How to lose weight? This is the reason why white-collar workers are prone to gaining weight

The daily life of white-collar workers is very difficult, with a lot of pressure, workload, and limited time for exercise. So, their lifestyle habits are a major reason for the significant increase in obesity rates, and as a result, white-collar workers have gradually become a force for weight loss and slimming. Let's take a look at the reasons why white-collar workers are prone to gaining weight and their weight loss methods.

The main reason why white-collar workers are prone to gaining weight

Problem 1: Drinking too little water.

Water is the most important carrier of metabolism in our body. Once it is depleted, waste will remain and become the root cause of weight gain. I often hear some OLs say 'I'm so busy, I haven't had a sip of water all morning', which is absolutely unacceptable. This is not only related to weight, but also to skin color and texture.

Solution: Drink at least 2 liters of water a day. Use a large cup with a scale, come to the office in the morning with a large cup, and always remind yourself to drink enough throughout the day, but also not to "not drink or feel full". Drink slowly to truly nourish the five viscera. Also, remember that if you feel thirsty, it means you are extremely dehydrated and need to replenish immediately.

Question 2: How many hours do you sit for.

Workplace people are like "sitting in an office, sitting in an office", but if you really sit for a day and see if the fat is running towards your stomach. One of the most obvious physical characteristics of professionals is that they tend to have a large belly, which is how they sit out, especially after lunch when there is no exercise, making it easier to accumulate. At the same time, busy work also exhausts office workers both physically and mentally. Therefore, many people not only do not like to move to work, but also do not like to move after work. They have a habit of using cars to get in and out, and have to take elevators to get up and down. Over time, obesity naturally comes knocking on their doors.

Solution: Try to walk as much as possible when you can, and if you need to take out a photo or trash, be sure to do it yourself. Don't rely on colleagues or secretaries anymore. And try not to take the elevator as much as possible, climb up the stairs by yourself. Take a 10 minute break every hour of work to do some simple relaxation exercises. Don't sit down immediately after lunch, you can take a walk inside and outside the office.

Question 3: Make do during the day and have a big meal at night.

Due to being too busy and having limited lunch time and conditions, many professionals just make do with lunch casually. Not to mention, it is often greasy and monotonous, with an unreasonable nutritional structure, which poses a great risk to weight gain. And when they come home at night, they want to get compensation, so they eat a lot. Many office workers have more social activities at night, which makes them prone to overeating and causing the accumulation and storage of excess calories, leading to obesity.

Solution: Whether it's lunch or dinner, it's important to maintain a balanced intake of nutrients, including meat, fish, vegetables, and soy products. Even if you can only have takeout boxed meals for lunch, be careful when choosing side dishes and avoid spicy, greasy, and high sugar foods; Dinner can be supplemented with some nutritious food in moderation, but avoid overeating and be careful not to eat 3 hours before bedtime. Exciting recommendation: The 4 most suitable yoga exercises for white-collar workers to lose weight

Question 4: Difficulty sleeping at night and dozing off during the day. Many office workers suffer from long-term sleep deprivation due to high work pressure or long distances from home.

White collar leisure exercise weight loss methods

stop and go, shoulder exercises

back scapula, play a role in body rotation. During walking, the right arm swings backwards, causing the scapula to move and the right pelvis to protrude forward. Repeatedly move left and right, naturally driving the body trunk forward. The movement of the trunk drives large muscles in the body, creating a movement effect [SEP]. From home to the station, from the station to the office, there is a lot of time on the way to work that relies on walking. By walking and moving the upper body scapula and pelvis, symptoms such as hunchback, stiff shoulders, and soreness can be improved. Concentrate your power consciousness on the dantian, adjust your posture, take big strides forward, and make your body more coordinated and beautiful.

Check: From behind, when the arm and elbow swing towards the hand, the scapula converges towards the center of the back.

Note 1: Before departure, fully exercise the muscles around the shoulders, bend and lift the elbows, and rotate the arms back and forth in a circular motion. Fully mobilize the muscles and bones of the shoulders and arms.

Note 2: To ensure body balance and prevent shoulder bias, alternate shoulder carrying backpacks.

Various Steps Up and Down

When stepping up and down the steps, it drives the pelvic muscles to move up and down, exercising the muscles around the pelvis. It has a good muscle concentration effect for slimming the waist, lifting the buttocks, and slimming the body. At the same time, fully mobilizing the muscles around the pelvis, except for the legs, can make the stairs up and down more agile. In the subway and company, there will be stairs. Don't choose elevators for temporary convenience, use stairs for weight loss exercise. The key area for exercise is the pelvis. Tighten the muscles in the right abdominal rib area, keeping the shoulder line parallel to the waist line, pulling the pelvis upwards, thereby driving the muscles at the base of the thighs to lift the leg. At the same time, swing the scapula backwards, and lift the right leg accordingly, without attaching all weight to the leg. As exercise increases, it not only tightens the waist muscles but also helps to stretch the leg lines.

Check1: Keep the upper body still and rely solely on the movement of the pelvis and lumbar bones to lift the legs.

Check2: Check the feeling of pulling up and pulling up the pelvis on both sides. If the force is not used correctly, it will put a burden on the legs. The correct posture can be easily driven by the trunk to move the body, and the muscles in the abdominal ribs can be tightened upwards, making the legs look slender and elongated.

Rest time, cultivate correct posture

While waiting for the bus or standing in the carriage, exercising one's standing posture is also an effective exercise that can correct poor posture, improve stiff muscles, and alleviate symptoms of skeletal curvature.

Control the use of the torso, with a focus on the scapula. Concentrate the left and right shoulder blades towards the center of the back, withdraw the strength from the shoulders, inject force into the dantian 3cm below the navel, align the pelvic position, and do not tilt left or right. Stand with your back straight and legs together, hold your backpack with both hands behind your back, stretch the lines of your entire body, and tense your muscles even when your body is still. This is also a type of body shaping exercise.

Check1: Instantly concentrate the left and right scapulas towards the center of the back.

Check2: Check the position of the neck, gently rotate the neck, and move the neck back and forth.

Attention: Do not protrude the abdomen forward, and do not lift the navel position.

Static exercises during rest time

A hip lifting leg lifting exercise

Stand straight, face the wall, hold the wall with both hands, and open your legs shoulder width apart. Lift your left leg diagonally backwards at a 45 degree angle. Exercise the gluteal muscles. Swap your legs left and right for practice.

B Wall Push

Stand straight with a distance of 20-30 cm from the wall, open both hands and feet at the same time, shoulder width apart, place your palms against the wall, straighten your back, slowly tilt your body, and instantly inject strength into Dantian.

Conclusion:

White collar workers are the easiest to lose weight, mainly due to prolonged sitting and less physical activity. Therefore, it is important to take good care of your body. If you have the habit of catching up on sleep in the office, then this is another important factor in gaining weight. Due to the disruption of the human physiological clock, it can affect the secretion of hormones in the body. However, if left untreated and feeling lethargic, it can also easily lead to obesity.