The precise golden time for office workers to lose weight

I need to sit for long periods of time at work, and I don't have much time to exercise. How can I make the most of this short time to exercise? By making more use of these small details in work, weight loss can be achieved. Losing weight is not a one-time task, but requires long-term effort to achieve results. The following article brings you detailed small details to pay attention to when losing weight.

The golden time for office workers to lose weight

Reduce the burden on your backpack at 8:00am

Check your handbag before going out. Many people carry unnecessary things to and from work every day, which is really unnecessary and even harmful to your health. Take a look and see if your carry on bag is like a treasure trove, with old magazines, expired letters, and even a small item you bought a few days ago. Regularly tidy up and organize your carry on bag, take out these things that won't be used that day and put them aside. A heavy carry on bag can cause muscle pain, nerve tension, and back, shoulder, and neck pain. These physical discomforts can invisibly stifle your good desire to stand up and move, making you feel comfortable sitting still. Experts remind that it is best not to let your carry on bag weigh more than 1/10 of your own weight. Today, just throw your bag on the scale and weigh it. Don't go out with unnecessary weight every day anymore.

500 Steps in the Morning at 8:15 AM

The American Sports Research Institute once revealed in a survey report that compared to those who dress up and wear high heels every day, people who prefer to wear comfortable and convenient clothes and shoes when going out to work walk an average of at least 500 steps more per day. 500 steps per day may seem like a small number, and if it's just one or two days, it won't significantly improve your body shape. However, if you maintain this state regularly and take 500 steps per day over time, your body will gradually change after a few months. After persisting for a year, the 500 extra steps taken every day are enough to help you lose several pounds.

Listen to music at 8:30 am to relax.

Whether you're driving or taking the bus or subway to work, wear headphones with you and pre stream your favorite music in the machine. Scholars from research institutions have found that the rhythm presented in music can relax people's blood vessels, ease the release of stress hormones, and help lower blood pressure. These processes can make people feel great and naturally willing to move more. This study on music only used classical music at the time, but in fact, as long as a type of music can make you feel comfortable and happy, then this type of music has the functions mentioned earlier for your body.

9:30am timed stretching

Set up a timer function on your computer in advance to remind yourself to temporarily put down your work, stand up, and stretch your arms, neck, shoulders, back, etc. in sequence. These small movements can be completed in just a few minutes, and after stretching in this way, you may even feel clearer in your mind, improving your work efficiency for the next period of time - from this perspective, this kind of small exercise during work breaks cannot be considered as delaying important tasks. Even if you don't have the relevant calendar software installed on your computer, it doesn't matter. There are many websites and email addresses that provide this timed reminder function. By setting it up, they will send you reminder emails at a predetermined time. Isn't it fun to receive such an email from yourself? Let's start now. Stand up and take a few minutes to alleviate the common sitting pain among professionals, prevent headaches and neuropathic migraines.

Stand up and answer the phone at 10:00am

Leave your swivel chair and move as much as possible. Scientific testing data shows that, under the same action, standing can increase calorie consumption more than sitting. In just half an hour, an additional 50 calories can be burned. In fact, by using your brain, you can stand up as much as possible during office time without delaying work. For example, when answering the phone, stand up and hold the microphone. You can also twist your neck and waist left and right at the same time; Let's temporarily let go of the small assistant's task of sending and receiving faxes, and walk to the fax machine by yourself; Even when waiting for a copy, don't stand still, stretch your neck and relax your thighs; Drink more water, which not only helps you avoid feeling drowsy, but also increases the frequency of going to the bathroom; If you want to talk to a colleague about something work-related, don't just call an internal phone number casually. Walk over and tell them, which not only gives you a chance to walk around, but also increases your intimacy invisibly; If you want to go to another floor of the company to do something within 5 floors, abandon the elevator and climb the stairs instead. The small methods in these jobs are almost everywhere, encouraging oneself to be more active every day will have the effect of accumulating sand and forming towers.

Lunch with a Healthy Person at 12:30 AM

Anyone who values their health can find many reasons to take a break from the office at noon. No one is really willing to spend a lot of time facing white monotonous walls, boring cubicles, and computer keyboards. Find a friend or colleague who values health very much to have lunch together, which can ensure that you concentrate on eating during lunchtime. It has been proven that those who focus on the meal itself eat an average of 40% less food than those who refresh the website and check emails while eating. The extra 40% is often the parts that the body does not need for normal operation, which will eventually be converted into fat and stored in your body, destroying your figure. Secondly, dining out with friends is a good social behavior in itself, and a good social environment is very helpful for reducing stress and improving cognitive abilities, especially when the person is very principled about food. Experts believe that dining with a health conscious person can enhance your own determination to maintain a healthy lifestyle. At least this will prevent your daily work meals from being occupied by junk food, avoiding one of the major causes of weight gain. No one wants to be ruined by unhealthy and nutritionally deficient foods. Finding a table mate who is principled about healthy eating can solve this problem.

Stop at 14:00 pm and take a glance outside the window

By around 2 pm, the brain's response begins to slow down. Let yourself pause for a minute and look up at the world outside the window. In a scientific survey, when participants looked out of the window, their heart rate decreased by 9 beats per minute and their pulse was reduced by half compared to those who were still facing the computer screen. Many people choose to eat a snack when they work until around 4pm, but often it's a feeling of stress rather than being really hungry. In the afternoon, regularly looking out the window with a wide view can invisibly reduce stress and may make you skip an unnecessary snack, reducing calorie intake.

Leave the computer in the office at 18:00.

If possible, complete all work plans for the day before leaving work. Leave work in the office and spend your evenings relaxing your body and mind. Go for a workout after work or cook a healthy dinner at home. If you happen to have a heavy workload during a certain period of time, at least set a limit for yourself and make sure to avoid using the computer or replying to emails before bedtime. These things can disrupt your biological clock rhythm and make it harder for you to fall asleep. Because the brightness of computer screens and monitors can inhibit the production of melatonin - the hormone that controls people's sleep mechanism, reminding the body to go to sleep at a set time every day. Additionally, typing on a computer can increase your heart rate and stress hormone levels. Closing your eyes and falling asleep as soon as possible can increase your body's metabolic rate - more efficiently metabolizing the calories you consume, making it less likely for you to accumulate fat; Because of sufficient sleep, one can naturally wake up refreshed the next day, which also avoids the hidden danger of overeating. In fact, many people who feel tired and weak due to lack of sleep habitually replenish their energy by eating more. Now, with sufficient sleep, you can completely avoid this weight gain disaster.

Weight loss methods for office workers:

Breakfast time:

Do you like pancakes and fruits? Put less sauce instead of refueling sticks! Or wake yourself up to the sunshine every morning and prepare a low calorie breakfast for yourself, such as a tender scrambled egg, or stir fry the egg with milk, paired with two slices of bread and two slices of tomatoes. That is to say, it can meet the nutritional needs of the morning, and its caloric intake is less than half of steamed stuffed buns and deep-fried dough sticks.

Waiting for the elevator:

Are you impatient waiting for the elevator when you arrive at the company? I don't like the narrow space of elevators. That's like walking up the stairs like Durala, listening to music in her earbuds, slowly climbing up the stairs. Maybe climbing stairs can burn half of the calories from breakfast. When you can't climb, check the calorie burn and fat count on the calorie counter to help you stick to it. Don't forget, you can also exercise the curves of your legs and hips.

Working hours:

Have you calculated the 8-hour working hours? How long did you sit in that position? Try to move your body as much as possible. If you have a large office desk, you can place the phone slightly away from yourself, stretch out your hand and pull your waist when answering the phone. It may consume an additional 15 kilocalories per day compared to being able to answer the phone casually. If your office is relatively large, choose a printer that is far away from you when printing, and take the opportunity to get up and take a walk to move your body. Or change yourself to a smaller cup of water and walk around the pantry a few more times.

Lunch Time:

If lunch is plentiful, try to avoid desserts after meals. A cup of milk tea may require a 20 minute slow jog to burn off its calories. During the meal break, you can take a walk with colleagues near the company and enjoy the sunshine and fresh air.

After work:

If you can't resist eating a piece of cake in the afternoon, then get off early and walk home two stops away from home. Don't underestimate the walking distance between these two stations. If you maintain a speed of over 100 steps per minute, your exercise intensity can reach over 3METs. According to the calorie meter, this walking can burn nearly 100 calories.

Dinner:

It's best to focus on low calorie vegetables. And after meals, calculate the total calorie intake for the day and see if the activities recorded on the calorie counter have consumed the calories. If not, taking a walk after dinner is the best way to burn them. At the beginning, you can walk slowly, and after a period of time, you can consciously increase your pace and swing your hands, which can relax your mood, relieve the work pressure during the day, and also consume excess calories.

Conclusion:

Working hours require sitting for long periods of time, and there is not much time for physical exercise. It is recommended to follow a regular schedule for health preservation, and have more weight loss meals for lunch. The above is the method recommended by the editor, you can try it according to the above method.