What methods for white-collar workers to lose weight have you overlooked

For white-collar workers, prolonged sitting is definitely not conducive to their physical health, and everyone should take responsibility for their own body. We all know that white-collar workers who sit in front of their desks for long periods of time are most likely to accumulate excess fat around their waist, which can be very troublesome for women who love beauty. So, how can these white-collar workers lose weight? Let's take a look at this article.

The impact of prolonged sitting on weight loss

For office workers and white-collar workers, sitting for a whole day is a rare and common thing, but do you know how harmful prolonged sitting is to our physical health?

a. Affects physical fitness level and weakens exercise effectiveness

American scholars have found that sitting for 2 hours in a row can offset the cardiorespiratory ability that can be exercised by 20 minutes of physical exercise, affecting physical fitness and weakening exercise effectiveness. Lack of exercise will gradually reduce a person's endurance and physical flexibility, and daily activities will become increasingly tiring and difficult. In addition, whether or not one has developed a habit of exercising, sitting for a long time can affect their physical fitness level.

b. Affects body circulation and reduces metabolic levels

Prolonged sitting can cause a series of complex and extensive metabolic changes, such as unused muscles not only shrinking, but also transforming from endurance muscle fibers that could burn fat to fast muscle fibers that rely more on glucose. Muscles lacking exercise also lose mitochondria, which are the driving units of cells and can also burn fat. The workload of muscles decreases, making them more reliant on carbohydrates, resulting in the accumulation of unused lipids.

c. Not conducive to digestion, multiple cases of moderate to generalized obesity

Prolonged sitting and lack of movement can lead to decreased digestive function, slow gastrointestinal peristalsis, reduced secretion of digestive juices by digestive glands, and digestive system symptoms such as loss of appetite, bloating, constipation, and indigestion.

Comprehensive Guide to Thin Waist for White Collars.

1. Utilize the work environment

1. Your workplace may have sports facilities or connections with local fitness clubs or stadiums, which can be utilized to exercise more.

2. Mutual support and encouragement with other colleagues in the unit who are controlling their weight can enhance their confidence in weight loss. 3. Communicate with colleagues, seek their help, and do not encourage them to give you inappropriate food.

2. Control work meals

1. Have three meals a day

and should not neglect breakfast and lunch. If you don't have lunch, you are likely to come home hungry and have a big meal at the dinner table.

2. Eat less snacks

Carry only low-fat, low-energy snacks or snacks, such as fruits, cookies, popcorn, etc.

3. Place a bottle of water on the desk

Drink water frequently throughout the day. When you want to eat something sweet, just drink a glass of water, and the desire to eat sweet food will immediately disappear. Drinking a glass of water before lunch can reduce your appetite.

4. Bring your own bento

Many office workers like to simply dine out, as the food outside is usually oily and can easily lead to weight gain. It's better to bring your own bento for hygiene and health.

Sitting for a long time will naturally cause the protruding lower abdomen, and how to restore the protruding lower abdomen has become a major challenge. Now the editor will tell you a few methods to flatten your lower abdomen.

Lean belly method 1: Household lean belly method

Suitable for OL type: love to eat and be less active

Specific rule: For OL who only like to eat and are unwilling to move, if you want a good figure, you need to "endure hardship". The so-called hard work and endurance means eating less large packaged food and doing more heavy household chores. Because I rarely exercise, I can only focus on essential household chores. This type of OL only needs to remember one principle - avoid the light and avoid the heavy. For example, when cleaning a room, you don't use a vacuum cleaner, but instead use a broom and cloth to sweep it; You can also do "household chores" in the office, such as personally taking out the trash and tidying up your desk after lunch. In fact, exercise does not mean going to the gym, and "casual" exercise is most suitable for this type of OL.

Lean Abdominal Method 2: Chair Lean Abdominal Exercise

Suitable for OL type: Sedentary Meat Storage Type

Specific rules: OL rarely exercises the abdominal muscles in daily life, and coupled with long-term sitting in the office, the excess fat in the abdomen comes uninvited. In the face of such a situation, it is very necessary to do chair slimming exercises before going to bed every day. Firstly, lie flat on the floor with your feet resting on a chair and your thighs at a right angle to the ground. Place your right hand behind your head and straighten your left hand to the side. Then gradually raise the upper body to a 30 degree angle with the floor, while twisting the right elbow towards the left knee when leaning forward. This action is performed 15 times per group, with 3 sets performed daily. The effect can be seen within two weeks.

Lean belly method three: Coarse salt lean belly method

is suitable for OL types: large abdominal muscle fat

Specific rules: It has to be said that some OL belong to the unlucky type of naturally thick waist. So for OL with enlarged abdominal muscles, adding meals to the abdomen for a long time is the best way to slim down the abdomen. You can buy a few bags of coarse salt from the supermarket and keep them at home for later use. Before each shower, take out a cup of coarse salt and mix it with a little hot water to make a paste, and then apply it to your abdomen. After massaging for about 10 minutes, rinse it off with warm water. Always massage with coarse salt before taking a shower, even the most difficult abdominal muscles will have bumps and depressions. It should be noted that for people with sensitive skin, please choose specialized "anti sensitivity bath salts".

Lean belly method four: Abdominal breathing Lean belly method

is suitable for OL type: Abdominal fat filling type

Specific rules: Many OL have normal weight, but they can feel a lot of excess fat in the abdomen, which is largely due to dietary habits. So for OL with abdominal fat filling, the most reliable method of slimming the abdomen is "abdominal breathing". When inhaling, the belly swells, and when exhaling, the belly tightens. Don't underestimate this breathing method, it can help stimulate intestinal peristalsis, promote the excretion of waste in the body, and smooth airflow. Remember to use diaphragmatic breathing when walking or standing. After a few weeks, not only will your lower abdomen become flat, but even your walking posture will become more charming.

Slimming belly method five: Bath towel slimming belly method

Suitable for OL type: Postpartum weight gain type

Specific rules: With age and the influence of fertility, women's weight gain will first start from the waist. So if you want to say goodbye to signs of gaining weight, you can rely on a towel to reduce your belly. Spread a large towel on the bed and lie on your back. Grasp the two legs of the towel with both hands and wrap them behind your head. Bend your knees and place your feet on the ground. Inhale, lower your abdomen, lift your head and neck upwards until your shoulders are lifted off the ground. Maintain this position, while inhaling, slowly straighten one leg and keep the heel on the ground. Exhale, bring your leg back to the bent position, and then switch to the other leg. It should be noted that the order of breathing must be correct. If you can persist in doing 5 sets every day, you can see changes in your waist after two weeks.

Conclusion [SEP]: Losing weight and slimming the abdomen is something that many female white-collar workers need. White collar jobs are relatively comfortable, working nine to five and sitting for a whole day can easily lead to weight gain. In addition, prolonged sitting and poor blood flow can lead to thick and concentrated fat below the stomach, which are areas where fat should not accumulate. This invisibly "enlarges" the middle of the body, like a "bucket", causing moderate to widespread obesity.