It has been 2 weeks since the start of part-time work mode, is everyone still used to it? Have the weight loss debts owed during the Chinese New Year begun to be repaid? The slimming flag just erected in the New Year can not be poured.
However, there are many things that make office workers uncomfortable, one of which is "difficult to lose weight". The pressure of work and life is everywhere, and it is not more difficult to make people suffer and lose weight.
In fact, it is not difficult for office workers to lose weight, and they can still lose weight by eating and drinking spicy. First of all, it is necessary to systematically adjust the diet, learn to relax between relaxation and self-discipline, and gradually develop a lean physique, and then eat anything is no longer a big burden on weight.
So how can we make workers happy to eat and successfully lose weight? The first step is to use the "long-term" thinking to look at weight loss, because the rapid brushing of weight is likely to disrupt the rhythm of life, when the pressure is too great to adjust the time, the situation of giving up and regaining weight is very large, and whether it is thin or fat will have a profound impact on health.
When you have the right understanding and awareness of weight loss, the second step you need to do is to eat!
Eat less and move more, work is busy and do not eat a few bites of food, why does not lose weight but increase? Because sitting on the workstation for a long time is a big bug for the weight loss of the workers, and over time they have developed "overwork and fat".
The most direct result of sedentary inability is a decrease in basal metabolism and too little calorie consumption, which eventually leads to fat accumulation.
Not only does it lead to low basal metabolism, but also low back pain caused by sitting for a long time is also a "complication". We all know that long-term holding a fixed posture will cause muscle stiffness, and when the exercise is insufficient, the muscles become weak and cannot provide support, on the one hand, it will aggravate the pain, and the whole person will look loose and collapsed, more obese.
Because of the busy work, eating without a meal is the norm for many people, but this vice is particularly prone to "overeating".
When the pressure is too high, the adrenocortisol index will soar, so that the appetite will increase, and the efficiency of insulin receptor work will decrease, so that the sugar intake of the body will be converted into fat and stored around the abdomen, which is why the stomach of the migrant worker group is often the most difficult to lose.
From the perspective of Traditional Chinese medicine, over-hunger and eating too much will cause spleen deficiency and digestive function will be greatly affected. In addition to indigestion, the body will look puffy and swollen, and the skin on the face will look sallow and dull.
Therefore, the task of changing the "overworked and fat" physique is imminent. First of all, three meals a day on weekdays should be as regular as possible, and the work arrangement should be reasonable and orderly, so as to improve concentration and efficiency. Conscious change and progress, whether it is physical health or work performance, will have a positive impact.
Taking the initiative to quit overeating and strictly following a low-fat, low-calorie diet should be thinner quickly, but the actual result is not the same.
Although the data advocates that static workers weighing about 120 pounds should not exceed 1800 calories per day, but from this value is too low, the body will automatically reduce the basal metabolic rate to maintain "livelihood", it will be very "difficult to lose weight", and will also burn muscle as a source of energy, but it is not to let us look at fat fat.
Basal metabolic abnormalities are only the initial effects, followed by endocrine disorders, physical weakness, rough skin, hair loss, abnormal physiological cycles, etc., which will not only make people look bad, but also sow seeds for health problems.
Basal metabolic Check List
The mouth is often sleep-deprived and easily feels tired
The mouth is not easy to wake up in the morning, and it is not easy to sleep at night
The mouth and feet are often cold
Habitual constipation of the mouth
Oral weight is standard but the lower abdomen is prominent
The lower part of the mouth is prone to edema
The mouth is hot and it is not easy to sweat after exercise
The amount of oral activity is small, and it is tired when you move
The skin at the mouth is dull and dull
The mouth is often sore and the shoulders and neck are sore
Although the mouth does not eat much, the weight still fluctuates continuously
Bad appetite
Oral menstruation is not smooth
*If there are more than 5 items that match your situation,
Then it is necessary to start improving the basal metabolic rate.
Therefore, in the process of slimming, do not take extreme measures because you can't see the number changes in the short term, and the bloggers who see the scales quickly on the Internet and advocate dieting and weight loss should not believe it and report it backhand.
In the daily quantitative diet, the real "less" should be these 3 things:
1. Less oil: high-fat diet will not only cause obesity, but also increase the risk of cardiovascular disease, three meals a day, although you can not eat oil at all, but try to choose boiled, stir-fried, steamed, cold mix and other cooking methods with less oil, to avoid too much frying, fried food.
Recently, the highly talked about "Mediterranean" cuisine is very in line with health needs, seafood, poultry and fruits and vegetables, simple cooking with vegetable oils belonging to unsaturated fatty acids, eating the original taste of food, while also absorbing a lot of important vitamins, minerals, fiber, protein and fatty acids, which are very helpful for physical and mental health, suitable for stressed migrant workers.
2. Less salt: Modern diets are rich in flavoring, in fact, salt is everywhere. Excessive sodium intake will increase the risk of high blood pressure, arteriosclerosis, heart disease and stroke, which will lead to abnormal osmotic pressure balance of cells in the short term, so that water retention in the body causes edema to appear fatter, so the lighter the taste, the lighter the person.
Although the "heavy" mouth is difficult to adjust, but the younger the better the adjustment, the reason is that with the increase of age, the taste will also be degraded, when the food becomes tasteless to increase the amount of seasoning, salt intake will exceed the standard, but the metabolic power becomes worse, and the health risk will be greatly increased.
3. Less sugar: the relationship between sugar and health should be very conceptual, ingestion of one is to become fat, the second is to worsen the skin, but also cause metabolic abnormalities, and affect oral health. Instead of having a drink at tea in the afternoon, drink more water to dilute the taste of food in your mouth, not only suppress your appetite, but also maintain health.
If three meals a day are only regarded as the need to survive, it will be too much fun to lose and difficult to stick to; at the same time, the calorie intake during the day should also be evenly distributed to avoid excessive fluctuations in blood sugar levels and causing hunger.
Starting from 8 o'clock in the morning, we have sorted out the eating and drinking guide for you in 3 periods of the day, as a reference for slimming diet ideas, no need to follow the table exercise class, I believe that if you want to be thin, you can also find the inspiration for your own diet.
8:00am
Easy To Lean Breakfast Options:
Protein / convenient carbs / fruit and vegetable juices / unsweetened soy milk, coffee
Waking up with a glass of lemonade in the morning is the favorite beauty secret of many celebrity supermodels, which is not only friendly to the skin, but also contributes to weight loss. The citric acid in lemons has the effect of preventing blood sugar from rising, and can also break down lactic acid and eliminate fatigue; the sugars and fats in food will become easier to convert into energy consumption, doubly improving blood circulation and metabolism.
However, brewing lemonade in the morning is still as warm as possible, which can help intestinal peristalsis and promote environmental protection in the body, constipation and edema will slowly improve; drinking a hot drink after getting up can also promote circulation and improve the problem of cold hands and feet.
The solution of the day lies in the morning, eating breakfast to meet energy needs, and will not cause mental exhaustion due to hunger. Morning is the best time for the body to absorb nutrients, so more intake of fiber, vitamins, protein, with reasonable carbs can be called "effective breakfast".
Easy-to-make bread with lettuce, eggs and meat is a good choice, and if the taste is habitual, switching to multigrain bread is more beneficial to health. At the same time, you need to pay attention to the taste of the sauce salty and proportions, at present, you can buy low-sugar and starch-free tomato sauce on the market, look carefully, and provide yourself with better choices.
Chinese pie is not all unpalatable, but because of the cooking method, the oil is usually larger, if you can make it with less oil or air fryer at home, it is still ideal, and the crust and filling can also be adjusted. But time does not allow, and the more inclined fried method in the stalls or canteens is made quickly, and you should not eat too many times a week.
(Athletes consume a lot of energy, and they can basically eat as much as they want.) ）
After eating the pie, breakfast can not be counted, because the core ingredient that makes up the pie is refined starch, so a lot of key nutrients are missing, and then a boiled egg is balanced, about half an hour later, the cup of "more vegetables and less fruits" fruit and vegetable juice, a whole morning of vitality is well stored.
Why do you say that you drink fruit and vegetable juice after half an hour, and you have to be "more vegetables and less fruits"? The body that has just woken up from sleep is still in a warm state, and a cup of cold fruit and vegetable juice will stimulate blood vessels and internal organs to contract, and the stomach will feel uncomfortable; in addition, the sugar in the fruit will cause blood sugar to rise rapidly, causing blood sugar levels to be confused.
Soon after the rapid rise, blood sugar will become a rapid decline, then the hunger is greatly increased is easy to overeat, so it is necessary to have more vegetables than fruits, stabilize blood sugar at the same time, the fiber in vegetables also has the effect of alleviating stomach acid.
12:00am
Easy-to-slim lunch options:
Less oil / low salt / protein / vegetables / appropriate amount of carbs / prototype starch
Canteen pie
Many units have provided canteen meals, and the choice of dishes is also various, but there are also certain skills in eating the canteen dishes of "bright oil and bright leaves" into fat-reducing meals.
In the dinner plate, the amount of more than 2 kinds of vegetarian dishes must first be met, preferably 1/2 of the entire lunch, followed by 1/4 of the prototype meat (try not to eat processed products), in the cooking method, they are best to be light. The last 1/4 is a staple food, if there is a prototype starch such as steamed sweet potatoes, potatoes or corn, the best choice, only white rice must also eat some to have a sense of fullness, but the amount should be reduced accordingly.
It should be noted that in Chinese stir-fry dishes, "potatoes" are also classified as dishes, so when ordering dishes such as fried potato shreds and potato chips, we should also pay attention to the reduction of staple foods to avoid adding carbon to carbon.
(There are also carbon minefields in Western food to avoid)
Canteen meals almost all have high oil and salt characteristics, over the water shabu oil can play some role in reducing the burden, the practice of being tolerant of themselves can be the first bite to taste the original taste, from the second bite to start with the water, both to meet a little appetite first, and then avoid excessive intake, so that the strict with a little easy approach can be more persistent.
In addition, there are also traditional dishes with meat and starch such as dumplings and buns in the canteen, and the way of boiling and steaming also makes them have refreshing characteristics. However, too little fiber and too high starch content are their shortcomings that cannot be ignored, and when used as a meal, it will be more balanced with vegetables and fruits.
Takeaway Party
Raw and cold salad has no way to satisfy the oriental stomach, want to eat more vegetables, you can also choose spicy and hot, but in order to see the intuitive slimming effect, several major thresholds must be crossed:
1. Choose a clear soup with less oil, and be sure not to drink soup
2. Do not eat processed pills and intestines, only eat prototype food, fat cattle and fat sheep can peel off part of the grease
3. Soy products are also a good source of protein, but avoid fried rotten bamboo, bean skin, etc
It should be noted that the general hot pot and spicy hot soup base already contain more salt and fat, so the dipping sauce should be eaten less, otherwise the result will be reflected in edema and body fat. I really think that the clear soup has no taste, and the fresh chili rings, green onions, and coriander to improve the flavor will be much better than the sauce with high oil and high salt.
Fragrant and lean lunch options also have shrimp wontons, compared to the general taste of dumplings and wontons, shrimp wontons have a high protein content, a lower proportion of pork fat, and the starch of wonton skin is much lower than noodles, buns, and dumplings.
Whether it is chicken soup shrimp ravioli or dry shrimp ravioli, their common problem is that they have less fiber and high sodium content, so adding an extra serving of unsaved boiled vegetables to neutralize it can balance these shortcomings.
However, noodle + ravioli soup is not a good choice. Although it seems to be a clear soup and a lack of water, the noodles and wonton skin are refined starch, and after the two stomachs, they will quickly pull up the glycemic index, making the afternoon work more groggy.
7:00pm
Easy To Lean Dinner Options:
Small burden/satiety/satisfying appetite
A day's work is alleviated after a dinner, so many people will choose to eat at dinner, which is easy to cause poor metabolism, sleep quality will be greatly affected, and over time it will be insulated from thinness.
In order to eat happily and thinly, it is especially important to choose the right food and how to eat. On the rest day, you can buy ingredients to prepare your own fast dinner on the work day, cook clean and hygienic at home, and control oil and salt, and have more meat than staple food, which is both full and healthy and delicious.
In addition to some leafy vegetables, high-quality protein to eat more, carb intake can also be controlled. For example, replace white rice with coarse grains such as sweet potatoes and corn, or reduce the amount of rice in fried rice and replace it with cabbage flowers, which tastes just as good. Adding eggs and shrimp is the perfect source of protein, and a meal is especially easy to get.
If you feel that you are too tired to cook yourself, and occasionally want to solve dinner outside, Italian cuisine and Japanese cuisine are good slimming options.
The glycemic index of pasta is the lowest of many refined grains, and every 100 grams of whole-grain pasta contains 71 grams of high-quality carbs, 14 grams of protein, and is rich in non-water-soluble fiber, and the feeling of fullness is enough, so you will not be hungry and sleepless at night.
Japanese food is a choice of how much oil and low salt, and most of them are mainly seafood and chicken, which are low in fat content and rich in high-quality protein. However, it is necessary to pay attention to the fact that raw and cold food should not be eaten more, and try to focus on cooked food to avoid gastrointestinal discomfort and other situations, disrupt the pace of physical health, and be detrimental to weight loss.
Start adjusting your diet plan this weekend and quit the bad habit of jumping back and forth between dieting to lose weight and overeating! Scientific diet + self-discipline implementation, first develop easy to thin good habits, it is not difficult to be a healthy and beautiful worker.
Edit: Verance
Fine Arts: Roland