More than half of mainland adults already have health problems that are overweight or obese. The time of employment for about three years is the high incidence period of "overwork and fat", and a quarter of the working people will gain 5 kilograms! It's hard to lose weight, and it's even harder to lose weight while you're at work.
▲ Source: CCTV
"Overwork" is not the result of overwork! Five tricks to teach you to deal with it skillfully
"Overwork and fattening" is not a medical term, but ordinary people understand it as soon as it is said. Chen Wei, chief physician of the Department of Clinical Nutrition at Peking Union Medical College Hospital, said that "overwork" is not caused by overwork, but by overwork. Overwork is the cause, obesity is the result. What are the occupations with a high incidence of "overwork" and how to deal with them?
"People who sit in the office for a long time and have high work pressure are all people with a high incidence of 'overwork'." Chen Wei said that IT workers, advertising industry workers, financial industry workers, medical workers, media practitioners and lawyers are more likely to be "overworked".
Five major causes of "overwork":
First, work is stressful, nervous, and overworked.
Second, sedentary and lack of exercise. Staying in the seat for a long time can easily cause fat accumulation, which can lead to obesity and a big belly.
Thirdly, if you don't sleep more than 6 hours a day, poor sleep causes hormone levels to be out of balance. "Leptin" hormone is an important element in maintaining weight not exceeding the standard, and lack of sleep will affect the secretion of "leptin". In addition, lack of sleep often leads to lack of energy, and "too lazy to move" leads to fat accumulation.
Fourth, many people release stress by eating. When sitting for a long time and staying up late, some stress hormones such as cerebral cortisol hormone and adrenal hormone will increase the secretion, and the strong secretion of stress hormones will make people rely on non-stop eating to reduce the release of these stresses. In addition, due to busy work, some people eat irregularly, socialize more at night, and are hungry and full, which will bury hidden dangers for gaining weight.
Fifth, drink less water. Insufficient water intake can hinder digestion and absorption, making it easier for fat to accumulate in the body.
▲ Source: CCTV
Symptomatic management of the triggers can help reduce the occurrence of overwork.
First, make sure you get effective, active physical activity every day, even if it's just for 10 minutes. Active exercise helps release endorphins in the brain and reduces stress.
Second, try to eat out or eat together, and stay away from high-salt, high-oil, and high-sugar diets.
Third, when choosing snacks, it is recommended to choose foods such as dark chocolate, bananas, or some fiber-rich staples, which help release serotonin, which may be effective in relieving tension.
Fourth, maintain effective drinking water. Drink 1500-1700 ml of water every day, you can drink 150-200 ml each time, and drink several times, which will help the food to get better digestion and absorption in the body.
Fifth, go to bed before 11 p.m. as much as possible, and try to maintain more than 7 hours of sleep every day, which is very beneficial to reduce "overwork".
It is hoped that office workers can effectively reduce the opportunity of "overwork" in a scientific and simple way within the limited non-working time.
Many netizens reported that they eat very little, but they are still very fat, and they will gain weight when they drink water. So is it appropriate to reduce the amount of food you eat and drink less water at the same time?
How much water to drink per day
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Water is the source of life and is known as the "king of medicines". When the amount of water lost is 1% of body weight, the person feels thirsty and the body functions begin to be affected; When the loss accounts for 2%, the motor function is affected, accompanied by decreased appetite and depression. When the loss reaches 4%~8%, dry skin, hoarseness, general weakness, etc. will occur; If more than 10% is lost, it can be life-threatening. Even though it is so important, people more or less neglect to drink water.
On April 26, 2022, under the guidance of the National Health Commission, the Chinese Nutrition Society released the latest version of the Dietary Guidelines for Chinese Residents 2022 (hereinafter referred to as the "Guidelines"). This is the first revision of the 2016 edition of the Dietary Guidelines for Chinese Residents, and the first time that "adequate drinking water" has been included in this basic document of national health education and public policy.
In this new version of the "Guidelines", it is clear that the daily water intake of adult women is 1500ml, and that of men is 1700ml. Beverages are not a substitute for water intake.
Skipping dinner for a long time, or developing a "drinking water and getting fat" physique
Many women lose weight by skipping dinner, but is this method really healthy?" If you don't eat dinner for a long time, you will have sagging skin and old due to insufficient protein intake, you will lose your hair due to malnutrition, and you will know more gastroenterologists because you have to see stomach problems often......". There was a video on the Internet that "What happened to people who haven't eaten dinner for a long time", which was very popular.
It is true that occasionally being hungry for one or two meals has no effect on the body, but if you skip dinner for a long time, the first thing that will damage your stomach is the first thing that hurts. Because of skipping dinner, the stomach is in a state of fasting for a long time, excessive gastric acid secretion damages the gastric mucosa, and the digestion and absorption function of the stomach and intestines will also be affected, in addition to pantothenic acid, stomach pain, heartburn and other symptoms, it may also induce gastritis, gastric ulcer, gastric mucosal erosion and other stomach diseases. In addition, if you have an empty stomach for a long time, the gallbladder cannot be emptied to help digest food, and the cholesterol concentration in the bile is high, which may form crystals and store them in the gallbladder, which is easy to induce gallstones or cholecystitis.
Some people skip dinner for a long time, and their stomachs may be able to withstand this state, but the nutrition cannot keep up, and they are prone to dizziness, hypoglycemia, anemia and other diseases, and will also bring a series of reactions such as insomnia, hair loss, and endocrine disorders. Especially for middle-aged and elderly people, if they skip dinner for a long time, they are more likely to develop osteoporosis.
There are also some young women, in order to make themselves slimmer, only eat fruits or vegetables every day, but this can cause great harm to the body. A doctor once met a woman who was over-dieting and losing weight in the outpatient clinic and was only 27 years old when she developed symptoms such as premature ovarian failure, cold hands and feet, fatigue, night sweats, and poor sleep quality.
In addition, if you stop eating after noon, the stomach will empty for a long time, and the glycogen stored in the liver will be greatly reduced, at this time, the body will consume the protein in the muscle and convert it into blood sugar, which will lead to a rapid decrease in the body's metabolic level. And if these people suddenly resume eating dinner, the body cells will be like wilted flowers desperately absorbing nutrients, and the weight will quickly regain weight. Therefore, healthy weight loss also requires unremitting efforts in terms of diet, lifestyle habits, and reasonable exercise.
Source: Xiaokang Toutiao WeChat public account comprehensive CCTV network, Red Star News, China Women's Daily
Editor-in-charge: Zhou Jingtao
Review: Wang Fang