Break time
It is also the time to sleep, generally staying at about 8 hours is better, short rest time will affect the working state of the internal organs, adequate sleep time can ensure health, adequate rest time will make the day work more energetic, will not cause fatigue, etc. State; if the work pressure is relatively large, it is recommended to take a bath before the break, which can effectively relieve the pressure, and can also play a role in weight loss.
appropriate exercise
Long-sitting is not good for the body. Appropriate exercise can improve the body. For example, you can ride or walk to get to the sport. You can walk for 10 minutes every two hours or simply do a small exercise. This will not only play a refreshing role, but also have a very obvious improvement effect on the waist of the eyes; life is in motion.
Diet
Office workers generally like to take out food, which has a certain impact on weight loss, because most of the take-out calories are relatively high, and not very healthy, it is recommended to have time to do better, can play a role in exercise, Moreover, it guarantees the control of calories, and it is a good choice. It is also a good choice to put a bag of tea on the desk. Drinking tea every day can eliminate the body waste and neutralize the body fat, which can make your body shape more symmetrical.
Since the office worker's slimming diet structure is so important, the following small series teaches you how to arrange your own three meals a day, so that the office workers can have a chance to get rid of the accumulated fat.
How to arrange three meals a day for people sitting in the office:
1, staple food
Mainly cereals, suitable for half a catty to eight per day. However, if you have a large amount of activity on the day, such as taking part in sports and doing manual labor, you can increase it appropriately. The staple food is used to provide energy.
2. Drink a glass of water or tea before dinner.
Drink a large glass of water or tea before eating a meal, which can increase satiety and reduce appetite. You can try the Qingfang tea of ​​Tianfangyicaotang. Before taking it, you can form a protective film on the gastrointestinal wall to block the absorption of greasy food, which is very beneficial to the weight loss of the office crowd.
3, vegetables, fruits, about 1 kg per day
Secondly, vegetables and fruits are about 1 kg per day; meat foods such as chickens and fish should not exceed 2 or 2 per day, even if the fat content in lean meat is not low; on average, eat one or two more soy products per day; milk 1 Bag (for breakfast); 1 egg (can be eaten at breakfast). Eat less pigs, beef, lamb, and eat more fish, shrimp and chicken (preferably Chai chicken).
4, eat a variety of vegetables, fruits and potatoes
Third, eat more vegetables, fruits and potatoes. There are many varieties of vegetables, and the nutrients contained in different varieties are not the same, and even the disparity is great. Dark, red, yellow, green and other dark vegetables contain more vitamins than light-colored vegetables and general fruits. They are the main or important source of carotene, vitamin b2, vitamin C and folic acid, minerals, dietary fiber and natural antioxidants.
5, dietary fiber food can enhance disease resistance
Some fruits and vitamins and some trace elements are not as good as fresh vegetables, but the fruits contain glucose, fructose, citric acid, malic acid, pectin and other substances richer than vegetables, so no one can replace them; potatoes include potatoes, sweet potatoes, Cassava, etc., rich in starch, dietary fiber and a variety of vitamins and minerals. These foods are important for maintaining cardiovascular health, enhancing disease resistance, reducing dry eye syndrome and preventing cancer in children.
6, yogurt can regulate the ecological environment of the intestines
Fourth, people with indigestion can prepare some yogurt in the office. Yogurt can regulate the ecological environment of the intestines, making harmful bacteria difficult to survive. A cup of yogurt can effectively improve gastrointestinal function every day. Women can also prevent breast cancer
7, do not eat breakfast, prepare some snacks in the office
In addition, the office workers who are not reasonable in diet, especially those who do not eat breakfast, can prepare some healthy snacks in the office; apples, citrus (fruit mainly provides water-soluble vitamins needed by the human body, eat more), nuts (rich Polyphenols can reduce the incidence of cholesterol, heart disease and cancer. However, its calorie is often high, not too much), dried fish, fish bones (which can provide calcium and fat-soluble vitamins), etc. Some milk powder, oatmeal, black tea and green tea (including a variety of catechins, with antioxidant function) are convenient for blistering. However, it is necessary to remind puffed foods (fries, chips, etc.), instant noodles, coffee, cola, etc. that are less oily.
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