Is it difficult for office workers to lose weight? High-fiber foods help you lose weight (Part 2)

Healthy weight loss has always been the hottest topic of discussion. On television, in books, newspapers, magazines and even on the Internet, there are always people sharing how to successfully lose weight. However, what frustrates office workers the most is that they are too busy at work and simply cannot squeeze out the time to do these healthy weight loss projects. For example, it is simply impossible to find time to exercise, find time to cook, find time to attend weight loss classes, etc.

In fact, busy office workers can also lose weight successfully. As long as you start with your daily "little habits", you can see significant results. According to the health news on the CNN website in June, let Teacher Pan take you to a deeper understanding of 17 daily habits that can help office workers lose weight quickly.

Habit 9: Stay connected with friends and family:

No one can live in isolation. Interaction with family and friends is a very important part of our lives. When time is relatively limited, why not combine fitness and interaction? You don’t need to go to the gym specifically for exercise. You can go hiking, cycling, playing ball, or even just taking a walk with friends and family. Either way, actively interacting with them is the driving force that motivates you to stick to your weight loss.

Habit 10: Occasionally use high-intensity interval training:

Many research results show that you don’t need to spend hours in the gym to lose fat. 20 minutes of high-intensity interval training (HIIT) can burn more calories than 45 minutes of exercise.

Try this workout: You can run, brisk walk, jump rope, or any type of aerobic exercise. Warm up for 5 to 10 minutes, then sprint all out for 30 seconds, then switch to a slower pace for 45 seconds. Repeat this exercise time and intensity five times in total, and take the last 5 to 10 minutes to slowly cool down. However, people with chronic diseases are exceptions and must consult a doctor first.

Habit 11 / Shortcuts for healthy meals:

In the past, people always thought that packaged food was unhealthy and they had to cook everything themselves. But modern people are so busy, that is not possible. What Teacher Pan wants to say is that certain frozen and pre-prepared foods can make healthy meals available on the table immediately without having to spend a lot of time cooking.

For example: You can buy a grilled chicken, remove the skin, slice it, and place it on a plate of lettuce salad for an instant healthy meal. Special reminder: Since grilled chicken contains a high amount of sodium, you should be careful to reduce your sodium intake from other ingredients. In addition, many frozen vegetables are also good choices, such as frozen cauliflower, frozen peas, and frozen diced carrots, which are time-saving and healthy.

Habit 12: Make your home your gym:

Going to the gym is not cost-effective just for the commuting time, not to mention the money. In fact, your own home is the best place to burn calories quickly. There is no need to buy additional sports equipment. Just spread a yoga mat on the ground, set up a floor-to-ceiling mirror, and start exercising your muscles and bones!

Habit 13: Make good use of technology:

Most people don’t seriously calculate all the calories you eat in a day, how many calories you burn, what steps you should take to lose weight, etc.

In response to widespread market demand, there are now fitness trackers that can save time for those who want to lose weight seriously, allowing them to follow a specific and feasible plan and easily achieve their daily goals or calorie consumption. Some health tracking bracelets can also automatically help you calculate the total number of calories in your diet and record the nutritional content of your meals!

Habit 14 / Harness the power of social networks:

A 2014 study by Imperial College London found that if social networks are used properly, they can function as "weight loss support groups" in real life. There are currently many well-known weight loss themed websites, such as Weight Watchers. So join an Instagram fitness group, Tweet your Pilates class, or start a Facebook weight loss group. Find like-minded friends with the same goals to help you achieve twice the result with half the effort.

Habit 15: Eat more high-fiber foods:

One great way to lose weight without taking any extra time out of your schedule is to eat at least 30 grams of fiber every day (from natural sources, not supplements). A research report by Yunsheng Ma, MD, of the University of Massachusetts, pointed out that people who want to lose weight always find complex dietary advice difficult to sustain. In fact, increasing fiber intake is a good way to lose weight.

The reason is simple. Eating foods rich in fiber, such as whole grains, beans, and fruits and vegetables, will make you feel full. In this way, your stomach will not be able to hold those high-calorie junk foods!

Habit 16 / Give stress an outlet:

The amount of stress in life is directly proportional to the length of waist circumference. In addition to being related to food intake and exercise volume, weight is also closely related to stress adjustment, because stress can affect appetite and food intake, and also affect the way the body processes calories. We often hear that some people become obese due to emotional factors and overeating, so adjusting psychological stress can also have a positive effect on weight loss.

Habit 17 / Prioritize:

Most people who fail to lose weight always blame it on being too busy and not having enough time. At this time, please think carefully about what exactly takes up your time? Make good use of every minute of your time and find ways to work more efficiently!

Dear busy working friends, after reading these 17 little habits, you can no longer use the excuse that you are too busy every day and cannot find time to implement a weight loss plan. Teacher Pan is cheering for you, start a healthy life now! I wish you success in losing weight.