Is it difficult for office workers to lose weight? 17 Habits to Help You Lose Weight (Part 1)

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.

What frustrates office workers is that they are too busy at work and simply cannot squeeze out time to do these healthy weight loss programs. For example, finding time to exercise, finding time to cook, finding time to attend weight loss classes, etc. is simply impossible.

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 1: Get rid of the “zero or one” mentality:

Dr. Katula, associate professor of health and exercise science at Wake Forest University, said that every step you take towards a healthier lifestyle is very important. Many people will spend an hour in the gym or eat a whole day of weight loss meals, but if they can't meet the expected standards because of busyness, they will immediately become depressed and give up the idea of ​​losing weight.

Don't just look at the immediate success or failure, but focus on any small action that can add points to your health. For example, if you forget to go to the gym today, it doesn't mean you don't need to pay attention to your calorie intake the rest of the day. We need to abandon the concept of "zero or one" and replace it with the concept of building a tower out of small amounts of effort. Modern people are busy and cannot carry the whole bowl with them, so they have to take it bit by bit.

It is ideal to set aside 30 or 60 minutes a day for exercise, but because you are too busy, you may not be able to find a full block of time. In this case, you should use fragmented time to exercise.

Habit 2: Eat less at each meal. It's really easy to do:

You don't need to cook every meal for yourself or eat diet meals to lose weight. You just need to eat less in your current meals. The average person needs to consume about 1200~1500 calories a day. If you want to lose weight continuously and healthily, just eat less at each meal or skip sweets. It is not difficult at all.

Habit 3: Don’t skip meals:

This argument is very important. Once the human body does not eat for more than 4 to 5 hours, the metabolic rate will slow down, affecting the concentration of hormones and insulin in the blood. If you do not eat for a long time, when you can finally eat, you will often overeat. Many overweight people are caused by their busy lives and irregular eating habits. Some people only drink a cup of coffee in the morning and do not eat real food until the evening.

If your blood sugar is unstable, it will be difficult to lose weight. It is best to eat regularly, three meals a day, at regular times and in regular amounts.

Habit 4: Use your time to exercise:

It is ideal to set aside 30 or 60 minutes a day for exercise, but because you are too busy, you may not be able to find a full block of time. In this case, you should use fragmented time to exercise.

For example, you can distribute exercise time to different periods of the day: walk for 10 minutes in the morning, walk for 10 minutes at noon, and jump rope for 10 minutes in the evening. By turning it into a habit, you can achieve your goal of exercising for 150 minutes a week. Regular and continuous exercise conforms to the theory that little by little makes a big difference, and is also the most convenient way to lose weight.

Sitting for too long is bad for your heart, your brain and, yes, your waistline. Get your butt off the chair and spend more time standing, walking, or exercising.

Habit 5: Make small changes to your meal:

The same principle of breaking up exercise with short bursts is used to make small changes to your food, and is easier to implement. For example, you can remove the cheese from a burger or switch from Thousand Island dressing to Japanese sauce, and so on.

You can also use this method on your daily drinks, not just solid food. For example, if you originally drank cola or soda, you can replace it with soda water with half a lemon, or coffee with less sugar or no sugar, which can help you lose several pounds in a year. We don't seek quick success, but we do seek long-term success.

Habit 6: Don’t sit when you can stand:

Sitting for too long is bad for your heart, your brain and, yes, your waistline. Get your butt off the chair and spend more time standing, walking, or exercising. Doing this may not necessarily help you lose weight (if it does, that would be better), but it can help you maintain the weight you have lost. Don't underestimate this little lifestyle habit.

If your job doesn't allow you to stand for a period of time, then stand up instead of sitting while taking the commute in the morning, attending a group meeting, talking to a friend on the phone in the evening, or even watching TV.

When you feel like there aren't enough hours in the day, or when you're trying to squeeze in time for regular exercise, you usually go to bed later or get up earlier.

Habit 7: Make sure you get enough sleep:

When you feel like there aren't enough hours in the day, or when you're trying to squeeze in time for regular exercise, you usually go to bed later or get up earlier. But such a strategy is likely to backfire because not getting enough sleep means your body's tissues and organs don't have time to properly repair themselves in order to maintain normal function. Therefore, the sleep time and quality must be sufficient, and eating less and exercising more will make it more likely to achieve the goal of weight loss.

Habit 8: Use your weekends wisely:

Even if you're exhausted from work, you still have two days of weekend time. With proper planning, you can buy healthy ingredients and prepare dishes for the next week's meals. In addition, you can also use these two days to carry out longer exercise programs. If you can exercise for 120 minutes on the weekend, you can spend less time during the week and can easily achieve the goal of 150 minutes of exercise a week.

to be continued...