Integrate weight loss into your life! 12 ways to lose weight in the office

Experts have come up with a set of 12 simple, helpful office slimming tips. As long as people maintain this method every day, they can have a light and healthy body over a long period of time.

You are too busy with work every day to have time for exercise. Do you feel that your waist and abdomen are getting bigger and bigger? In fact, it is not difficult to lose weight and get rid of fat. You can do it easily even in the office.

Method 1: Eat breakfast

After a long night of fasting, your body needs fuel to keep its metabolism going. Skipping breakfast will slow down your body's ability to burn fat because the body will automatically conserve "energy", so make sure to eat breakfast within an hour of waking up. If you feel that work hours are too rushed, you can prepare breakfast for the next day the night before.

Method 2: Don’t diet

You might think that dieting would give you a slimmer waistline, but the opposite is true. Skipping breakfast can trick your body into thinking it's running low on energy, causing it to store fat instead of burning it. Girls who don’t want to eat too much can try eating small meals frequently, which will not make them feel hungry and can keep their blood sugar levels stable, ensuring normal metabolism.

Method 3: Learn to relieve stress

Too much stress can slow down your metabolism, and the stress hormone cortisol is the culprit: when levels of the stress hormone cortisol are too high, it inhibits the body's ability to burn fat. Try taking a few minutes every hour to breathe deeply, or doing yoga two or three times a week to keep your metabolism going.

Too busy at work and no time for exercise? One study showed that spending about 25 minutes a day doing short, intense exercise can still burn about 200 calories. (Data screen of this site)

Method 4: Mini-workouts are essential

Too busy at work and no time for exercise? One study showed that spending about 25 minutes a day doing short, intense exercise can still burn about 200 calories. So, even if you don't have time for a full workout, a short workout after get off work to work up a sweat can be good for your body.

Method 5: Eat more whole grains

Whole grains like brown rice, barley, quinoa, oats, and millet have similar calories to other foods, but they make you feel fuller faster, which reduces your food intake. High-fiber foods are often harder to chew, and the body can burn up to 10% more calories when chewing vigorously.

Method 6: Maintain food diversity

Chili peppers increase your body's core temperature, thereby boosting your metabolic rate. Don’t worry about the high calories in hot sauce; having a little bit of it occasionally can be helpful for long-term weight loss.

Method 7: Sprinkle cinnamon on food

Cinnamon, like cayenne pepper, can boost your metabolism. Try sprinkling some cinnamon on whole-wheat toast, oatmeal, or soup for an everyday treat.

The warm food weight loss method is a weight loss method developed from the perspective of traditional Chinese medicine. Traditional Chinese medicine believes that if you can combine warm ingredients such as peppers, shredded ginger, and leeks during weight loss, it can increase the body's heat production effect, make the post-meal heat metabolism vigorous, and accelerate calorie consumption. (Data screen of this site)

Method 8: Eat warm food

The warm food weight loss method is a weight loss method developed from the perspective of traditional Chinese medicine. Traditional Chinese medicine believes that if you can combine warm ingredients such as peppers, shredded ginger, and leeks during the weight loss period, it can increase the body's heat production effect, make the heat metabolism after the meal vigorous, accelerate the consumption of calories, and is quite helpful for weight loss.

According to experimental data, spicy stimulation can slightly increase body temperature by about 1°C, and for every 1°C increase in body temperature, the basal metabolic rate will increase by 30%. Therefore, eating spicy food can indeed consume more calories than usual. However, weight loss is an ongoing process. It is difficult for ordinary people to eat spicy food all day to maintain a high body temperature in order to lose weight. Therefore, you can add warm ingredients to your diet on weekends to promote post-meal calorie metabolism.

Method 9: Enjoy dark chocolate

Dark chocolate is a healthy dessert. One reason is that it can boost your metabolism, thanks to two of its ingredients: caffeine and the antioxidant catechins. As long as you make sure you exercise every day, consuming this amount of sugar and calories every day will not only not make you fat but will also help burn fat.

Method 10: Stand for half an hour after a meal

The weight loss method of standing for half an hour after a meal mainly uses standing after a meal to transfer part of the absorbed food to achieve the purpose of losing weight in the lower abdomen and stomach. When you stand after a meal, your abdomen and stomach are in a standing position. The absorbed food will not stay in the abdomen and stomach, so you will not form too much fat. This will also promote calorie consumption and prevent fat from forming, which will help achieve your weight loss goal. If you feel bored while standing, you can listen to music, watch TV or something like that, but remember not to sit down.

Exercising muscles is a good way to burn body fat. Doing 120 minutes of strength training a week can effectively enhance muscle strength and burn fat.

Method 11: Strength Training

Building muscle is a great way to burn body fat, so stick with your strength training. 120 minutes of strength training a week is a great way to build muscle strength and burn fat.

Method 12: Do more cardiopulmonary exercise

Aerobic exercise keeps your metabolism going. In one study, researchers found that after 45 minutes of intense exercise, your metabolism will be faster than it was without exercise. David Nieman, a professor at Appalachian State University and the author of the study, pointed out that maintaining 45 minutes of cardiopulmonary exercise per week and eating a balanced diet can help you lose nearly 1 kilogram of fat per week.

Source: 39 Health Network www.39.net

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