Weight loss is effective! Master the 5 golden time points

Many office workers are working hard to lose weight all the time. However, doctors suggest that weight loss can be done at any time. It is important to choose the right time. There are 5 key golden time points that cannot be missed. At the same time, remember to make use of the fragmented time at work, get up and move around, eat less and exercise more, and you will get good results. But please note that weight loss requires perseverance and you must not give up because of fear. Otherwise, if you slack off for a moment, you will easily gain weight again.

Office workers sit for long periods of time, lack exercise, and accumulate fat, which can easily lead to obesity. (Photography by Huang Zhiwen)

Family medicine physician Chen Huangguang said that the only way to lose weight is to have the right understanding and to truly recognize that there is no quick or magical method. No matter how healthy your food is, if the total calories you consume in a day exceed the calories you burn, you will gain weight.

To further increase the basal metabolic rate, it is necessary to increase muscle tissue. Muscle contraction requires calories. The higher the muscle ratio in your body weight, the less likely you are to gain weight. To achieve the goal of increasing muscle mass, it is more helpful to choose anaerobic and weight training exercises. For example, jogging, climbing stairs, and lifting dumbbells are all good muscle strength exercises.

【5 key golden time points for weight loss】

8:00amWalk more and climb stairs at work:

Generally speaking, take the bus. Riding a bike to work can reduce carbon emissions by 2.36 kilograms for a 10-kilometer journey and consume about 250 calories. You should also take the stairs more often and the elevator less often, because walking up one flight of stairs can reduce carbon emissions by 218 grams and consume 5 calories. The best time to walk is in the morning and after dinner. You don’t need to change clothes too deliberately. Pick a pair of comfortable shoes, start by walking for a few minutes and then increase the pace day by day. It is recommended that you find a partner to walk and lose weight together.

10:00am Regular stretching:

Remind yourself to put down the work at hand temporarily, stand up and move around, stretch your arms, neck, shoulders, back, etc. in turn. It only takes a few minutes to complete these small movements, and after stretching, you will feel your mind is clearer. Helps relieve tight muscles and increase metabolic rate.

12:30am Lunch: 80% full:

The latest research found that if you eat less at lunch and eat other meals normally, you can reduce your calorie intake by 250 calories a day and lose 11.25 kilograms in a year. Because you eat less at lunch, your body won't notice the slight reduction in calorie intake and you won't feel particularly hungry, which is helpful for weight loss and health.

2:00pm Anti-stress snacks:

The brain starts to react slowly in the afternoon. Give yourself a minute to pause and look up at the world outside the window. Many office workers have the habit of eating snacks in the afternoon, but in many cases, it is the feeling of stress that is causing the problem rather than being really hungry. Regularly looking out the window with a wide view can invisibly reduce the sense of stress and reduce calorie intake.

6:00pm dinner with less starch:

The earlier you eat, the better; it’s best to finish before 7 o’clock. Learning to cook your own dinner not only helps you control calories but also allows you to create a variety of dishes. It is also recommended to reduce the spiciness, saltiness, sweetness and the use of ingredients as much as possible. Starchy foods are difficult to digest at night, so just eat a little bit.