Lose weight easily at work! 7 to 9 am is the golden time for weight loss

According to the Department of Health's "Survey on Exercise Habits of the Chinese People," there are approximately 16.66 million adults aged 30 and above in Taiwan, of which more than 60% do not have regular exercise habits. Among these 10.21 million people, 23% (approximately 2.67 million) are overweight. In other words, one in four people aged 30 and above is overweight and does not like to exercise. Based on his experience in weight loss at the outpatient clinic, Chen Huangguang, an internal medicine specialist, launched the "Easy Weight Loss at Work Method" to make it easy for office workers to lose weight.

More than 60% of adults over 30 years old in China do not have regular exercise habits. Doctors suggest that if you can't find time to exercise in the morning, you can choose to start after get off work. (Photography by Huang Zhiwen)

Mastering time movement

1. 7 to 9 a.m. (after breakfast): This is the time when the human body's functions are most active, and the metabolic rate is also the highest in the day. Exercising during this time can quickly consume fat and also help increase the body's basal metabolic rate for the day.

This stage is suitable for doing some aerobic exercise and stretching the body's muscles. But never exercise on an empty stomach, you can eat some light breakfast first, and control the calorie between 150 and 250 calories. Rest for about 30 minutes after the meal before starting exercise to prevent fainting due to low blood sugar.

2. 8 to 10 pm (after dinner): If you can’t find time to exercise in the morning, you can choose to start after work. You can eat a light meal before exercising and rest for 30 to 60 minutes before starting exercise. If you feel hungry after exercise, you can supplement a small amount of protein at the right time, such as sugar-free soy milk, bananas, fish, chicken, etc.

Pay attention to the type of exercise

1. Stretching exercises: Before each exercise, you must do some warm-up and stretching exercises. In fact, office workers can do some simple stretching exercises anytime and anywhere during their breaks to help relieve tense muscles.

2. Cardiopulmonary exercise: including running, walking, cycling, various ball sports, swimming, etc., at least 3 times a week, each time with continuous exercise time of 20 to 30 minutes, to achieve the effect of strengthening cardiopulmonary function.

3. Muscle exercise: At least 3 times a week, each time with continuous exercise time of more than 20 minutes, can prevent muscle atrophy. If you don't have time to go to the gym, you might as well prepare some dumbbells at home, or ask an expert for some tips, and you can practice strengthening muscle endurance training at home.

Suitable for people who want to lose weight easily at work

1. Young office workers who are busy every day

Starting from the age of 30, many body functions have begun to decline. At this time, bone loss begins. Some people even feel joint noises when exercising. In order to keep the joints highly flexible, you should do more stretching exercises and pay attention to the training of the cardiovascular system. Recommendation: 20 to 30 minutes of jogging or swimming every day.

2. Mid-level managers who don’t have time to exercise

Many people don't like to do strenuous exercise after entering middle age. In fact, the intensity and speed of exercise do not need to be as high as when you were 30 years old, but you can appropriately increase strength training to slow down the rate of muscle loss. Recommendation: Jog or swim for 10 to 30 minutes 3 times a week.

3. CEOs who start to pay attention to physical health

After the age of 50, physical strength declines significantly and muscles atrophy year by year. When choosing sports at this age, the focus should be on preventing common middle-aged and elderly diseases, such as hypertension, cardiovascular disease, etc. Recommendation: Do moderate-intensity exercise twice a week, 20 to 30 minutes each time, such as jogging, dancing, cycling, etc.