6 ways to lose weight together and say goodbye to the entanglement of "work fat"

As the year draws to a close, losing weight is a common goal for many people, but it is easier said than done. This is especially true for office workers who rarely exercise and always eat out for their three meals a day, making it even more difficult to control their diet. However, some doctors have introduced the concept of "working together to lose weight" and found that the most effective results can be seen through collective monitoring of each other's weight every day, relying on supervision, reminders and encouragement from colleagues. Not only will the body be healthier, but the relationship between colleagues will also become more and more harmonious.

Office workers who sit for long periods of time are prone to obesity, so group weight loss has become a trend and the effect is quite good.

Internal medicine physician Chen Huangguang said that by working together to lose weight, everyone can remind each other or find some correct methods, which makes it easier to follow the steps or continue to lose weight patiently. Therefore, before joining a group to lose weight, you should first have a correct understanding of the importance of weight loss, and then plan your own weight loss plan.

6 ways to lose weight in a group

1. Set your own weight loss goal first: understand whether you really need to lose weight, and don’t set too strict goals for yourself. It is recommended to use the following formula to calculate the standard weight. If it exceeds the standard weight by 10%, you need to lose weight. At the same time, the weight loss goal should not be lower than 10% of the standard weight.

2. Calculate the basal metabolic rate (BMR): Generally, about 30 calories are consumed per kilogram of body weight per day. Taking a 60 kg woman as an example, the daily basal metabolic calories are 1800 kcal (body weight x 30 kcal = 1800 kcal). Therefore, to lose weight, you must first reduce your daily calorie intake to less than 1800 kcal.

3. Understand how to convert calories into kilograms : For every 7,700 calories you lose, you can lose 1 kilogram of body weight. The basal metabolic calories of a 60-kilogram woman are 1,800 calories per day. If you only eat 1,450 calories a day, that's 350 calories less. After 22 days, you can lose 1 kilogram, so the effect of weight loss is predictable.

4. Use calorie control to lose weight : In addition to understanding the calories per gram of food, you should also pay attention to the nutritional balance of food: for example, 1 gram of fat has 9 calories, alcohol has 7 calories, and protein and starch have 4 calories. If you want to lose weight, the staple food should be mainly grains. Try to eat less high-calorie foods such as fat and alcohol. You can eat more protein and vegetables within the daily calorie range. Also, be aware that many fruits are too sweet, so this may also be a reason for excess weight.

5. Do not over-diet: Avoid excessive dieting and harm your body. It is recommended that men should not consume less than 1400 calories per day and women should not consume less than 1200 calories per day. And the weight loss per month should not exceed 4 kg, that is, do not lose more than 1 kg per week, otherwise it will easily hurt your body.

6. Exercise more: In addition to controlling dietary calories, you can also use regular exercise to burn excess calories.

In addition, not eating any starchy foods when losing weight, or using a single diet to lose weight, etc. These methods may have obvious weight loss results in the short term, but because the body does not take in the nutrients it needs, it often leads to sequelae such as sallow complexion, bad temper, muscle loss, etc. What’s more serious is that what is often lost is not fat but protein and water, so as long as you resume your diet, you are likely to gain weight again.