Are office workers afraid of obesity because they don’t eat breakfast? Huang Xiaotong's nutritionist: Avoid the three NG diets, low-calorie snacks can help you lose weight

Office workers are busy with work, and many of them suffer from stress and obesity. We sit in front of the computer all day at work and hardly move around. Plus, most people eat out, and the food in restaurants is high in oil and salt, which makes it easier to accumulate fat and increases the risk of obesity! Not only that, office workers often have incorrect ideas when losing weight. Nutritionist Huang Xiaotong analyzes the NG eating behaviors of office workers that may lead to weight loss, and shares a low-calorie diet that is a good helper for weight loss.

Three bad eating habits of office workers

NG1. Skipping breakfast

Many office workers get up in a hurry in the morning and don’t even have time to brush their teeth or wash their faces. They simply skip breakfast, thinking that by eating one less meal, they can not only save money but also lose weight, killing two birds with one stone! If you in front of the screen think so, you are totally wrong! In Taiwan, one out of every three obese people skips breakfast in order to lose weight. However, if you want to lose weight by skipping breakfast and reducing calorie intake, it will not only affect your concentration and reduce your work efficiency, but you may also gain weight and hurt your body!

In fact, breakfast is the most important meal of the day. Studies have shown that people who eat less breakfast are more likely to gain weight than those who eat breakfast every day. Moreover, if you skip breakfast, you will overeat at lunch due to excessive hunger and accidentally consume too many calories.

So what should you eat for breakfast when losing weight? It is recommended to eat enough high-quality protein for breakfast, such as eggs, soy milk, tuna, meat, dairy products, etc., which can increase satiety, suppress appetite, and prevent you from always craving for snacks. In addition, adequate intake of dietary fiber can also help lose weight. Fresh fruits and vegetables and whole grains are good choices.

People who eat less breakfast are more likely to gain weight than those who eat breakfast every day. Moreover, if you skip breakfast, you will overeat at lunch because you are too hungry and accidentally eat too many calories.

NG2. Insufficient water intake

It is easy to forget to drink water when sitting in the office. Firstly, it is troublesome to go out to get water, or else I will not think of drinking water until I am thirsty. But often insufficient water intake is also one of the reasons why it is difficult to lose weight. Sufficient water can maintain the body's normal metabolic function and excrete waste from the body. It is helpful for internal environmental protection and prevention of constipation. Drinking enough water can also suppress appetite!

The recommended daily water intake for adults is (body weight multiplied by 30-40). You can put the water you need for the day into a bottle and place it in a conspicuous place to remind yourself to finish it. In addition, there are now apps that can remind you to drink water at regular intervals.

NG3. Love to drink hand-shaken drinks

Many people don't like drinking water and want to use beverages as a substitute, but they don't think about how high the calories are. For example, a cup of full-sugar tea has more than 200 calories. If you add creamer and pearls, the calories will be close to 500 calories, which is amazing!

Therefore, the first step to lose weight is to quit drinking! If you must drink it, it is recommended to choose sugar-free tea, and it is recommended to choose green tea, because green tea contains catechins that promote weight loss! Catechins are a type of polyphenols. In addition to accelerating the basal metabolic rate and increasing calorie consumption, they can also inhibit fat formation and promote fat decomposition and oxidation, thereby reducing abdominal fat and reducing the proportion of body fat and the risk of obesity.

A cup of full-sugar tea has more than 200 calories. If creamer and pearls are added, the calories will be close to 500 calories.

Choose low-calorie snacks to satisfy your office cravings

Nutritionist Huang Xiaotong said, when losing weight, you always feel hungry and want to eat snacks? Especially those who skip breakfast are more likely to feel hungry before lunch, or simply want to eat something. Their desks and drawers are usually filled with snacks such as potato chips, chocolate biscuits, cakes, bread, etc. These are high in calories and not nutritious, making you further away from the path of losing weight!

Nutritionist Cai Yixuan reminds us that as long as you are good at using low-calorie snacks and control the portion size, you can still eat afternoon tea to lose weight! It is recommended to choose vegetables and fruits rich in dietary fiber. In comparison, vegetables and fruits are not only low in calories, but also rich in vitamins and minerals, which are helpful for weight loss and maintaining health. In addition, sugar-free yogurt or yogurt is also a good helper for weight loss. The protein in it helps increase satiety and suppress appetite.

It should be noted that although nuts are healthy snacks, their calories should not be underestimated. 5 nuts, cashews, and almonds each count as one portion; 30 pumpkin seeds count as one portion; and 2 walnuts count as one portion. So each portion has about 45 calories. It is recommended not to exceed one portion at a time.