Losing weight is more effective when you choose the right time! Doctor Chen Huangguang: Master the 5 golden time points to easily lose weight and avoid gaining weight again

Many office workers want to lose weight, but they are often too busy at work to find time to exercise or control their diet. However, family medicine physician Chen Huangguang pointed out that weight loss can be done at any time, but choosing the right time is important. The following are 5 key golden time points that will allow you to easily lose weight in your working life.

In addition to mastering these golden time points, office workers can also master some small tricks at work, such as using fragmented time to get up and move around, eating less and exercising more, etc. This can increase the body's activity and make it easier for the body to burn fat.

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.

Losing weight increases basal metabolic rate and increases muscle tissue

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.

To increase the basal metabolic rate, you need to increase muscle tissue.

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.

Stretching your arms, neck, shoulders, back, etc. can help relieve tight muscles and increase your 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.