Too busy, not free exercise. Too tired to exercise not up. Do you have too many reasons to find their own reasons for not exercising, let the body gradually become fat, today we teach small-scale use of intense work to Weight control.
At work
· Use your unit's physical activity facilities for exercise.
Support and encourage each other with the fitness colleagues in the unit.
• Exchange effective workouts with colleagues to seek their help.
About diet
· 3 meals a day
Be sure to eat breakfast and lunch.If you do not eat lunch, you are likely to return home hungry, eat at the dinner table.
· Eat less snacks
Only carry low-fat, low-energy foods as usual snacks, such as fruits, vegetables, biscuits, popcorn and so on.
Put water on the desk
Always drink plenty of water, drink a glass of water when you want to eat dessert, the desire to eat sweets will soon disappear, drink a glass of water before lunch, can reduce your appetite.
· Do not eat when the pressure is too high
When you are over-stressed, do not rely on food to decompress, but go out for a walk. Physical activity is more conducive to relieve stress than eating snacks.
The restaurant's food often contains a lot of energy and fat, pay attention to the vicinity of the unit there is no provision of low-fat meals restaurant.Don't go to the fast food chain restaurants, because there are few low-fat foods to choose from there.
· Do not eat alone
Try to eat with colleagues and friends so you can focus on conversations with your peers rather than on food.
· Do not eat buffet
Buffet will often make you eat a lot.
Do not drink too much
Alcohol contains high energy, which can prevent the consumption of body fat.If you really want to drink some wine, it is best to mix with soft drinks to drink, drink more low-energy drinks at the same time.
Pay attention to exercise
· More than 10,000 steps per day can consume 836KJ, 1 month can reduce weight 1kg. Converted into time, the equivalent of walking 2 hours a day, you can travel slightly faster than usual speed of 4 km in the Steps and other slopes of the place to walk more effective.
Squat: can significantly improve the pear-shaped body, women can watch TV while exercise for different parts of the stovepipe can take the basic stand, tiptoe standing slightly inward, standing out, the contraction of the legs Lateral muscles, medial muscles have a significant effect.
Legs up
Leg movement is mainly to exercise the leg muscles, so that the leg lines more evenly.Situated at the computer desk, lift one leg, straight and try to put on tiptoe, remain vacant posture for 10 seconds.Second, for the other leg, The same approach. Leg movements can consume 5.3 kilocalories per minute calories.