When it comes to working out, it's not that we don't really have the time, but that we prioritize other things, so we don't want to spend our time working out.
In fact, physical exercise is not only for weight control, but also for bone health, muscle growth, cardiorespiratory fitness and immunity, which should really be taken seriously.
Friends who like to be active can choose to go to the gym, or choose some adult interest classes, such as dance, swimming, taekwondo and so on. In fact, going to a square dance is also very good.
If you enjoy being alone more, you can choose a suitable place to run or walk.
If you really don't have the time to dedicate to exercise, you can consider adding more exercise opportunities in general:
1, lunch break, you can sneak around your workplace for half an hour after eating;
2, you can get off the bus 2 stops earlier when you are going to work or going home, and walk to your destination at a brisk pace;
3, climb stairs instead of taking the elevator, but you have to take into account the condition of your own knees, and do it accordingly. knee situation, measure their strength;
4, in fact, doing housework is also a good exercise, sweeping, wiping the floor, not only exercise but also make the environment better;
5, pick a few of their favorite small fitness equipment, in the air quality is not good, or don't want to go out, you can watch TV while exercising, entertainment and fitness, two bottles of water to load the two mineral water bottles of water lift a move can also be ah! The first is to make sure that you have a good fitness center.
Eating out: choosing by heart
When eating out, we need to learn to choose.
About the staple food, if there is sweet potato, corn, mixed grain porridge, etc., can be used as part of the staple food.
If you don't have any coarse grains, try to avoid fried rice, crispy biscuits, hand-torn cakes, sesame balls, etc., which are fueled, salted and sugared staple foods.
About dishes, the most common situation encountered when eating out is eating too little vegetables and too much meat.
For weekday lunches, if you order takeout or go to a fast-food restaurant, you can choose a small set meal, choose cold vegetables for side dishes, and instead of choosing a sweet drink, replace it with soy milk, milk or vegetable soup.
The staple food in this kind of set meal is usually very sufficient in quantity, and it is recommended to control the quantity, so you can not eat all of it. If you feel that this is not very satisfying, you can buy some more fruits for lunch.
If you need to socialize and gather together, it is best to order meat and vegetables, in accordance with the ratio of 1:1, do not completely do not order vegetarian dishes, only meat. Half of the vegetables should be leafy greens, and a variety of other vegetables is better.
Vegetables should be chilled, steamed or blanched, and if there is a lot of oil attached to the dish, you can use plain water to remove the excess gravy and fat.
Guaranteeing the right amount of sleep
There is a hormone in our body called leptin, which regulates energy metabolism and suppresses appetite. Lack of sleep can lead to a decrease in the amount of leptin in the body, and a person's appetite will be more active, eating more food, which ultimately leads to obesity.
Studies have found that people who don't get enough sleep consume an average of 385 kilocalories per day more than those who get the right amount of sleep, and these extra calories are roughly equivalent to a chicken McNugget burger, or nearly 43 grams of fat if the calories are all stored as fat.
At the same time, sleep deprivation can cause other problems, such as physical fatigue, which leads to less physical activity and less energy expenditure, ultimately leading to obesity, and may increase the chances of eating - after all, people who stay up late often have to eat late night snacks.
Too much or too little sleep is not good for weight control, and most adults, the appropriate amount of sleep is 7 to 8 hours, but the specific time has to vary from person to person.
In addition to sleep time, the quality of sleep is also very important. People with disorganized work schedules and poor sleep quality are often unable to do quality work during the day, find it difficult to make important decisions, and lack the patience to communicate with others and get along well with their coworkers. These poor conditions will bring them great pressure at work, and their physical and mental state during the day may make their sleep quality even worse, which will lead them into a vicious circle.
Don't underestimate the mental stress, research has found that greater work pressure will promote the occurrence of obesity, whether it is generalized obesity (BMI ≥ 30 kg/m2) or central obesity (male waist & gt; 102cm, female waist & gt; 88cm). People with chronic work stress are nearly 50 percent more likely to be obese compared with those without work stress.
So, if you don't just need to work, it's better to work and rest regularly, ensure the quality of sleep, and make yourself full of energy every day.
Snacks: Nutritious and not too much meat
We all know that we need to eat less for dinner, and that it's easier to eat more than we need to, and it also affects our sleep. But had to work overtime or even stay up late at work, less than 10 o'clock may be hungry, do not eat something, it is difficult to continue to work, and will even be too hungry to sleep. However, late-night snacks 1-2 hours before bedtime to eat the best, eat too late may affect sleep.
What's the best choice for a late-night snack?
Many people will choose cookies, cakes, chocolates, puffed snacks, etc., and some times when you want to eat something hot, you will cook a noodle, and in the summer, you will go out to eat a kebab and drink some beer.
In fact, these foods contain a lot of fat or sugar, and are not a good choice for a late-night snack.
When we choose a late-night snack, it's best to go for something low in fat, easily digestible and filling, and if it's hot, of course it's even better. But it also requires cooking to be as simple and light as possible.
Therefore, a good midnight snack would be a noodle soup, a pimple soup, a variety of congee, soybean milk, hot milk, and a paste made from ground grains and cereals.
If you want to be more convenient, you can consider bread and cookies that contain less oil and sugar. Still want something hot? Brewed milk powder, black sesame seed paste and instant oatmeal are also great options.
However, night snacks are light and should be controlled, just pad your stomach.