Don't office workers have time to lose weight

Hello, my friend, how to lose weight without time for exercise? How to lose weight without time for exercise? Office workers always complain that they don't have time to do sports at all. It's strange not to be fat. However, have you paid serious attention to these fragmentary hours mentioned below? These few minutes will restore your S curve!

Methods/steps 19: 00, no time for morning exercises. The situation is that you need to sit at a desk before 9 o'clock, so get up at 7: 30 and go out at 8 o'clock on time. Morning exercise is more luxurious than breakfast. Squeeze: It is said to be morning exercise, just to wake up after a night's sleep. It won't take long, 10 minutes is enough. Skipping rope 100 plus 1 min, make a group, repeat 5 groups, and consume about 100 coffee to ensure your spirit all morning. You just need to get up early 10 minutes, or brush your circle of friends less and wash your hands more when you get up. 2

Exercise at noon? stop kidding

The situation is: I ordered takeout for lunch, fell asleep after eating, and slept on my desk for half an hour. The more I slept, the worse I felt, and I took a nap. I'm too lazy to move. I'd better forget about fitness.

Squeeze: order takeout? Is it necessary to give the takeaway brother the opportunity to exercise? Don't be lazy, go downstairs and buy it yourself. Don't take the elevator, go downstairs and climb back. Climbing stairs 1 minute consumes 8 calories, and going up and down five floors consumes about 30 calories. Don't go to bed immediately after dinner. After a break 10 minutes, walk around the office building for 20 minutes at a speed of 5 kilometers per hour. Climbing stairs and walking properly will consume 100 calories.

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Exercise during office hours? The boss will kill me, right?

The situation is: I am full at work and can't exercise when the atmosphere is tense.

Squeezing: There is a kind of time called "fragmentation time", which often appears when waiting for the meeting to start, between two jobs, when the network is disconnected and power is cut off ... These fragmentation times are suitable for doing some stretching exercises, mainly relaxing the cervical vertebrae, lumbar vertebrae, shoulders and arms. Most bosses can't bear to blame their employees when they see them doing exercise to relieve their fatigue. If you are worried about your colleagues' different eyes, download some apps, such as "Hello, Cervical Vertebra", and you won't be so embarrassed if you follow the app.

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The gym 10 is closed, and I always miss it.

The situation is: often work overtime. It is common practice to get off work at eight or nine. It's almost 10 after dinner. The gym is closed and there is no place to work out.

Squeeze: You can exercise in the gym, but not all the exercises have to be done there! People who work overtime should have the energy to treat all venues as gyms and buy a TRX training belt. As long as your home has a solid door and five square meters of open space in front of it, you can do strength training by your own weight, no less than the types of gym equipment! Scientific research has proved that strength training is more suitable for sleeping than aerobic training.

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You can't run in foggy weather.

The situation is: I have plenty of time tonight. I'm going to change clothes and go to fun run. Alas, the PM2.5 index is 200! Let's stay at home!

Squeeze: laziness is more terrible than smog! Not to mention why I didn't expect to go to the gym that closed at 10 at this time. Take availability as an example, you have no intention of using it at all. A yoga mat and 6 square meters of open space can do a set of HIIT training, and it only takes 30 minutes to consume 1 hour jogging calories.

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I'm always on business trips, so it's too difficult to keep fit.

The situation is: you travel for two weeks every month, and the environment is strange, so socializing is necessary, because you feel that you live elsewhere and can't help yourself and can't exercise!

Squeeze: If the hotel has a gym, go to the gym to practice. When not on a business trip, there is no such gym where you can go up and down stairs. There is no gym, please put the TRX introduced earlier in the suitcase and practice in the room. Search the nearest park or school at the same time. If the distance is within 2 kilometers, walk there and run 5 kilometers. If you are far away, take it as your destination, "sign" there and go home. If you are really worried about the safety of a strange city, make good use of the hotel stairs! As a sedentary family, we should not only keep fit, but also control what we eat every day. Whether it's breakfast, lunch, afternoon tea or dinner, since you can choose for yourself, eat healthily. Recommend several diet foods that can be eaten as both meals and meals.

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1, yogurt

Raw acid contains milk sugar, protein and fat, which can stabilize the blood sugar content, so it is very resistant to hunger. Studies show that people who are on a low-calorie diet will lose 665,438+0% more body fat and 865,438+0% more abdominal fat if their diet includes yogurt than those who do not include yogurt in similar planned diets.

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2. sardines

Rich in protein and omega-3 fatty acids, it can maintain body muscle mass. Moreover, the characteristics of low mercury content and high calcium content make this small fish very suitable for pregnant women. If you don't like the taste of this fish, soak it in milk for an hour and it will have no taste at all. In all recipes based on anchovies, sardines can be used instead of anchovies. Or mix the whole sardine with onion foam, fresh spices and chopped persimmon pepper, put it on rye bread or black bread, and add a slice of cheese to bake.

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Step 3: eggs

Eggs, yolk and eggs are harmless to the heart and can help you lose weight. Research reports show that when eating a low-calorie diet, women who eat fried eggs and jelly toast every morning lose twice as much weight as women who eat bagels with the same calorie. Protein makes people feel full, so it is not easy to feel hungry and eat less in the following time. Scrambled eggs and omelets are the best choice, but if you don't have time to make them before going to work, you can bake some vegetable omelets on Sunday, cut them into pieces and refrigerate them until next week.

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4. cereals

Grain is the most satiety food. Different from other carbohydrates, even instant cereal is absorbed slowly, so it has little effect on blood sugar. Each serving of oatmeal contains as much as 5g of cellulose, which makes you feel full. The cellulose content in each serving of instant cereal is 3 to 4 grams. Sprinkle oatmeal on the meatloaf instead of bread crumbs. But of course, oatmeal is the most recommended. You can add any food you like to porridge, even beef balls, so a healthy breakfast will be irresistible.

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5.medlar

Lycium barbarum contains 18 kinds of protein, which is an amazing source of protein. And rich in beta-carotene, a spoonful of Lycium barbarum has only 35 calories. Mix 1/4 cups of dried Lycium barbarum, 1/4 cups of raisins and 1/4 cups of walnuts to make assorted dried fruits for travel. Or pour 1/4 cups of boiling water and two tablespoons of dried Lycium barbarum into an empty bowl, soak 10 minutes, drain, and then scoop 1/2 cups of vanilla-flavored frozen low-fat yogurt as dessert.

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6. Apple

Studies have shown that an apple a day can inhibit weight gain. People who eat an apple as a snack before eating spaghetti for dinner consume fewer calories than people who eat other snacks. Apple has a high fiber content, 4 to 5g each, which makes people feel full. In addition, antioxidants contained in apples help prevent metabolic syndrome. Apples are the ideal low-calorie snacks. To make a pie, chop a medium-sized apple, sprinkle with 1/2 tablespoons of sweet pepper and 1/2 tablespoons of cinnamon, and heat it in the microwave oven for one and a half minutes.

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7.blueberries

All berries are good for your health, but blue fruits are the best. Studies have shown that among the fruits that are often eaten, blueberry has the highest antioxidant content. The fiber content in each cup of berries is 3.6g, which can effectively prevent edible fat from being absorbed. Don't put a few blueberries on a whole bowl of cereal. Have a whole bowl of blueberries, sprinkle some cereal on it and add some milk or yogurt. It must be delicious! I'm glad to serve you. I hope my answer is helpful to you. Thanks for your support and encouragement.