White-collar eliminate overwork fat trick must eat breakfast

Work pressure, busy from morning to night every day, weekends often have to work overtime, a long time, people not only not thin, but the busier the fatter If so, it is likely to suffer from a disease - "overwork fat." Nowadays, many white-collar people are overworked How does overworked fat form and how to prevent it? According to career builder, travel agency employees, lawyers and judges are the most likely jobs to make people fat Other occupations include: social workers, teachers, artists, designers, architects, administrative assistants, doctors, police, firefighters, drivers, marketing, public relations and it personnel Overwork and fatness - cause 1 Lack of sleep leads to the increase of hunger hormone, and sleep less or stay up all night, which will cause the increase of hunger hormone in the blood, and then lead to obesity Sleep at night, easy to cause excessive eating, the formation of "overwork fat." Lack of sleep will not only slow down the efficiency of action, but also slow down the metabolism process of human body, resulting in less energy consumption and obesity 2 The increase of stress hormone cortisol causes people to face the psychological pressure caused by heavy work, which will affect the increase of stress hormone cortisol, and people are easy to be fat, and the body fat is easy to transfer to the abdomen, resulting in a large belly 3 It is closely related to the daily diet of modern people Most people have unhealthy diet, lack of exercise and do not exercise They sit and work for a long time every day, including children, teenagers and adults who use computers for a long time Obesity or overweight can not be avoided at all Overwork and fat - affect 1 Long term work, lack of rest, easy to lead to "overwork and death" 2 If too much fat is accumulated in the abdomen, the probability of type 2 diabetes, high cholesterol, high blood pressure, cardiovascular disease, arthritis, cancer, etc will increase 3 People who work in shift system, especially those who often work at night, are more likely to be overweight and prone to diabetes Because the metabolism and hormone secretion in the body will be disordered, which is harmful to health for a long time 4 People who have irregular meals are likely to overeat and eat too much calories once they start eating one meal, or eat snacks with high sugar and calories to relieve pressure, which is harmful to health Science is the most important way to solve the problem Here are some tips for you: it's very important to promote your metabolism 1 Don't use a very low calorie diet It's not an effective way to lose weight Because the body has a program to automatically maintain normal weight, if you suddenly lose 1000 kilocalories from your diet, your basic metabolic rate (the amount of calories your body needs to maintain basic physiological functions, such as breathing and heartbeat) will automatically slow down, because the body now thinks you are hungry So, how many calories should the human body burn every day? It depends on your activity The result of multiplying your existing weight by 11 is the amount of calories you need every day For example, your weight is 120 pounds, and your daily normal calorie consumption is about 1320 kcal Unless you're less than 5 feet tall, don't burn less than 1200 kcal a day Studies have shown that women who consume less calories have a 45% reduction in their basal metabolic rate 2 Eating more protein research shows that taking enough protein can improve the metabolism level of the body and make the body burn 150-200 kcal more calories every day Protein is mainly composed of amino acids It takes more time for the body to digest this kind of food than to digest fat and carbohydrate So, to break them down, you need to burn more heat Of course, this does not mean that people's diet must be based on high protein However, you should make sure that 10% - 35% of your daily total calorie intake comes from protein (such as fish, chicken, low-fat cheese, yoghurt, beans), which is a balanced diet 3 Must eat breakfast breakfast is the most closely related to metabolism and weight loss in three meals a day Studies have shown that people who eat breakfast are more likely to lose weight than those who don't Because people's metabolism rate is very low when they sleep, it can only rise again when they eat again So, if you ignore breakfast, your body can't burn fat before lunch as usual That's why it's wise to eat a 300-400 kcal diet at breakfast, because breakfast is the starter of metabolism Researchers at the University of Australia compared the effect of a high-fat breakfast with that of a high fiber carbohydrate breakfast and found that people who ate a high-fat meal were more likely to be hungry after a meal It takes longer for the body to digest and absorb high fiber carbohydrates than fatty foods, so as not to cause large fluctuations in blood sugar levels, and thus hunger will last longer Therefore, breakfast should contain a lot of high fiber carbohydrates 4 To increase the number of meals, eating four or five small meals a day is better than three large meals to maintain a strong metabolism The time between meals should be kept within 2-3 hours as much as possible, and protein food must be provided for each meal, because it is an enhancer of metabolism For example, if you eat high fiber cereal and fruit for breakfast, you should eat yogurt and fruit for the extra meal between breakfast and lunch Try to eat 100g chicken (or fish) with a vegetable salad for lunch In the afternoon, you can eat a banana and a piece of low-fat cheese For dinner, try to eat as little as possible You can have a 100-150g turkey meat, fish or a protein food, plus a vegetable 5 Exercise to lose weight pay attention to the strategy of fast weight loss does not rebound every week exercise 5-6 days to lose weight fast aerobic exercise can be strong burning fat, muscle strength exercise is to strengthen muscle, firm lines, and improve metabolism, the two complement each other If you want to lose weight, neither of these two kinds of sports can be neglected But in the early stage, aerobic exercise should be taken as the main and muscle strength as the auxiliary to reduce body fat After one or two months, in order to prevent the basic metabolic rate from slowing down and make the speed of weight loss slow or stagnant, it is necessary to increase the time of muscle strength exercise to continue to lose weight If you want to lose weight, you must strictly implement the weekly exercise 3-5 days, 30-60 minutes of aerobic and muscle strength alternation Or exercise 3-5 days a week for 60-90 minutes each time If you really can't exhaust 30-60 minutes of time every day, it's OK to use fractional time exercise If it lasts for 3 months, it will be beautiful!