Stacey Laura Lloyd
The writer, an expert on healthy lifestyles and nutrition.
Ph.D., University of California, a management consultant, a psychologist.
In recent years, the workflow has changed a lot. We do not dwell on the positive changes. What is more important: the representatives of the set began gaining weight professions.
And it's not that be fat ugly, but good to be thin. For a moment forget about bodipozitive. Extra weight in the future, threaten the development of cardiovascular disease, depression, diabetes, cancer.
How to avoid such a risk? If very briefly, it is necessary to move more during the day and keep track of what you eat. At the last dwell. Here are a few rules that will help you not gain weight.
Rule number 1. Do not skip breakfast
Often for the first meal of banal lack of time. Because of what the whole day does not release strong feeling of hunger. Office workers to cope with it in a standard way - unhealthy snacks of biscuits and chocolates. Do not do like this. It seems that not enough time? Get up 15 minutes earlier.
A healthy breakfast will give you much more energy per day than last psevdosna a moment."Working without calories"
Rule number 2. Avoid high-calorie products
You've heard a well-known myth that on breakfast you can eat anything you want and in any quantity - the body in the morning works well digested. But no. Even the first meal will not go in your favor, if a member of the high-calorie foods with a high content of sugars, fats and carbohydrates.
Fill your morning with donuts, bagels, muffins with icing and cinnamon, you are preparing the ground for the development of cardiovascular disease, liver problems, diabetes, and, of course, obesity."Working without calories"
Rule number 3. Be careful eating breakfast outside the home
As for those who do not want to cook in the morning, so the path runs into a cafe or buy fast food. Coffee with additives and bun with cinnamon - it's 700 calories and 15 grams of fat. Do not forget that on an average day you need 2000 calories. Almost one-third of the daily requirement you earn so nesytnym breakfast.
If you go in the morning in the cafe, be prepared in advance: see the menu and calorie content of your favorite dishes. Order those that will not be reflected on your figure and at the same time filled.
Rule number 4. Eat a balanced
There is no single correct prescription breakfast. A healthy breakfast can be different every day. But try to include protein, fiber and vitamins, to forget the feeling of hunger until lunch. Here are a few options:
- Eggs. Rich in protein, saturated, help maintain weight.
- Cereals. Quick and easy breakfast. Choose flakes without high sugar content and watch portion size (e.g., use the measured glass).
- Kashi. Good for the heart. Contain soluble fiber, lowers cholesterol. So popular oatmeal, among other things, helps control appetite and increases the feeling of satiety.
- Yogurt. For those who do not have enough time. Choose lean yogurt or Greek, wherein twice more protein than usual.
- Cottage cheese. calcium and a protein source.
- Smoothies. Useful substitute for sugary drinks. The composition may include smoothies and fresh and frozen fruits, vegetables, tofu, nuts, almond and soy milk.
- Water. The drink of champions.
- Tea. Healthier, especially for the heart than coffee. It reduces the risk of hypertension.
Rule number 1. Do not go for business lunches in the cafe
Statistics inexorable. The scientists found that those who go to lunch in cafes and restaurants to consume about 158 calories more than the norm. If we recalculate these small figures on the scale of the year, these dinners you will gain 5 kgs per year. Or watch carefully how much you eat, or forget about lunches.
Rule number 2. Eat slowly
When you quickly absorb food, your brain does not have time to get a signal from the digestive system that you are satisfied. So, at a fast pace, you eat a lot more than you actually need.
Rule number 3. Do not dine at the workplace
When you eat at the same time perform a small business to work, you absorb food very vaguely. Such an abstract food leads to weight gain.
When you focus on sending emails, analyzing information, and writing reports, it is difficult to keep track of how much you ate. As a result, you are more likely to overeat."Working without calories"
In addition, lunch at the workplace - unhygienic habit. The authors provide interesting statistics from the University of Arizona: the desktop is about 400 times more bacteria than an average toilet.
Rule number 4. Take a packed lunch
To eat right, healthy lunch It should be in your bag. This favorable activity in several ways: you can control the composition of the meal, serving size and price.
Keep in mind that foods for lunch must be chosen such that they are not spoiled for a couple of hours outside the refrigerator. Here are some options:
- Lean meat. Chicken breast without skin, turkey meat or salmon. Sources of protein and fiber.
- Vegetables and fruits. Useful, nutritious and without calories.
- Useful sandwiches. Replace high-calorie muffins on pita bread, starting with low-fat tuna or chicken meat, add more fresh vegetables and hummus as refueling.
- Water. For variety, you can add a little lemon juice, a slice of cucumber, mint branch or frozen berries.
Rule number 1. Do not overeat
In the evening, your chances of getting fat will not disappear. So be sure to monitor serving size. To make it easier to look after yourself, eat out of one small plate.
Fruits and vegetables? Approximately a fist. Protein products? With palm. Snacks? As will fit on two hands, folded "boat." Foods with a high content of starch? As will fit on one hand. Cheese? A piece about the size of your thumb."Working without calories"
Rule number 2. Turn off the TV
Concentration is needed not only at work. Use meal time to leisurely enjoy a delicious meal and conversation with family. Here again it is important to avoid the unconscious absorption of food: when you are not distracted, you are less likely to overeat.
Rule number 3. Do not lean on alcohol
For many people, alcohol becomes a way to unwind after a hard day's work. Evening hike to the pub with colleagues has a negative impact on your weight for two reasons. Firstly, in the alcohol is extremely high in calories. Second, cocktails and beers often go along with unhealthy food.
Because of treats like French fries with cheese sauce and chili, chips, fried cheese sticks "happy hours" threaten to become miserable hours of bitter regret."Working without calories"
Rule number 4. Get ready for bed
In one of the experiments, the University of Pennsylvania opened a nasty pattern: the less you sleep, the more likely that you will be overweight.
This is partly due to the fact that while you are awake, you are more likely to snack. And usually these are products with a high fat content. Due to the severity of abdominal sleep becomes difficult. Vicious circle.
Get a good night's sleep will help certain foods and beverages: warm milk, nuts and whole grains."Working without calories"
And, of course, no caffeinated beverages before bedtime. Replace coffee cup nonfat yogurt.
Rule number 5. Cook low-calorie dishes
Light dinner does not have to be tasteless. Recipes dietary dishes suitable for dinner, plenty of fish with spinach, chicken with green beans, tofu and vegetables... Suck my culinary skills.
Stacey Laura Lloyd and Ken Loyd made useful recommendations for all possible scenarios: how to cope with over-eating before, during, and after work, how to overcome stress, not to indulge in gluttony, how to move more during the day and find the strength to workout evening.
The book "Working without the extra calories. How not to gain weight at the office"- a detailed plan to combat obesity for those who because of work spends most of his time sitting.
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