當(dāng)你不得不坐在一個(gè)地方時(shí)，8種消耗卡路里的方法

當(dāng)你不得不坐在一個(gè)地方時(shí)，8種消耗卡路里的方法

We all have heard about the harms of sitting for long periods of time. And everyone is advised to get up to do some movements sometimes during the day.

我們都聽說過久坐的危害。每個(gè)人都被建議在白天時(shí)不時(shí)站起來做一些運(yùn)動(dòng)。

The following helpful tips will help office ladies solve the weight loss problem.

下面這些小貼士將幫助辦公室女性解決減肥問題。

8 tips to burn calories when you are at your office

在辦公室燃燒卡路里的8個(gè)小貼士

1. Laugh a lot

多笑

Data from Vanderbilt University Medical Center shows that if you laugh for 10 to 15 minutes a day, you burn 40 calories. When you smile, your heart rate increases by about 10 to 20% and your metabolism increases. So if you want to burn calories, laugh a lot. No joke at all!

范德比爾特大學(xué)醫(yī)學(xué)中心的數(shù)據(jù)顯示，如果你每天笑10到15分鐘，你可以燃燒40卡路里。當(dāng)你微笑時(shí)，你的心率會增加10%到20%，新陳代謝也會加快。所以，如果你想燃燒卡路里，那就多笑。這可不是開玩笑!

2. Stretch the muscles

伸展肌肉

The muscles in the body consume 12 times more calories than fat. So if you can't go to the gym for stretching exercises, do it at your desk, and in order not to draw attention, focus on the lower half of your body.

身體肌肉消耗的熱量是脂肪的12倍。所以如果你不能去健身房做伸展運(yùn)動(dòng)，那就在你的辦公桌前，為了不引起注意，把注意力集中在你的下半身。

Method 1: Lean your back against the chair wall, lift your legs off the floor, straighten your legs at a 45 degree angle to the floor, then bend your knees toward your chest and push them back into position. Each set do 3 times, and doing about 20 sets of repetitions will help you burn about 75 calories.

方法1:背靠在椅子墻上，把腿抬離地面，雙腿伸直，與地面成45度角，然后膝蓋向胸部彎曲，把腿推回原位。每組做3次，做大約20組重復(fù)可以幫助你燃燒大約75卡路里。

Method 2: Another way is to sit up straight, breathe out and start to squeeze your stomach tightly. Hold for about 5 to 8 seconds at a time until you feel your abdominal muscles tighten on your spine. Do 2 times per set, repeat about 8 times, will help burn about 100 calories. This pose not only helps burn calories but also helps you look slimmer and aids in better breathing.

方法二:另一種方法是坐直，呼氣，開始收緊你的腹部。每次堅(jiān)持5到8秒，直到你感覺到你的腹部肌肉收緊你的脊椎。每組做2次，重復(fù)8次，將有助于燃燒約100卡路里。這個(gè)姿勢不僅能幫助燃燒卡路里，還能讓你看起來更苗條，呼吸也更順暢。

3. Continuous movement

連續(xù)運(yùn)動(dòng)

According to a study by Iowa State University, people who are constantly restless, get up, sit down and walk around the office can burn 300 more calories per day.

根據(jù)愛荷華州立大學(xué)的一項(xiàng)研究，經(jīng)常不安分的人，無論是站起來，坐下來，還是在辦公室里走動(dòng)，每天可以多燃燒300卡路里。

Even if you sit still, occasionally move your limbs a little to help destroy the excess calories!

即使你坐著不動(dòng)，偶爾活動(dòng)一下你的四肢來幫助消耗多余的卡路里!

4. Change the chair you are sitting on

把你坐的椅子換一下

A chair that is too comfortable will only make you lazy. It would be ideal if there was a spherical chair. It will force you to be very focused to keep your balance, get all the muscles working. You can also use a rocking chair, which helps to burn 150 calories per hour. However, if your working conditions don't allow it, get up from time to time to relax and move instead of sitting still on a comfortable office chair.

太舒服的椅子只會使你懶惰。如果有一個(gè)球形椅子就很理想了。這將迫使你非常集中精力來保持平衡，讓所有的肌肉活動(dòng)起來。你也可以使用搖椅，這有助于每小時(shí)燃燒150卡路里。然而，如果你的工作條件不允許，你可以時(shí)不時(shí)地站起來放松一下，而不是坐在舒適的辦公椅上一動(dòng)不動(dòng)。

5. Keep yourself cold

讓自己感到冷

Your body will burn more calories if you make an effort to keep it warm. So try leaving the room at a slightly lower temperature than you are comfortable with. Your body automatically consumes calories to retain heat.

如果你努力保持身體溫暖，你的身體會燃燒更多的卡路里。所以，試著在一個(gè)比你覺得舒服的溫度稍低一點(diǎn)的環(huán)境下工作。你的身體會自動(dòng)消耗卡路里來保持熱量。

6. Sway to the music

隨著音樂搖擺

Music has a very positive effect. It not only reduces stress but also makes us feel happy, excited and stimulates movement. They make us want to stand up, dance and sway. Listen to some funny music, bounce to them. This not only helps to relax but also burns a ton of calories.

音樂有非常積極的影響。它不僅能減輕壓力，還能使我們感到快樂、興奮和刺激。它們讓我們想要站起來，跳舞，搖擺。聽一些有趣的音樂，跟著跳起來。這不僅有助于放松，還能燃燒大量的卡路里。

Interestingly, when you eat, if you listen to a gentle music, you will also chew more slowly, improving metabolism and digestion.

有趣的是，當(dāng)你吃東西的時(shí)候，如果你聽一種輕柔的音樂，你也會咀嚼得更慢，促進(jìn)新陳代謝和消化。

7. Smart meal

明智用餐

Some foods can increase metabolism in the body such as spicy foods (chili), protein (chicken, cheese) and high fiber foods (broccoli, carrots, asparagus). Our bodies will have to work harder to digest those foods. Hence, eating these foods will burn more calories.

一些食物可以增加體內(nèi)的新陳代謝，如辛辣食物(辣椒)，蛋白質(zhì)食物(雞肉，奶酪)和高纖維食物(花椰菜，胡蘿卜，蘆筍)。我們的身體將不得不更加努力地工作來消化這些食物。因此，吃這些食物會燃燒更多的卡路里。

8. Drink coffee

喝咖啡

Coffee is still often the number 1 choice of office workers to keep the spirit awake. However, according to experts, you should not eat more than 15g a day of sweets. So the better choice for you is teas: green tea, black tea, or unsweetened coffee ... and absolutely do not drink these after 3 pm, they will adversely affect sleep.

咖啡仍然是辦公室職員保持精神清醒的首選。然而，根據(jù)專家的建議，你每天不應(yīng)該吃超過15克的甜食。所以對你來說更好的選擇是茶:綠茶，紅茶，或者不加糖的咖啡……下午3點(diǎn)以后絕對不要喝這些飲料，它們會影響睡眠。

Some teas now have additional functions to aid in weight loss, which may also be a suitable choice.

一些茶現(xiàn)在有額外的功能來幫助減肥，這可能也是一個(gè)合適的選擇。