当你不得不坐在一个地方时，8种消耗卡路里的方法

当你不得不坐在一个地方时，8种消耗卡路里的方法

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.

我们都听说过久坐的危害。每个人都被建议在白天时不时站起来做一些运动。

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

下面这些小贴士将帮助办公室女性解决减肥问题。

8 tips to burn calories when you are at your office

在办公室燃烧卡路里的8个小贴士

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!

范德比尔特大学医学中心的数据显示，如果你每天笑10到15分钟，你可以燃烧40卡路里。当你微笑时，你的心率会增加10%到20%，新陈代谢也会加快。所以，如果你想燃烧卡路里，那就多笑。这可不是开玩笑!

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.

身体肌肉消耗的热量是脂肪的12倍。所以如果你不能去健身房做伸展运动，那就在你的办公桌前，为了不引起注意，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:背靠在椅子墙上，把腿抬离地面，双腿伸直，与地面成45度角，然后膝盖向胸部弯曲，把腿推回原位。每组做3次，做大约20组重复可以帮助你燃烧大约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:另一种方法是坐直，呼气，开始收紧你的腹部。每次坚持5到8秒，直到你感觉到你的腹部肌肉收紧你的脊椎。每组做2次，重复8次，将有助于燃烧约100卡路里。这个姿势不仅能帮助燃烧卡路里，还能让你看起来更苗条，呼吸也更顺畅。

3. Continuous movement

连续运动

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.

根据爱荷华州立大学的一项研究，经常不安分的人，无论是站起来，坐下来，还是在办公室里走动，每天可以多燃烧300卡路里。

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

即使你坐着不动，偶尔活动一下你的四肢来帮助消耗多余的卡路里!

4. Change the chair you are sitting on

把你坐的椅子换一下

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.

太舒服的椅子只会使你懒惰。如果有一个球形椅子就很理想了。这将迫使你非常集中精力来保持平衡，让所有的肌肉活动起来。你也可以使用摇椅，这有助于每小时燃烧150卡路里。然而，如果你的工作条件不允许，你可以时不时地站起来放松一下，而不是坐在舒适的办公椅上一动不动。

5. Keep yourself cold

让自己感到冷

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.

如果你努力保持身体温暖，你的身体会燃烧更多的卡路里。所以，试着在一个比你觉得舒服的温度稍低一点的环境下工作。你的身体会自动消耗卡路里来保持热量。

6. Sway to the music

随着音乐摇摆

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.

音乐有非常积极的影响。它不仅能减轻压力，还能使我们感到快乐、兴奋和刺激。它们让我们想要站起来，跳舞，摇摆。听一些有趣的音乐，跟着跳起来。这不仅有助于放松，还能燃烧大量的卡路里。

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，当你吃东西的时候，如果你听一种轻柔的音乐，你也会咀嚼得更慢，促进新陈代谢和消化。

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.

一些食物可以增加体内的新陈代谢，如辛辣食物(辣椒)，蛋白质食物(鸡肉，奶酪)和高纤维食物(花椰菜，胡萝卜，芦笋)。我们的身体将不得不更加努力地工作来消化这些食物。因此，吃这些食物会燃烧更多的卡路里。

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.

咖啡仍然是办公室职员保持精神清醒的首选。然而，根据专家的建议，你每天不应该吃超过15克的甜食。所以对你来说更好的选择是茶:绿茶，红茶，或者不加糖的咖啡……下午3点以后绝对不要喝这些饮料，它们会影响睡眠。

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

一些茶现在有额外的功能来帮助减肥，这可能也是一个合适的选择。