The article has been automatically translated into English by Google Translate from Russian and has not been edited.

What really makes you slim and rich: 14 easy steps

'16.07.2022'

Source: The Daily Mail

Everyone seems to know - you need to choose healthy foods, exercise, sleep longer to be healthy, beautiful and live longer. But not everyone knows this pattern: a healthy and slender body will help you become richer. How it works and what to do, experts say.

Photo: Shutterstock

The Daily Mail interviewed experienced fitness, health and beauty professionals who presented numerous studies confirming that appearance, in particular weight, is correlated with a woman's earnings. As unfair as it may sound, the thinner you are, the more competent you are perceived at work.

A joint study by the University of Florida and the London Business School showed that slender women earn almost 7 thousands of dollars a year more than their larger colleagues, and a study by New York University says: a woman's income decreases by 0,6% for each percent of her body weight.

But a career is a career, and facts are facts. Being lean tends to make you healthier. Being in great shape, more energy, and a body at peak performance will generally improve your life, even if earning is not your primary goal. And this can be achieved at any age. What do we do?

Try these 14 steps to improve your health, increase your income and, ultimately, make life richer and longer.

1. What's on your desktop

Open the drawers and audit: what is hiding in your desk? Cookies, candy bars, and other high-carbohydrate foods make you feel sleepy, deplete you of energy, and increase your risk of diabetes. Instead, put on the table:

  • a small bottle of balsamic vinegar or low-fat dressing to add to salads from the dining room or cafe;
  • a knife, fork, spoon and a small plate for healthy meals that you bring from home in a thermos;
  • green tea bags instead of coffee;
  • a healthy emergency snack, such as organic oatmeal (if you can't go out for lunch).

2. Hard boiled egg is the best breakfast

Never eat toast at your desk. Bread, bagels, croissants are empty fast carbohydrates that “suck out” energy. Don't skip breakfast, eat fruit, quinoa (seeds that are high in protein, omega-3s, and multivitamins), and even better, hard-boiled eggs at home. They are only 80 calories per piece, but they are fantastically nutritious, healthy, and satisfying.

3. Plan your meals as you schedule your meetings.

Start the day knowing in advance what, where and when you will eat. You don't make random business decisions, do you? Do the same with food. Experts recommend 4-5 small meals throughout the day. By consuming small portions regularly, you won't overload your body with excess calories at one time and your metabolism will remain stable throughout the day.

4. Drink half as much coffee

Caffeine-based drinks are often loaded with massive amounts of sugar and other chemicals—even a simple cappuccino contains 100 calories of sugar due to the lactose in milk. But even if you drink black coffee, from a business standpoint, caffeine doesn't work. By raising the stress hormone cortisol, it suppresses testosterone, which is partly responsible for mood and confidence. In the long term, elevated cortisol reduces attention intensity and slows down information processing speed.

5. Eat less and more

When buying lunch, it is better to take the second portion and eat it in 3 hours, than to shove two portions at once. Whatever you do, don't buy a ham sandwich or a burger (which, unfortunately, remains the most popular dinner in the US). In general, discard or minimize the use of sandwiches with processed foods. Replace them with chicken salad, sushi, soup, vegetarian chopsticks with hummus, or bring vegetable stew from home.

6. Do not use the office microwave.

Research shows that microwaved food loses some of its nutrients. For example, up to 97% of useful antioxidants “evaporate” from broccoli, while a steamed vegetable loses only 11%. If your office kitchen doesn't have a stove to heat or cook vegetables quickly, bring those that are eaten raw.

7. Schedule meetings after the gym.

Add physical activity to your schedule and treat it like a meeting with your boss. It is advisable to practice in the morning, but any time is better than nothing. Schedule meetings after sports - at this moment concentration and mental abilities are at their best. If you can't get out of the office during the day, put dumbbells on the table and when you have a couple of minutes, do simple exercises or squats. Try to get up more often - when you sit, you burn no more calories than when you lie down. Therefore, it makes sense to talk on the phone while standing or moving.

8. Measure your waist once a week.

Waist circumference per finger above the navel should be no more than 80 cm for women and no more than 94 cm (according to some sources, 96) for men. Anything above puts you at increased risk for many diseases, including heart attack, stroke, dementia, and diabetes. Watching this indicator every week, you will notice not only the process of losing weight, but also an improvement in your health.

9. Make adjustments to the menu

Never hesitate to ask for food to be prepared exactly the way you want it. Experts say they are surprised at the number of top managers who cannot ask to bring them the food they need. Who, after all, pays? Order whole foods found on any menu: chicken, fish, eggs, steamed foods, simple vegetables. And don't hesitate to ask for a half portion.

10. Eat before you go "to people"

A small serving of healthy food at home will help you arrive at a party, restaurant, or birthday party without feeling hungry, which means you can make healthier, healthier choices.

11. Keep alcohol to a minimum

Do not drink alcohol during the work week. It's not uncommon for a glass or two, especially at evening meetings and social events, to become part of the business culture, but don't be fooled into thinking this is a good thing. Alcohol is a neurotoxin, diuretic, depressant, and carcinogen. It doesn't matter if you drink expensive wine or cheap beer. If you have to sit with a glass at a client meeting, do just that: sit (walk) with a glass all evening. It is enough to take a sip or two and not finish the rest. Alternatively, pour a soda with apple juice into a champagne glass - everyone will assume that you are drinking alcohol.

12. Do not neglect sleep

You can't get the job done without quality sleep, so go to bed earlier. Sleep deprivation affects the brain's hippocampus (the part that controls memory) as well as the hormonal processes that make us feel and respond to hunger, which makes us eat more. Therefore, try to go to bed around 22:30. If you're a night owl, go to bed 15 minutes earlier every night so the change is gradual.

13. De-stress workout exercises

The stress of a modern person has the same mechanisms as the stress of a primitive one: the body is preparing to fight or run. This means that energy is being accumulated, which must be realized. In the office, you can’t (even if you sometimes want to) jump over the table and strangle an annoying colleague, and then run away. A great way to “let off steam” is to do some exercise. Keep your head straight with your chin slightly forward. Slowly tilt it to the left and right, stretching the neck. Turn your head to the side, look at the left and then at the right shoulder. Repeat the exercise three times.

14. Revise your intimate life

It is important to keep personal and intimate relationships in good condition. Personal life should not cause yawning and discouragement. A 25-year study conducted by a leading US university among people aged 60 to 96 showed that women who still had an intimate life lived 7-8 years longer than others. The same applied to men. Therefore, pay attention to your intimate life without thinking at all about work at these moments. It will make you feel and look younger.

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