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Weight control like an office girl

5/11 Edited to

... Read moreสำหรับสาวออฟฟิศที่ต้องนั่งทำงานทั้งวันอย่างเรา ๆ มักเจอปัญหาน้ำหนักขึ้นง่ายและยากที่จะควบคุม โดยเฉพาะเวลาที่ต้องอดทนกับอาหารเช้า-เที่ยง-เย็นที่พร้อมจะกินตลอดวัน แถมแต่ละวันก็แทบไม่มีเวลาขยับร่างกายมากนัก แน่นอนว่าการลดน้ำหนักจึงต้องใช้วิธีที่สมดุลและไม่กดดันตัวเองจนเกินไป จากประสบการณ์ตรงในการคุมน้ำหนัก ฉันพบว่าการคุมอาหารแบบไม่เคร่งครัดแต่เน้นคุณภาพอาหารเป็นสิ่งสำคัญที่สุด เลือกทานโปรตีนจากไข่และ Cottage cheese รวมถึงอาหารทะเลอย่างกุ้งที่ช่วยให้อิ่มนานและมีสารอาหารครบถ้วน โดยลดการใช้น้ำมันในอาหารและเพิ่มผักผลไม้สด เช่น มะเขือเทศ เพื่อลดความเลี่ยนและช่วยให้ระบบขับถ่ายทำงานดีขึ้น ในส่วนของการออกกำลังกาย แม้จะมีเวลาน้อย ก็พยายามหาเวลาว่างวันละประมาณ 1 ชั่วโมงในวันหยุด เพื่อออกกำลังกายเบา ๆ เช่น เดินเร็ว โยคะ หรือออกกำลังกายเฉพาะส่วน วิธีนี้ช่วยให้ร่างกายได้เคลื่อนไหวและเผาผลาญพลังงานโดยไม่ต้องออกแรงหนักจนเกินไป หากมีวันที่อยากตามใจปากบ้าง ฉันก็จะไม่กดดันตัวเองมาก เพราะเชื่อว่าการมีความสุขกับอาหารบางครั้งเป็นเรื่องสำคัญสำหรับความยั่งยืนของการลดน้ำหนัก สาวออฟฟิศคนไหนที่กำลังประสบปัญหานี้ ลองปรับพฤติกรรมทีละเล็กทีละน้อย และเน้นทานอาหารที่มีประโยชน์พร้อมเสริมด้วยกิจกรรมทางกายที่เหมาะสม รับรองว่าควบคุมน้ำหนักได้อย่างมีความสุขและไม่เครียดแน่นอนค่ะ

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Lazy Girl Weight Loss Habits 💫
Trying to get back on track without totally changing your life? Same 😅 That’s why I started doing these 2 things: Getting actual sleep 😴 Swapping sugary drinks for tea or lemon water 🍋 #LazyGirlHacks #WeightLossRoutine #SimpleWellness #runica #HealthyLifestyle
Hannah G.

Hannah G.

470 likes

A box for a Desktop Dry Erase Organizer from Five Below, featuring a white dry erase surface and storage compartments, highlighted as an office must-have.
A box for an Acrylic Tablet Stand, showcasing its compact design, 360-degree rotation, anti-slip silicone, and ability to fold flat, raise, tilt, and rotate.
A packaged teal Book Light with a flexible neck, designed for reading after dark, and a warning about button cell battery ingestion hazards.
OFFICE MUST-HAVES
Five Below had some great office finds for the WFH office, your school desk or your office cubicle. Everything is under $12 and has a purpose to make things for convenient. #summervibes #lemon8contest #office #workfromhome #Lemon8 💵 Price: Under $12 Purchased from: Five Below @Fi
T A Y L O R 🌵☀️

T A Y L O R 🌵☀️

2106 likes

Lose the Weight, Keep Hunger Away! 🥑🍞🍳
Looking for a breakfast that helps you lose weight and keeps you satisfied? This Grated Egg Avocado Toast is the perfect combo of low-calorie ingredients and hunger-fighting power! 🥑💪 Creamy avocado mashed on crispy sourdough, topped with protein-packed grated eggs, Parmesan, and a kick of chili o
Yvonne 🐳

Yvonne 🐳

29.3K likes

A person in workout attire stands in a gym mirror reflection, with overlay text "Weight Loss Hacks" and "How to effectively lose and manage your weight: Nutrition, Exercises, Mindset."
A list detailing a 60-minute HIIT workout, including a 10-minute warm-up with exercises like jogging, jumping jacks, and bodyweight squats, followed by the first 40-minute main workout circuit.
A continuation of the 60-minute HIIT workout, outlining Circuit 2 (high knees, bicycle crunches), Circuit 3 (mountain climbers, Russian twists), and the beginning of the 10-minute cool-down.
How to Burn Fat & Lose Weight for a Better You
Losing weight and targeting fat in specific areas like the stomach can be challenging, but with the right approach, you can see results. Here are some of my favorite hacks for tackling fitness, nutrition, and mindset to shed weight: ✨Move your body✨ It's not just about breaking a sweat; i
Chalie_Baker

Chalie_Baker

2374 likes

25 Foods for Weight Loss & Clear Healthy Skin 🥑🍓🍠🍋
1. Salmon Weight Loss: High in protein and omega-3 fatty acids, salmon helps you stay full longer, reduces cravings, and supports fat metabolism. Skin Health: Omega-3s reduce inflammation, redness, and acne while keeping skin hydrated and supple. 2. Avocados Weight Loss: Packed with hea
Chalie_Baker

Chalie_Baker

955 likes

A woman in a black dress stands on a wooden bridge, looking back, with text overlay "HOW TO GROW YOUR BOOTY without heavy lifting". A white line highlights her glute area.
An indoor volleyball court scene with players, one in a ready stance. Text overlay "PLAY VOLLEYBALL" and a description of how volleyball helps glute growth through squatting, jumping, and sprinting.
A light blue resistance band and a rolled yoga mat on a patterned mat. Text overlay "BOOTY BAND EXERCISES" explains using bands for glute workouts and suggests finding guided videos.
How to Grow Your Glutes WITHOUT Weight Lifting🏋🏼‍♀️❌
****All of these are my opinions and what I have found online or in my life. Please do your own research.**** If you really want to grow your booty, I highly recommend lifting weights to see the best results. However, if that is not something you’re interested in doing, here are some other ways
Rebekah Joy

Rebekah Joy

740 likes

A meal prep container with chicken, rice, and vegetables, featuring text "This is How CHAT GPT is Helping me Lose Weight! Let's chat."
Screenshots show a ChatGPT conversation where the user asks for weight loss calorie intake. ChatGPT requests personal data to calculate BMR and TDEE, then provides the daily calorie goal.
Screenshots display a ChatGPT conversation where the user provides a grocery list and requests a 1665-calorie meal plan. ChatGPT generates a detailed breakfast and morning snack plan using the specified ingredients.
How CHAT GPT💡is Helping me LOSE WEIGHT💪🏻✨
🌟 Journey to a Healthier Me with ChatGPT!*🌟 Swipe through to see how ChatGPT is guiding me on my weight loss journey by helping me determine my ideal calorie intake and creating personalized meal plans. 💪🍏 1️⃣ Picture 1: Calorie Calculation 📊 ChatGPT calculated my Basal Metabolic Rate (BMR
Virely💖

Virely💖

5394 likes

A vibrant market stall displays various fresh fruits and vegetables, including papayas, star fruit, and ginger. Overlay text reads 'HOT GIRL GROCERY LIST HIGH PROTEIN + LOW CARB (WEIGHT LOSS FRIENDLY)' with white arrows pointing right.
A background of fresh strawberries in plastic containers features a checklist titled 'fruits & vegetables'. The list includes strawberries, lemon, grapefruit, ginger, carrots, brussel sprouts, kale, spinach, cauliflower, and broccoli.
A white plate with a salad of leafy greens and cooked protein pieces serves as the background for a checklist titled 'protein'. The list includes lean ground turkey, grass fed sirloin, chicken breast, tofu, tempeh, salmon, tuna, cage free eggs, lentils, and black beans.
GROCERY LIST FOR WEIGHT LOSS 🍓🥬🍋
Fruits & Vegetables ~ strawberries, blueberries, raspberries, etc lemon grapefruit ginger carrots brussel sprouts kale spinach cauliflower Broccoli Protein ~ lean ground turkey grass fed sirloin chicken breast tofu tempeh salmon tuna cage free eggs lentils black beans
Cleo Natalie

Cleo Natalie

10.7K likes

A person's feet in white sneakers are shown on a treadmill, with text overlays reading "How To Control Hunger & Suppress Appetite" and "WEIGHT LOSS TIPS AND TRICKS Swipe !!".
A hand holds a white Stanley tumbler, with text overlays advising to drink plenty of water and consume foods with high water content or volume like watermelon, cucumbers, salads, bone broth, vegetables, and fruits.
A bowl contains white rice, sliced avocado, and tuna salad topped with sesame seeds. Text overlays recommend consuming foods rich in healthy fats like avocado and olive oil, and protein-rich foods.
HOW TO CONTROL HUNGER & SUPPRESS APPETITE 🌿
Here is an easy guide to incorporate to your daily routine to help with your weight loss journey! drink plenty of water! staying hydrated throughout the day helps to curb your appetite and keeps you full longer consume foods that have high water content such as: watermelon, cucumbers, salads,
Cleo Natalie

Cleo Natalie

891 likes

A person's legs on a fitness machine, with text overlay "This is how Chat GPT is Helping me Lose Weight! Part 2 Let's chat."
A ChatGPT conversation showing a user asking about daily exercise for weight loss, and ChatGPT's response suggesting 150 minutes of moderate cardio or 75 minutes of vigorous cardio per week, broken into 30 minutes daily.
A ChatGPT conversation where the user asks for a 30-minute daily workout routine, and ChatGPT begins to outline a routine starting with a 5-minute warm-up for Day 1: Cardio and Core.
Pt.2 of How CHAT GPT is helping LOSE WEIGHT💪🏻
✨How Chat GPT is helping me lose weight Part.2 ✨ Chat GPT is helping me take the first step towards my fitness goals! 💪🏽 It helped me with a personalized 30-minute daily workout plan, I'm already feeling stronger and more motivated. 💥 Here's a glimpse of my weekly wo
Virely💖

Virely💖

307 likes

A plate with a chicken croissant sandwich, watermelon slices, baby carrots, hummus, tortilla chips, and almonds, alongside a glass of water. Overlay text reads "LOSE WEIGHT WHILE EATING Get control over your diet" with "Lemon8" and "@chalie_baker" at the bottom.
A white page with text titled "1. Understanding Macronutrients: The Foundation of Your Diet," detailing the role of carbohydrates as the primary energy source, with tips and examples for healthy swaps. The Lemon8 logo is faintly visible at the bottom.
A white page with text describing proteins as building blocks for muscle repair and satiety, with tips and examples. It also covers fats as essential for hormones and absorption, providing tips and healthy swap examples. The Lemon8 logo is faintly visible at the bottom.
Eat Better, Not Less: The 🔑 to Lasting Weight Loss
Weight loss doesn’t mean deprivation or constant hunger—it’s about understanding how to nourish your body while maintaining a calorie deficit. This guide will provide an in-depth look at the roles of macronutrients, portion control, meal timing, calorie management, healthy food swaps, and the s
Chalie_Baker

Chalie_Baker

225 likes

5 MINUTE WEIGHT LOSS DINNER ✨ (so flavorful!)
Low calorie, high volume eating is something that helps me so much with staying on track with my wellness goals. Who wants some basic tomato soup when you can spice it up with so many different flavors! I also top this meal with some crushed croutons or crispy onions when I’m feeling fancy, you can
Jai ❤️

Jai ❤️

1793 likes

A young woman in a sports bra and shorts takes a mirror selfie, with text overlay "IF I HAD TO LOSE 20 POUNDS AGAIN...". She smiles at her phone, reflecting on her weight loss journey.
Text overlay on a sunset background details "DAILY & CONSISTENT EXERCISE," including 30 minutes of cardio, 10-30 minutes of pilates and stretching, and nightly stretching, emphasizing consistency for weight loss.
A woman in a pink athletic outfit takes a mirror selfie, with text overlay "INTERMITTENT FASTING GAME. CHANGER." The text highlights benefits like fat burn, hunger control, and reduced snacking.
if i had to lose weight all over again
these are all things i have found to work best for me along my weightloss journey and things i wish i learned earlier! however, not everything works for everyone, so take what applies and try something new😊 overall, i would say it is really important to focus on BALANCE. this is my key word and
🎀 emshel 🎀

🎀 emshel 🎀

5045 likes

A person in athletic wear stands next to a punching bag, with text overlaying 'Summer Bodies are Made In Winter' and labels for 'Core', 'Upper Body', 'Glutes', 'Legs'.
Lists of glute and leg exercises are shown alongside two notes on crumpled paper about healthy weight loss rates (1-2 lbs/week, 20-40 lbs in 5 months) and recommended weekly exercise (150 mins moderate/75 mins vigorous aerobic + 2+ days strength).
Line drawings illustrate various leg exercises including Barbell Squat, Dumbbell Lunges, Leg Press, Machine Hack Squat, Sumo/Pli Dumbbell Squat, and Dumbbell Deadlift, demonstrating proper form for each.
Weight Loss Tips for Summer Body Goals
Losing weight in a healthy and sustainable way generally involves creating a calorie deficit. A safe rate of weight loss is about 1-2 pounds per week. In a 5-month period, you could aim for a total weight loss of approximately 20-40 pounds, considering the recommended rate. However, individual fact
Chalie_Baker

Chalie_Baker

801 likes

A woman in athletic wear stands beside a '7-DAY KETO' meal plan for weight loss. The plan outlines daily keto-friendly breakfast, lunch, dinner, and snack options for six days, emphasizing healthy, low-carb eating to lose 10 pounds in a week, aligning with keto diet benefits.
10 Benefits of the Keto Diet for Weight Loss
1. Rapid Weight Loss: Experience accelerated weight loss with #KetoDiet , switching your body’s fuel source from carbs to fat. #RapidWeightLoss #FatBurning 2. Appetite Control: Control hunger with high fat and protein intake on a #KetoDiet , aiding in portion control and reducing snackin
Everyday Style | LTK + Amazon

Everyday Style | LTK + Amazon

457 likes

A person in light blue workout attire takes a mirror selfie, with text overlay reading 'CALORIE DEFICIT FOODS snacks + ideas' and a pink heart emoji. The background shows a room with light blue walls and a gray door.
A supermarket refrigerated display case is filled with various packaged fruits and vegetables. Text overlay highlights 'FRUITS + VEGGIES' as high in fiber, versatile, and packed with micronutrients for feeling fuller longer.
A shopping cart contains a bag of rolled oats and bananas. Text overlay states 'OATS + CHIA SEEDS' are high in fiber, healthy carbs, fats, and protein, suggesting recipes like overnight oats and chia pudding.
Calorie Deficit Snack Ideas / weight loss 🌱
Being in a caloric deficit can be TOUGH (eating less calories than you burn), but it’s essential for sustainable weight loss... just don’t be in one for months on end! When you are consuming less calories each day, you start to get a little hungry so finding foods that fill you up and are nutrient
carlyroese

carlyroese

464 likes

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