为什么总有人说“上班以后越来越胖”？

Core Insights - The article discusses the impact of high-stress work environments on weight gain, attributing it to increased cortisol levels which trigger hunger and fat storage [1][10]. Group 1: Effects of Cortisol - Cortisol is a stress hormone produced by the adrenal glands, playing a crucial role in regulating blood sugar, blood pressure, and metabolism [3]. - Elevated cortisol levels can lead to increased appetite, particularly for high-calorie foods, and can disrupt the balance of other hormones like leptin and ghrelin [4][10]. - Chronic high cortisol levels can result in fat accumulation in specific areas such as the face, abdomen, and back, exacerbating visceral fat storage [6]. Group 2: Reasons for Weight Gain in Busy Work Environments - Irregular eating patterns due to long working hours often lead to the consumption of high-calorie foods and reliance on unhealthy takeout options [7]. - Reduced physical activity is common as work and commuting consume significant time, leading to lower energy expenditure [9]. - Insufficient sleep quality and quantity can disrupt hormonal balance, increasing hunger and reducing fat metabolism [10]. Group 3: Strategies for Weight Management - Consuming a high-protein breakfast can enhance energy levels and boost metabolic rate, with studies indicating a 15%-20% increase in calorie expenditure for those with adequate protein intake [11][12]. - Incorporating high-fiber foods in dinner can aid digestion and reduce fat accumulation, while quality protein helps maintain muscle mass [13][14]. - Slowing down the eating process and practicing mindful eating can be effective for weight loss [15]. - Implementing intermittent fasting, such as consuming 500-600 kcal for two days a week, can help reset metabolism and improve insulin sensitivity [16]. - Prioritizing sleep by aiming to sleep before 11 PM can support the normal secretion of leptin, reducing appetite and fat storage [17]. - Engaging in physical activity that is enjoyable can enhance adherence to exercise routines [19]. - Utilizing herbal teas for digestive support and fat absorption reduction can be beneficial [21]. - Regular monitoring of body composition can help in adjusting dietary and exercise plans effectively [22]. - Managing stress through various techniques can help mitigate its negative effects on weight [23].