Debunking the Workplace Obesity Trap: From Afternoon Tea Calories to Healthy Office Workers' Solutions for Reduced Swelling from Sedentary Lifestyles

Afternoon tea can be equivalent to the calories of a full meal. Currently popular afternoon tea snacks include high-calorie, high-fat treats such as scallion pancakes, stinky tofu, rice vermicelli, rice noodle soup, and pan-fried buns. Many large multinational companies also offer Western-style cakes and pastries paired with iced coffee or bubble tea with cream for afternoon tea. A single afternoon tea meal can easily equal the calories of a full meal, making it a major cause of obesity among office workers. Want to calculate how many calories you consumed for your afternoon tea today? Please refer to the calorie chart in the appendix of this magazine.

Do you often find yourself in a company that has a customary afternoon tea break for employees? If you work for a company like this, I believe the pressure you face regarding your weight is understandable. Companies that habitually have afternoon tea breaks are often characterized by high pressure, numerous miscellaneous tasks, frequent overtime, and an irregular balance between stress and workload.

Here are some suggestions: 1. Offer to help buy snacks to burn calories (ideally, choose different stalls and locations based on personal preference). Before buying snacks for your colleagues, go to the supermarket first to buy sugar-free, low-calorie foods to fill yourself up and avoid overeating later. Before eating, offer to peel fruit and clear the area; after eating, offer to help clean up to burn more calories. 2. If you're not too hungry, choose a healthy afternoon tea snack for yourself, then stroll back slowly. 3. If nearby fruit stalls are also open, buy some fruit for yourself and your colleagues. 4. For oily snacks (including fried foods, foods with unclear calorie counts, and small portions), only order a small amount.

Do you often work overtime every day, sit in the office for long periods, or have no time to exercise? This can lead to problems like weight gain. For those of you who sit for long periods at work, I suggest drinking more water (tea is also good), and making time to go to the restroom or get up and move around. You could also buy an electric massager or some other massage tools at a night market to use during work breaks.

For those who frequently type on a computer, consider buying a ball bearing pad that you can place on the floor. While you're at it, remember to massage your forearms frequently. There are many acupoints that can help relieve fatigue, reduce swelling in the lower body, and even aid in weight loss!

You often find yourself staying home on holidays, and gaining weight during long weekends and holidays. You often hear older people say, "Young people these days don't know how to manage their time." Modern life is stressful, and the constant overtime means that on holidays, office workers' first choice is either to catch up on sleep, have meals with friends, go on dates, go shopping, watch movies, or stay home doing laundry and taking out the trash.

While I might want to go hiking or enjoy nature, the thought of crowds is unbearable. Actually, staying home isn't so bad, but besides eating and sleeping, here are some other things you can do: 1. Take advantage of your time off and eat plenty of vegetables, milk, or fruit throughout the day. 2. Go shopping first, then find a beauty or body treatment shop for a massage to relax your mind and body. 3. After a meal with friends, think of some activities to do, or going to an amusement park would be great! 4. Doing a thorough cleaning, housework, and ironing next week's clothes also burns calories! 5. Since you're going on a date, make the most of your time off!

Eating Out Guidelines. A balanced diet is crucial for office workers. Before heading back to the office after your meal, take a break to browse magazines at a bookstore, take a walk, or shop for at least five minutes. Try to avoid fast food (hamburgers, fried chicken, pizza, etc.). Avoid sugary drinks (they'll make you more tired and sleepy). Avoid soupy dishes and rice with sauce (a bowl of wonton noodles is worse than a bowl of braised pork rice).

Don't eat according to the order in which the dishes are served. Instead, eat soup and vegetables first, then the main meat dish, and finally rice or a staple food. For a Western-style business lunch, just order the main course. The accompanying soup, bread, and drinks are usually higher in calories than the main course. Alternatively, you can ask the restaurant to replace the side dishes with a larger salad (or order an extra salad). If possible, tell the restaurant to omit MSG, use less salt, and use less oil.