What bothers office ladies? When being asked this question, most ladies may answer, "I'm afraid to become fat!" How to get into shape has been office ladies' problem for long time. They sit at the office for at least eight hours a day and have little spare time doing exercises. Use your intelligence, you'll find there are several simple ways to keep slim both at home and in office.

Exercises in office

1) Upper arm exercises
Thick upper arms are many girls' headaches. It's hard to get rid of them. Try the following way, which may help. Sit tight, have a bottle of water in each hand and keep your hands downward. Move your arms upwards until your hands are directly above your head while keeping elbows close to your head. Then move your arms downwards to the starting positions. Repeat this movement for about 20 times.

2) Shape your thigh
Cross your arms in the front of your bosom. Separate your legs until the distance between your feet is as wide as your shoulder. Then bend your knees until your thigh and calf almost become vertical.. Keep this gesture for several seconds then stand up.

3) Exercise your calf
Sit tight, take two third of your seat and put several books under your feet, on which put your tiptoes. Press your heels as deep as you can and then uplift them with keeping your tiptoes on the books. Repeat it for 20 times.

On-diet-eating

To lose weight does not mean to lose health. If you want to keep fit by banting, you need have nourishing food with low calories. Besides, bad eating habits do no good to your diet plan. The followings are some suggestions.

1. Have soup before meat and rice.
2. Eat with small and slow bites. When taking meals, you should eat attentively, or , you may eat too much unconsciously.
3. Take more stewed, boiled or steamed food instead of fried one.
4. Choose food with low calories and fat. Avoid sweet and fried things like candies, desserts, cakes, peanuts, sunflower seeds and pine nuts..
5. Pick food with higher fibers like vegetables and millets.

Recommend foods

1. Laver (Zi Cai): Laver has abundant Vitamin A, B1 and B2 as well as fibers and minerals, which help clean "trash" and unneeded waters inside your body.
2. Sesame: It helps metabolism.
3. Kiwi: Containing a great number of Vitamin C and fibers, kiwi helps speed up the fat metabolism.
4. Tomato and Watermelon: With little sugar and many vitamins, they are natural help avoid dropsy.
5. Grapefruit and Banana: Abundant in kalium, those two fruits can reduce water and fat accumulation.
6. Spinage: It is good to blood circulation and can balance the metabolism.

Edited by KK Zhao