How To Avoid Weight Gain at Work?
Believe it or not, you are mostly inactive at your workplace sitting in comfortably on your workstation. I mean to say, in your 9-5 job, you spend your day working at your desk eating snacks and consuming caffeine or carbonated drinks frequently without involving in any physical activity.
Physical activity is paramount if you want to stay away from belly fat and rising body weight; it helps you burn off the calories that you gulp every so often to calm your cravings while at work. But, your work for which you have been hired is also important. You cannot skip your work just to exhaust what you have consumed.
So, is there a way I can lose weight while at work? Can I avoid the likelihoods of weight gain while I complete the tasks I have been assigned? How can I ensure I don’t gain weight while working at my office?
If these are the concerns you are worried about, the following sections underline some of the best practices to help you melt off excess fat, scale down weight, and avoid weight gain –
Go for a Walk every 20 minutes.
Well, that’s one of the most heard suggestions, and the most effective one too. Did you know, sitting for long makes your belly swell up? Set an alert on your smartphone or computer at twenty-minute intervals. As it triggers or sends you notification, take a walk around; go to the washroom; or refill your water bottle. These activities may seem negligible, but contribute in long term.
Don’t keep fatty, high-calorie snacks in your desk’s cabinet.
You should put snacks, candies, and other high calorie chews away from your desk if you want to stay fit and get rid of extra pounds. One great way to do so is – don’t even buy them.
Stock up your desk with fresh fruits and dry fruits, instead.
During the tsunami called cravings, fruits and dry fruits not only give you energy, but also help calm your temptations. Some of the options you have are: roasted chickpeas and nuts, grain crackers, energy bars (the ones made from natural and ingredients), apples and other fruits, yogurt, etc.
Pack home-cooked food for lunch.
Home-cooked food is always better, because you already know what ingredients have been used and how healthy and fresh your food is. When you dine out or get your meal from drive-thrus, you get countless calories, plus you don’t have any idea when this was cooked. To be on the safer and healthier side, you should prefer home-cooked food. In case it is not possible, find a vendor or take away joint that, you are sure about, supplies fresh, healthy and low-cal meals.
Say no to carbonated and artificially flavored drinks.
These beverages are high in calorie and sugar contents that aren’t a good choice for people wanting to lose weight. As an alternative, you can take naturally flavored drinks such as fresh juices and smoothies. Some other great beverages to try on a typical workday are –
• Lemon honey water
• Jalapeño and watermelon water
• Orange slices and vanilla bean
• Blackberries and sage
• Cucumber slices and lemongrass
• Blueberries, lemon, and mint
Have plenty of black tea, black coffee.
Black tea and black coffee help you burn weight. These hot beverages are very low in caffeine and calories. In addition to weight loss, other benefits that you get from black tea, green tea and black coffee are –
• Better oral health
• Improved heart rate
• Dose of antioxidants
• Prevention from cancer
• Stronger bones
• Decreased risk of diabetes and low blood pressure
• Stress relief
• Quick energy
• Healthy digestive system
• And, that magnetic aroma
Drink a lot of water.
For each cup of coffee or tea, have two glasses of water. Do make sure you gulp at least 2 liters or half a gallon water each day.
Exercise without letting anyone know.
There are some secret exercises that you can try while working on your desk. This way, no one, even a colleague sitting next to you, would know that you are exercising and burning calories effectively.
Belly Zipping – It is a simple but effective technique that gives you perfect abs if you try it in long term. Push your abs as you inhale and pull in as you exhale. You can do this exercise whenever you want, however, not right after eating. Allow at least an hour’s gap after eating.
Thigh Toning – Sit straight on your chair. Rest your legs on the floor. Pull your left leg vertically (as high as you can). Maintain this position for five to ten seconds. 15 rounds in a set. Repeat with your right leg.
Stronger Achilles Tendon – This exercise can be done anytime. Rest your feet on the floor while sitting on your chair. Apply pressure on your toe and lift your heels slowly. You can do this exercise in standing position as well. Even more, you can do it while taking a call, reading your emails, or making some strategies.
Shaping the butt – Stand straight. Lift and pull your left leg from behind. Hold for 5 to 10 seconds. Repeat with your right leg. 3 sets. 10 times each set.
There you have it. These are some of the best practices that promise to keep you fit, in-shape, and healthy even if you have a 9 to 5 desk job. The exercises suggested in this post will help you stay active while you work. You just need to make a few changes in your workplace lifestyle and you will see major changes happening in your health, weight and shape. You can try SlimmingStudios’ customized diet plan to accelerate the outcome of your efforts to lose weight.