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New FAT LOSS Diet for people with 9-5 Office Job. You may feel stuck in a jkbs, and aside from trips to the kitchen and typing, you joba Weight management for desk jobs get some proper exercise! But WWeight much Weight management for desk jobs mnagement can have fpr consequences. Herbal arthritis treatments, blood pressure, and heart disease mxnagement linked closely to Weight management for desk jobs jibs long periods, and office workers are reported to spend at least two-thirds of their working day sitting down. Even if you spend most of your days at a desk, you can still lose weight if you have a busy work schedule. Adults are recommended to drink 1. Hunger is easily mistaken for dehydration, which can affect the ability to concentrate and lead to overeating. Bring a reusable water bottle and keep it filled up, as keeping hydrated throughout the working day will decrease the desire to snack as much.Weight management for desk jobs -
The better you sleep, the more weight you can drop. Without a supportive environment or colleagues with similar health goals, it can be harder to stay motivated and committed to weight loss efforts. The mental strain of demanding work can lead to decreased motivation to exercise or cook healthy meals, favoring convenience options instead.
Balancing work responsibilities and personal commitments can leave little time for exercise or meal planning, making weight loss efforts challenging to sustain. One of the most critical aspects of weight loss is practicing mindful eating.
Pay close attention to portion sizes and opt for nutrient-dense, whole foods. Preparing a well-balanced lunch at home and avoiding frequent restaurant or takeout meals can help you control calories and make healthier choices.
Snacking is a common pitfall in office settings. Replace sugary and processed snacks with wholesome alternatives like fresh fruits, veggies with hummus, Greek yogurt, or a handful of nuts. Keep these snacks on hand to curb cravings and stay fueled throughout the day.
Drinking water not only helps maintain focus and productivity but also aids in weight loss. Sometimes, thirst can be mistaken for hunger, leading to unnecessary calorie consumption. Keep a water bottle at your desk and sip regularly to stay hydrated.
Combat the effects of prolonged sitting by taking short movement breaks. Set an alarm to remind yourself to stand, stretch, or take a brief walk around the office every hour.
These breaks can help improve circulation, boost metabolism, and prevent muscle stiffness. Incorporate subtle exercises that can be done discreetly at your desk.
Leg lifts, seated twists, and calf raises are simple movements that engage your muscles and contribute to calorie burning. If your office has a gym or nearby park, consider using your lunch break for a quick workout.
A brisk walk, jog, or even a short yoga session can elevate your heart rate and inject some physical activity into your day. If feasible, inquire about the possibility of using a standing desk.
Alternating between sitting and standing can help reduce the negative impact of extended sitting on your health. Navigating office social events and lunches with colleagues can be challenging when striving to lose weight. Here are some tips to stay on track:.
Before attending office gatherings, have a light, healthy snack to prevent overindulging in high-calorie treats. If you depend on intermittent fasting to lose weight, choose a friendly fasting plan that is able to balance time periods for eating and fasting.
Enjoy treats in moderation rather than completely avoiding them. Savor small portions and prioritize healthier options whenever possible. Politely decline treats or suggest healthier alternatives when appropriate.
Your colleagues might appreciate your dedication to a healthy lifestyle and even join in. Maintaining a positive mindset is vital when trying to lose weight in an office setting. Article Summary. Co-authored by Claudia Carberry, RD, MS Last Updated: September 26, References.
Part 1. Pack your lunches. Packing lunches is a great start to beat office weight gain. It's so easy to fall into the habit of getting takeout, cafeteria food or going to restaurants with friends. But many times those foods are much higher in calories and fat.
You can control those factors when you pack your own healthy meal. Always make sure to pack lunches that have lean protein and fruits or vegetables. The combination of these foods will keep you satisfied throughout your long work day. Make packing your lunches fun. Purchase a new lunch box and small tupperware for convenient packaging.
Quicken your morning routine and pack your lunch at night. Whether it's leftovers or a salad, if your lunch is packed at night and ready to go in the morning, you're more likely to bring it with you to work.
Healthy packed lunch options can include: spinach salad with grilled chicken, vegetables and vinaigrette dressing; two lettuce wraps with deli meat and sliced cheese and a small piece of fruit; whole wheat wrap with sliced vegetables, avocado and hummus with a small piece of fruit; or homemade chili with shredded cheese, diced onions and avocado.
Choose healthy restaurant options. Whether it's a company meeting or someone's birthday, you'll probably eat out a few times for lunch.
Try to stick to healthier options when you're eating out. Remember, restaurant food is generally higher in calories. If you do eat in a restaurant or cafeteria, look for smaller portions.
Do they offer half a sandwich with a salad or cup of soup? Look for the foods that are lower in calories, such as salads. Split an entree with a friend. This will automatically cut your portion in half and limit the calories you consume.
This is also a good idea if you're in the mood for something more indulgent. Ask your server to box up half your entree before it arrives. If it's out of sight, it'll be out of mind.
Research the restaurant and menu prior to arriving. This will help you determine what healthy options are available. Arriving prepared will help keep you from falling for the temptations of specials and help to keep you on track with your healthy eating plan.
Ditch large or carbohydrate-rich meals. Big meals, or ones that are high in carbohydrates like pasta or pizza, can make you feel tired, foggy and groggy — like a "food coma" — in the afternoon. This can trigger more snacking afterwards for a needed jolt of energy.
Avoid the afternoon slump by skipping these larger meals and sticking to your healthier packed lunch. Still feeling tired after lunch? Take a quick walk to wake you up!
This will revitalize your brain without the extra snack calories. Snack healthy. You will need a snack once in awhile, especially if you work long hours or there's more than four to five hours between any two of your meals.
If you can't rely on healthy vending machine choices, pack your own snacks. That way, you won't be tempted by sugary treats! Snacks should always contain protein and a fruit or vegetable. This power team gives you the needed energy and fuel to keep you going through your busy day.
Stick with pre-portioned snacks or give yourself a calorie limit like calories per snack. Healthy snack options include things like: carrots and hummus, a low-fat cheese stick and an apple, celery sticks with peanut butter or low-fat yogurt with fruit.
Skip the candy bowl. Candy bowls, vending machines and break rooms can be loaded with tempting sweets and other high calorie treats. Skip those options and stick to your packed lunch and snacks. Do not keep your own candy bowl or drawer in your office.
If it's hard to keep your hand out of your co-worker's candy jar, avoid walking by their desk or take a different route to your destination. Don't look into the vending machine. Even with the best intentions, sometimes even glancing at that candy bar might be too tempting to resist.
Don't tease yourself and stick to your plan. Stay hydrated. A minimum of eight glasses or 64 oz 2 liters of clear, sugar-free liquids like water, iced tea or no-calorie flavored waters will help you maintain a healthy diet and body.
Often, dehydration feels like hunger and tempts you to snack or eat more than you should. Monitor the volume of liquids you consume by purchasing a labeled water bottle. This will help you track and achieve your water goal throughout the day. Even mild dehydration has side effects.
Many times, dehydration can cause afternoon fatigue and grogginess. Stay away from sodas and sugary drinks. They're very tempting, and can help you stay awake while working, but they are full of empty calories in the form of sugar. If you still need the caffeine, consider coffee or tea with skim milk and limited sweetener.
Remove temptations from your desk. Spend some time going through your desk, cubby or locker and remove any treats or tempting foods you may have hidden away. Once all the candy, chips and crackers are gone, you can replace those items with healthier snacks.
Stock up your desk drawer or locker with healthy, shelf-stable snack foods. Low-calorie protein bars, sturdy fruits like apples or portion-controlled bags of nuts are good options to have on hand.
Make a list of healthy snacks you want to have for the week. Then, each weekend, you can shop and prepare your healthy snacks and bring your week's worth each Monday morning.
Be careful during office parties. Birthdays and holiday parties often present many opportunities to overindulge, especially if the treats are then left hanging out in the break room all day to tempt you!
If the party is a potluck, bring something healthy, like veggies and dip or a big salad. If it's not a potluck, be sure you have your own healthy snacks you can enjoy while socializing.
This may help you avoid the cake, cookies, and other high-calorie foods. Part 2. Move every 60 — 90 minutes. There are a variety of side effects associated with sitting too long — anything from weight gain and back problems to loss of muscle mass and softening of your bones.
Don't let yourself get caught too long at your desk without moving. Set a timer on your phone or computer to help remind you to move. Drink lots and lots of water. The more water you drink, the more often you'll be up using the restroom.
Give yourself a goal to get up and move at least five to eight times a day and keep track of your progress each week. Count your steps. Pedometers and fitness bands are a popular ways to monitor how much you step and move throughout the day.
Aiming for at least 10, steps or about five miles a day may help you lose or maintain your weight and help keep you in shape. For example, take the stairs instead of the elevator, park farther away, get up to deliver a message instead of emailing it or walk to a bathroom further away from your desk.
Download a free app on your phone, purchase an affordable pedometer or spring for a fitness watch or band for a fun way to track your daily steps. If you're not there yet, creep up on the ultimate goal by setting mini-goals over time.
For example, increase your steps by , , or 1, each day until you have met and surpassed the ultimate goal on an ongoing basis. Take an exercise break.
You don't need a gym or running shoes to put a little exercise in your day. Try chair exercises and other small exercises you can do comfortably at your desk. Spend 10 — 15 minutes on your lunch break doing doing these activities to help break the routine of sitting and limit the unhealthy effects of sitting so long.
There are many sites online that offer ideas for exercising in your chair. Schedule it so you remember! De-stress after a long meeting with a quick yoga routine.
It requires little to no equipment and you won't need to worry about getting too sweaty. Try standing as you type or send emails.
Standing is better for your posture and helps engage more muscle groups than sitting. Add light cardio to your day. Take a few minutes daily to increase your heart rate and raise your breathing to a faster pace.
Quick cardio moves can help burn calories through your day. In addition, these little sessions can help bring you out of an afternoon slump! Try taking a walking meeting with a co-worker instead of talking at a desk.
Take walks at lunchtime or before or after work. Get out and walk around the building, or the block. Get some natural sunlight if weather permits. If the weather is crummy, visit the nearest stairwell for a workout. Run in place at your desk or do a few knee raises or jumping jacks to get your heart rate up.
Perform strength training exercises. If you don't have time for a gym trip, add some simple weight lifting exercises to your week. Just two to three days a week is a good goal. Strength training helps build muscle, burn calories and keeps you fit!
Consider buying a small set of weights for bicep curls, lateral raises or shoulder presses. Or find office furniture to help do some isometric activities like wall push-ups, tricep dips from a stable chair or sitting leg raises. Change out your desk chair for a fitness stability ball to help strengthen core muscles.
Use loading time to keep fit. If you want to, exercise while waiting for things on the computer to load. Do a couple of squats, bicep curls, or stretches.
Purchase a treadmill or standing desk. This is a great option for more activity at work. You can either walk or stand as you do work! Set a goal for yourself each day. For example, walk 2, steps every hour or stand for one hour before sitting for 30 mins.
Ask your office manager or HR department if they'd split the cost with you since these desks can be a little expensive. Part 3. Find a support group.
No matter what health goal you have, having a support group in place is key for long-term success. Whether it's your spouse, family, friends or co-workers, a support group is made up of your "cheerleaders," who will motivate and encourage your progress.
If friends and family don't jump on your healthy weight loss bandwagon, think about finding an online support group or a local group to meet up with. Email new friends that share your long-term goals. You can even sign up for diet programs like Weight Watchers just to go to their weekly support group meetings.
You'll meet plenty of other dieters on the same mission. Create a club at work. You're probably not the only one in your office that's interested in getting healthier. Find some like-minded co-workers and make a club or group that's focused on weight loss.
They'll be a great support and can also help improve the overall office environment. If everyone is trying to eat healthier, there may be less sweet treats hanging around. Get competitive with your co-workers. See who can get the most steps or pack their lunches the most days in a row! A little friendly competition or a fun prize is always a good motivator.
Your new group can also be great way to get out of the office for a quick lunch break walk. Everyone needs a few minutes away from their desk! Take advantage of this and bring your group outside for a walk.
Swap healthy recipes and meal ideas with your group. Recipe ruts can lead you right back to old habits of eating out. Creating a recipe swap with your weight loss group can help keep things spiced up in the kitchen. Set up accountability measures.
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