Everyone knows the situation: you get an office job in a friendly team, you get used to starting the working day with a cup of coffee (always accompanied by sweets) with colleagues and having a snack for the company during the day. And from the activity – movement from a stop / car to the office building and back. What is the result? Already in six months or a year of such work, the extra five kilograms (at least!) Will run up completely unnoticed by you. But noticeable to others and your wardrobe.
However, everything can be different even with "sitting" work. How not to gain weight with a sedentary lifestyle and office work – read the article estet-portal.com.
How not to gain weight if you have a sedentary lifestyle
Unbelievable, but true: even in office life there are rules that allow you not to turn into a donut (the kind we like to eat with colleagues out of habit with coffee or tea) and not lose the taste for an active lifestyle (even if a comfortable car takes you to work and home).
American scientists conducted a sociological study, dividing obese people by specialty. In the United States, the leaders in gaining excess weight at work were government employees, public service workers, and (this is an unexpected twist) media workers. Among civil servants, in turn, the police, prison guards and healthcare workers were in the lead. Pretty unexpected, right?
Unfortunately, no one has conducted such experiments at our latitudes, so, alas, such statistics cannot be found. However, we all remember the colorful aunts from the Soviet ZhEKs, who clearly did not look like fans of an active lifestyle. If you don't want to be like them, follow our advice.
Basic laws of a healthy life and a good figure of a sedentary office worker
- Breakfast should be at home and not in a hurry.
Many sin because they do not have time / do not want to have breakfast at home, but live in the office with coffee and cookies. And this is the right way not only to excess weight, but also to problems with the digestive tract.
Breakfast should be at home – thoroughly, leisurely and with pleasure (as with any other meal). For the sake of preparing a healthy and nutritious breakfast, it is quite possible to get up 15 minutes earlier. But then you will not want to seize office coffee with harmful sweets because of the brutal feeling of hunger. And if you have no appetite in the morning, try going to bed hungry a couple of times in the evening – and in the morning the appetite will quickly wake up.
- It's worth using every opportunity to move.
Always keep in mind the catchphrase: movement – this is life.
As soon as you have a free 10-minute (or you just need to unload an overstrained brain), go not to the smoking room or to the coffee machine, but to the street. And not just to get some air, but to walk at least a few hundred meters around the area.
If you just don't have free time at work, get up 40 minutes earlier in the morning for a run. In the end, you can simply refuse to use the elevator in favor of the stairs (to any floor!), And transport at any convenient opportunity – for a brisk walk. Correctly say: who wants – he is looking for opportunities. Look for them and you.
And during the lunch break, you can set aside 10-15 minutes and do several exercises, even without moving far from the workplace.
Exercise options you can do in the office:
- Push-ups from the table and from the chair (for triceps).
- Squats (including against a wall with the body held in this position with a straight back for 30 seconds).
- Pulling the knees to the chest, sitting on a chair with a straight back (on the press).
- Simple muscle stretching exercises (tilts and backbends, put your hands behind your back, pull your heel one by one to the buttock).
- To speed up your metabolism, just drink plenty of clean water.
A banal rule that many people forget about. But if you drink your water norm per day, then you will want to eat less, and your metabolism will accelerate naturally. Everything ingenious is simple! Calculating your individual daily allowance is easy – 30 ml for every kilogram of weight. However, we are talking exclusively about clean water (tea, coffee, juices, compotes are not taken into account, moreover – for each cup of coffee you need to drink an extra glass of water, since caffeine dehydrates the cells of the body).
- Just get enough sleep.
The most difficult rule for a modern person. But it's worth the effort.
The connection between sleep and nutrition is more serious and deep than it might seem at first glance. Scientists from different countries have long proved that people who do not sleep enough have an increased appetite – that is, they eat a lot of extra food in a day.
So things can wait until the morning of the next day, but my favorite pillow – no!
- Eat regularly.
The healthy eating regimen is always the same: eat often (every 2-3 hours) and in small portions, refuse junk food, try to eat at the same time.
The optimal dietary option is three main meals (breakfast, lunch and dinner) and two intermediate snacks (but not snacks!).
What can replace cookies, cakes and snacks?
Healthy Snack Options:
- berries and fruits – apples, citrus fruits, seasonal fruits are better (but not in kilograms, since these are also carbohydrates and natural sugar);
- dried fruits (the lowest calorie ones are dried apricots, prunes, homemade ("grandmother's") drying from apples, pears, plums, apricots);
- unsweetened natural yogurt or kefir;
- hard-boiled egg;
- vegetables (cucumbers, celery stalks, baby carrots in packages are very convenient);
- a mixture of nuts (but not more than 30 g per day, as nuts are very high in calories).
All the reasons not to lead a healthy lifestyle allegedly due to lack of time – these are just excuses. Find an honest excuse to break the vicious circle – and very soon healthy habits will become your second self, and colleagues inspired by your example will thank you and join in too.
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