Sedentary lifestyle: how not to get fat in the office

Sedentary lifestyle has firmly entered the life of each of us. Most people spend their working day in the office sitting at the computer, are in traffic jams for a long time, and when they come home in the evening they sit down on the sofa in front of the TV.

Lack of activity sooner or later adversely affects health. Constipation, diseases of the internal organs and varicose veins occur, as well as muscles atrophy and posture is disturbed.

But the most common consequence of an inactive lifestyle is the extra pounds that "decorate" the body. waist, stomach and buttocks. How to prevent this?

The editors of the online publication have collected some tips for you that will help you not to get fat in the office and be always healthy.

1. Why do we gain extra pounds with a sedentary lifestyle
2. How to eat right in the office
3. Physical activity: move more in the workplace
4. Proper arrangement of the workplace with a sedentary lifestyle

Why do we gain extra pounds with a sedentary lifestyle

Scientists have proven that office employees spend about 10 hours in a sitting position. And in combination with malnutrition, stress and lack of sleep, which is not uncommon for programmers, accountants and other office workers, a sedentary lifestyle leads to the appearance of extra pounds.

The fact is that during sedentary activity only the brain and hands work, and the rest of the body is inactive. This, according to experts, leads to an increase in blood sugar and cortisol levels – stress hormone.

At this moment, the brain receives a signal that the body is in an exhausted state and needs calories to increase the fat layer, which serves as an additional energy resource. Therefore, a person is drawn to frequent snacks at work. Often this is unhealthy and high-calorie food: fast food, cookies, sweets, cakes and other "sweets".

After the calories enter the body, they are spent only on nourishing the brain and internal organs: the lungs and the heart. And the rest of the calories remain “in reserve”, turning into fat on the abdomen, sides and buttocks.

A unhealthy weight makes a person feel unwell. He feels tired and depressed. He also has difficulty performing daily tasks. Below, we

will look at several effective ways that prevent weight gain and distribute energy in such a way that it is enough for both productive work and rest. How to eat right at the office

Office employees are known to constantly snack on cookies, chocolates, sweets, cakes or go to the nearest fast food establishment. And some office "plankton" and completely skip a full-fledged lunch break, replacing it with a cup of coffee and a bun, and then, after returning home, “pounce” for food.

In any of these cases, the consequence is the same – set of extra pounds. And to avoid this, it is necessary to pay special attention to your diet during a sedentary lifestyle.

The fact is that pizza, chips, hamburgers and other products are stuffed with harmful flavor enhancers, flavors, fats and simple carbohydrates, and there are practically no vitamins and minerals in them. Such food is poorly absorbed by the body and often is the cause of constipation. Also, avoid frequent tea drinking with cakes, cakes and other sweets, as they contain fast carbohydrates that instantly penetrate into the bloodstream and are stored in reserve.

Eating routine for office workers: Eat a hearty breakfast in the morning: oatmeal or other cereal, scrambled eggs, and whole grain bread. For a second breakfast, have an apple, banana, or yogurt. At lunchtime, eat pilaf with vegetable salad, steamed fish or chicken. Snack on a fruit salad for an afternoon snack, and limit yourself to light protein foods like chicken and vegetables or avocados for dinner.

If you have an office job, eat complex carbohydrates. They do not immediately penetrate into the blood, thereby maintaining efficiency and maintaining strength.

• cereals: oatmeal, buckwheat, wheat and so on;

• muesli;
• cereals.

Also, don't forget about the protein. It is needed to update the proteins of the immune system. But here you need to know the measure, because an excess of protein leads to the processes of decay in the intestines, since there is inactivity and weak peristalsis. One small chicken cutlet or piece of fish will be enough to feel full.

As for fats, give preference to vegetable fats. The best option –

olive oil in salads. And to avoid constipation, be sure to drink plenty of water and less tea and coffee, which strengthen the stool. By the way, you can replace water with freshly squeezed juices, diluted by half with water and without sugar.

Be sure to take your eyes away from the computer monitor when you eat. Only in this case, useful vitamins and minerals will be better absorbed by the body, and extra pounds will not be gained.

Physical activity: move more at workAny office job involves

. There is no escape from this. But you still need to move. Indeed, due to uneven physical activity, the muscles of the back and legs atrophy. But how to do it, if from morning to evening it holds back the chair and the computer monitor?

It's very simple: when you need advice from a colleague, get up and go to him, if you're thirsty, go to the table next to which there is a cooler, and if you need to print information, go to the printer. In other words, try to get up and move every 2 hours. And at lunch, take short walks in the fresh air.

Also, don't forget about physical activity after the end of the working day, in the morning before going to work and on weekends. Do morning exercises, run in the morning, do yoga, dance, fitness – in general, everything that will make your muscles and body work, and the extra calories – burn.

also often leads to a set of excess body fat. Many sedentary people slouch and stay in the same position for a long time. As a result, sooner or later back pain appears. Therefore, you need to pay special attention to your workplace.