Nowadays, rates of obesity are at their highest peak! And it does not come as a surprise considering the fact that greasy and unhealthy foods are all around us. But did you know that aside from unhealthy foods, there is one more thing that increases our risk of being obese? That is no other than leading a sedentary lifestyle.
This lifestyle is a type of lifestyle with little to no physical activity, and it is most common for people who have a desk job because these people spend 8-12 hours of every day sitting down, typing away on the computer, signing and filing documents, talking on the phone and many other clerical tasks.
Whether you would want to admit it or not, there is no denying the fact that your 9-5 job is killing you (literally!). Because of that, it is a must that you have an office diet plan, and we can help you with that.
1. Why Weight Loss is Important
These days, many people invest great effort and money to lose weight. Most people think it is because of vanity but weight loss is more than just for aesthetic purposes.
It is a must that we learn to manage our weight because too much weight can be dangerous to our health. When you are overweight, you are at risk of various health conditions like diabetes, cardiovascular problems, and various types of cancer. So if you want to avoid having all these diseases and lead a healthy life, it is best that you plan for weight loss or management.
2. The Struggle Of Losing Weight When You Have a Desk Job
But how can you lose weight when you have a desk job? When you are full-time at the office, you will be too busy to think about working out or eating a healthy diet. Your busy schedule will require you to sit in front of your desk all day long, and that can’t be good for your health, right?
Losing weight when you have a desk job seems impossible but if you really want to lead a healthier lifestyle, you need to exert extra effort in finding ways to lose weight, and you have to be intentional about it-you need to have an office diet plan, and this plan does not just include diet, it should include exercise as well!
3. How Can You Burn Calories Just By Sitting All Day? The Simple Ways!
Sadly though, there is no best sitting position to burn calories, but you can, however, do some simple things to lose weight even if you will be sitting all day. Here are some of them:
When you are sitting, do not just sit still-move! It does not have to be big movements-just simply tap your feet, wiggle your body, move your fingers, tap the pen on your desk. These may seem like simple steps, but studies have shown that these simple moves can help you lose as much as 300 calories per day.
Keep Temperature a Bit Lower
When you do this, your body will exert more energy trying to stay warm. The more energy it uses up, the more calories are burned.
Practice proper posture
This may seem unrelated, but when you keep your back straight while sitting, you will feel confident, and your mood will be boosted which will result in the decrease of the fat-storing stress hormone called cortisol.
4. The Desk Job Exercises You Can Do At Work
You can also take weight loss to a whole new level by doing a few desk job exercises from time to time. Here are some of them:
During your breaktime, put on your headphones then get your groove on. You do not have to be a skilled dancer just simply dance to the beat! It can be as simple as bobbing your head to the music and shrugging your shoulders.
Work your core
You can do this by tightening your ab muscles (the way you would when someone is tickling you). And hold it for 10 seconds. Do 10 reps of this every day.
Tone your legs
Here’s one of the best leg exercises you can do at work: Straighten your legs in front of you until they are parallel to the ground. Tighten the muscles in your thigh area and hold it for 10 seconds. Bring it back down. Do this for 10 reps a day.
Loosen Up Your Shoulders
You can do this by rolling your shoulders forward then rolling it backward. Do this 10 times.
5. The Perfect Diet Plan For The Office
And of course, no weight loss regimen will not be complete without a diet plan. When creating a desk job diet plan, it is recommended that you incorporate foods that can help you slim down by boosting your metabolism even if you are just sitting in the office all day. Here are some of them:
These are not considered superfood for nothing! This fruit contains anthocyanin that can decrease inflammation in the body.
When you feel sleepy during the day, and you are tempted to drink soda or coffee, opt for green tea instead. In addition to boosting your metabolism, this can also counteract sitting-induced inflammation.
This type of nut contains healthy fats that can increase your body’s metabolism.
Chia seeds contain a high amount of fiber, healthy omega 3 fatty acids, and protein. All these substances work together to help you lose weight.
Apple Cider Vinegar
This is a well-known metabolism booster. You can take it by mixing it with lemon juice and honey. Add a pinch of cinnamon and cayenne to make it more effective. This will stimulate your stomach to produce more hydrochloric acid which will allow you to digest food better.
You don’t have to settle with leading a sedentary lifestyle just because you spend your whole day at the office! With the weight loss tips, diet plan and exercises that we have mentioned above, you can lose weight no matter how busy you are at the office
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