Losing weight is an uphill battle, especially when you have a desk job. A 2018 study published in the Journal PLoS One[1] said that individuals who are on-the-job standing or those who are field workers tend to lose weight fast as compared to those who are in a sitting job. Given that most of us have desk jobs, it becomes imperative to come up with tips and tricks that can go well with our lifestyle and aid in weight loss. As we know we cannot change our jobs, but we can definitely indulge in a healthy lifestyle in order to lose those extra kilos and maintain our weight. So here we list a few of the simple tips that can not only help you to lose weight but also help you to get on track of a healthy and active lifestyle.
7 Easy Ways To Lose Weight At Your Workplace
For how long have you been sitting on your desk?
When was the last time you go up from your chair?
Do you even leave your desk during lunch hours?
These are some of the reasons why we end up putting a lot of weight. Sitting in front of a computer and then driving all the way home, we hardly spend time in walking and exercising. So to break the monotony of your daily routine and help you get up from your place quite often than not, here are a few tips you must follow. Remember, these are simple tips which might not show quick results but show a difference only when done consistently. Get started with these seven helpful weight-loss tips that you can follow at your workplace:
Opt for walk-and-talk meetings
Most of us prefer to book a meeting room and have a one-on-one conversation with a team member or a colleague. But if you are planning to lose weight and want to break your hours of sitting, then instead of sitting on a seat and having a conversation, walk with your colleague. With this, you’ll be able to digest your recent meals and can also burn some calories. If you are talking on the phone, then instead of sitting, walk as you talk. You can book a room or stroll through your office open spaces as you talk. You can even take the stairs as you do so to burn more calories. This can act as a simple workout and help you stay active throughout the day.
Eat a healthy breakfast
Breakfast is considered the most important meal of the day, as that is when you can have a good amount of calories to stay active throughout the day. Even if you are getting late for office, never skip your breakfast. Also, eat a healthy and stomach-filling breakfast instead of eating chips on your way to office or just drinking a glass of milk. Moreover, a healthy breakfast can not only fill you up but also prevent you from hunger pangs and snacking on unhealthy food. Always remember, your diet plays a key role in maintaining your weight under control.
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Cut back on unhealthy munching
Sitting and working, working, and working eventually makes you munch those fried chips, chocolates, biscuits and pakoras. Avoid making it a habit to snack as you read a mail or type on your laptop. If you feel like eating something, eat fruits or vegetables. You can pack tomatoes, cucumber, carrots and beet to munch in the evening. If you are a tea person, then enjoy you tea-break by having a cup of green tea as it boosts your metabolism and helps you to lose weight.
Find fitness buddies and a gym near your office
Want to hit the gym, but lack motivation? Find a fitness buddy. If your friend works close by, then leaving at the same time and hitting a gym can be fun and rewarding at the same time. You can even go for a brisk walk with your colleague after lunch time. If not your friends or colleagues, then get a family member to workout with you or go for a morning or evening walk. If you have a gym near your workplace, then enrol to get your daily dose of physical activity after your office hours.
Keep yourself hydrated all the time
Do you know that water helps in losing weight? Drinking enough water throws away all the toxins from your body and also helps in losing fat. It is advisable to drink 4L to 5L of water in a day. Most of us know the benefits of drinking water but fail to meet the requirement. If you are one who face such an issue, then put an alarm on your phone. It may not only remind you to have a glass full of water after every 1 hour or two but also help you to get up from your chair to fill your water bottle.
Pay attention to your posture
Try to sit in a straight posture as much as you can. Tucking in your stomach and sitting with a straight back also helps in keeping your body tight and avoids making it look heavy. The right posture can help you to maintain a perfect shape.
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Squeeze in a few mini workouts
Walk for 10 odd minutes after you have your lunch, or get off your seat after every 1 to 2 hours and climb up the stairs. This will significantly help you in staying active throughout the day both mentally and physically, and will also avoid eye stress you get after looking at your screen for hours. You can even sit in yoga asanas and do stretches every time you visit washroom to ease the muscles which over time can help you in staying active and lose weight.
(The article is reviewed by Dr. Swati Mishra, Medical Editor)
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References:
1. Danquah IH, Pedersen ESL, Petersen CB. Estimated impact of replacing sitting with standing at work on indicators of body composition: Cross-sectional and longitudinal findings using isotemporal substitution analysis on data from the Take a Stand! study. PLoS One. 2018 Jun 13;13(6):e0198000.