Dreaming about a gym or at least home fitness is good and right. What if your employment does not allow you to devote a lot of time to physical activity, and your work is mostly sedentary? How can you help yourself not to gain weight?
The insidiousness of the relationship between sedentary work and excess weight in low energy expenditure, and at this time the consumption of daily calories in the same place. And where there is a surplus of calories, there is always an increase in the kilogram.
In addition, the brain, responding to constant sitting, thinks that the body is tired and makes you feel hungry more often.
Of course, all this information is not a reason to urgently quit a good job, in which you are of great benefit, but leaving everything to chance is not an option either. You just need to build a strategy and follow the outlined plan – not to gain excess weight while inactive.
The five rules of an office worker:
1. Sit upright! Scientists argue that correct posture does not allow you to gain weight rapidly and does not pinch internal organs, deforming and shifting them out of place. That is, a healthy stomach, its proper functioning is half the battle. Your chin should be parallel to the table, your back should be straight, your spine should be straightened, your legs should be kept together and straight in front of you, without throwing one over the other. There are special chairs or booster cushions in which to sit incorrectly will not work – you must get one for yourself.
2. Follow the office worker’s diet. The diet on such a diet is different from the usual one. Your breakfast should occupy 25 percent of the total diet, lunch – 25, an afternoon snack should be as much as 15 percent full, and dinner again 25.
3. Don’t give up sweets. Your brain needs a recharge, but controlled and with the right foods. Buy dried fruits, nuts, dark chocolate. Not all together and not in kilograms. Buy exactly as much as you can eat so you won’t be tempted to consume more.
4. Take vitamins. They will help you avoid stress and panic – friends of impulsive overeating.
5. Take exercise breaks. This is not the kind of physical activity that a fitness room will provide you, but small doses can achieve great success. Walk up the stairs, hike at lunchtime, warm up and stretch.
And, of course, you should not completely exclude physical activity. Without them, avoiding weight gain in sedentary work is unlikely to be possible, especially for those who have a hereditary tendency to be overweight.