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Sedentary work, skipping meals, and impulsive eating when there is free time often lead to weight gain. How to make office meals healthy and proper?
How does a busy person usually eat? There is often no time or desire for a full breakfast, at most – a cup of coffee with a sandwich is not the best start to the day. Then, during the day, sandwiches or fast food, candy or biscuits again. In the evening for dinner – a huge portion of the missing carbohydrates and fats, as compensation for the whole hungry day. And we still wonder where the pressure surges, headaches, tiredness after sleep and extra centimeters at the waist come from …
But if you radically change the rhythm of the diet of the working day, you can achieve positive results. The main thing is to develop a strategy for yourself and stick to it.
1. Start your day with a full breakfast
Breakfast at home can be useful, hearty and healthy, even if you are pressed for time. In extreme cases, you will have to sacrifice 30 minutes of your sleep and start getting up earlier if you have not been able to prepare the ingredients in the evening. A good breakfast is oatmeal or muesli with nuts, fruits, seeds and berries. Or fermented milk products – casseroles, cheese cakes, or the right sandwich with cheese, meat and whole grain bread. Such a breakfast will provide the necessary energy, increase efficiency and improve brain function.
Do not be afraid to use greens and vegetables, eggs – something that is prepared quickly and with a minimum of fat. Eat breakfast slowly and thoughtfully so that all the necessary nutrients are absorbed to the maximum.
2. Take time for a balanced meal
A smart lunch will give you strength for the rest of the day and relieve you of overeating at night. By one o’clock in the afternoon, our strength – both physical and mental – ends, and in order to hold out until the evening, you need to properly charge your body.
In many offices there is a refrigerator, once every 2-3 days, replenish stocks for yourself – yoghurts, vegetables, fruits, juices. Bring a container of side dishes and meat with you. Reheating the “right” food in the microwave will not be difficult and will not take much time, and a hot balanced lunch will saturate your body well and will not give extra pounds a chance to stay in shape.
3. There is – just not in the workplace
Don’t eat at your desk, distracted by your monitor or paper. Find a spot in your kitchen or office window sill and slowly savor every bite. This will give you a chance at the same time to take a break from endless tasks, distract yourself and reboot your brain.
4. Have the right snack
It is imperative to have a snack – this will help the body to relax and not accumulate weight until the next intake, slowing down the metabolism. The main thing is that snacks are healthy. Leave sweets, cookies and chips to your colleagues, and prepare yourself dried fruits, nuts, muesli, yoghurts, cheese, dark chocolate. Drink plenty of fluids – water, herbal teas, juices.
Be healthy!