If you think that you don’t get enough time to do the proper workout for your fitness, you are not the only one! There are many others like you. But it’s quite possible to take care of your health and shed off extra kilos – which you have put on – while working in your office. Here are some steps to avoid gaining weight while working a desk job, and perhaps lose weight you’ve already gained.
Drink responsibly:Â Give up sodas and sugary drinks. They’re very tempting, and can help you stay awake while working away, but they really don’t do anything for you and are full of empty calories in the form of sugar. If you still need the caffeine, consider coffee or tea (not too much of it and watch the sugar). Try decaffeinated drinks, occasional fruit juice, and water with lemon squeezed in it.
Drink lots of water:Â Drinking water is good for you, and it will keep your mind off soda, coffee or alcohol. You’ll also start going to the bathroom more often and you’ll burn off a few calories walking there.
Stay away from sweets:Â Yes, they’re tasty, but they don’t really satisfy hunger and you’ll only eat more and more. Instead of visiting the vending machine, bring snacks from home, such as baby carrots, cheese sticks, whole or sliced fresh fruit, small amounts of dried fruit, savoury crackers and even chewing gum.
Exercise on your chair:Â Do simple work outs while you are sitting on the chair. You might even consider a small set of weights. There are also gym programs for computers that warn you when it is time to take a break and offer you exercise options. Exercise while waiting for things on the computer to load. Get up and walk over to the other side of the office and back again or do some leg stretches.
Take the stairs instead of the elevator:Â Â This is a simple but effective exercise. At the base of the stairs, put your toes at the edge of the base step and lower your heels to the ground and then stretch up on the balls of your feet. Do this five times to give the calves a thorough workout. You can also practice stepping up onto a thick book, such as a phone book.
Take walks at lunchtime:Â Get out and walk around the building, or the block. Get some natural sunlight if weather permits. If the weather is crummy, visit the nearest stairwell for a workout. Having a workout partner can help.
Bring your lunch from home:Â Restaurant meals often include large portions and high-calorie choices. You can eat better and at less expense if you bring your own.