In this age of convenience, the necessity of being fit and healthy is declining rapidly. The foundations of living a healthy life, such as access to healthy foods and time to exercise, have become luxuries. Unhealthy eating habits, sedentary behaviors, and subsequent health issues, however, are on the rise.
Nowadays, people gain unwanted weight and become obese due to readily available junk foods and lack of physical activity, leading to many health problems later in life. If you work at your desk all day, you might be even more prone to such issues.
Research showed that being overweight or obese can cause heart disease, diabetes, cancer, and even premature death.
Therefore, you must stay fit and healthy and avoid becoming overweight.
Losing weight in a corporate environment
Losing weight is not easy, especially if you are a corporate employee. Many factors can increase your weight while at work such as -
- Stress due to work
- Eating unhealthy foods or eating too much
- Sitting many hours a day
- Lack of motivation and time for exercise
You can gain unwanted weight at work quickly; however, to lose it, you will need knowledge, effort, dedication, and discipline. The health benefits of maintaining a healthy weight and being fit are certainly worth the extra effort.
Useful weight loss tips for corporate employees
By making small changes in your daily routine, you can quickly lose weight and not worry about the health effects of being overweight. By achieving weight loss, you will be able to be more confident, happier, and satisfied in your life.
To aid you in your weight loss journey at work, I have provided 11 tips that are highly useful and effective. You can use these tips for your entire life to stay healthy and fit at work.
So, let's dive straight into these 11 tips that will help teach you how to lose weight at work and avoid weight gain.
1. Don't skip your breakfast
Many people skip their breakfast in the morning to make it to work on time. Skipping breakfast is never a good thing as a healthy breakfast provides much-required nutrients after a long sleep.
Always make sure to eat a nutritious breakfast in the morning before going to work. Doing so will keep you satiated and prevent you from over-indulging in unhealthy foods.
Check out these delicious and healthy breakfast ideas for work.
2. Snack on healthy foods
If you feel hungry during work hours, you might be tempted to eat in larger quantities or eat fast food, which can increase your weight. To prevent such overeating and weight gain, keep healthy snacks in your desk drawer and munch on them whenever hunger strikes.
Snacks like nuts and fruits are super nutritious and delicious at the same time. They can also keep you energized throughout your day at work.
Need help with choosing which snacks to eat? Check out this list.
3. Eat a healthy lunch as well
Make sure that your lunch at work is a healthy one. You can cook and bring your lunch to work. This way, you will be able to use the most nutritious ingredients to keep your health and weight in check.
If that's not possible, instead of ordering junk food from fast food vendors, opt for healthier options such as salads, whole wheat pasta, etc.
Here are some awesome and nutritious lunch ideas for work.
4. Count your calories
If you are serious about losing weight, you should already be tracking your calories throughout your day. Tracking calories is a sure-shot way of knowing what to eat and how much to eat to maintain healthy body weight.
There are numerous apps available that let you track your calorie intake easily. Vantage Fit, also lets you do the same with ease and convenience. You can track your meals, get all the nutritional info of the foods you eat, and much more with Vantage Fit.
5. Resist temptation and over-indulgence
Losing weight at work is not that easy, especially due to the culinary temptations one has to encounter daily in the workplace.
For example, your co-workers might tempt you with delicious but unhealthy foods during lunch.
Or, a co-worker might invite you to have a few drinks after work.
While it's not wrong to have a drink or accompany your co-workers during lunch, over-indulging on tempting foods and beverages can pile up the calories and lead to unwanted weight gain.
6. Increase your protein intake
Make sure that you eat enough protein throughout the day. Protein reduces hunger levels and helps you stay full for more extended periods of time.
Also, high protein intake can boost your metabolism and help you burn more calories to lose weight.
You can make sure that you are eating enough protein by adding protein-rich ingredients such as nuts and eggs to your meals.
7. Avoid the vending machine
Avoid using the vending machine to satisfy hunger and thirst cravings at work. Instead, opt for healthy snacks, as mentioned above.
Popular vending machine items like diet soda and potato chips are very unhealthy and loaded with sugar and sodium. Eating such foods can cause high blood sugar, high blood pressure, and obesity.
8. Drink plenty of water
Besides helping our bodies function properly and get rid of waste, drinking sufficient water can aid in weight loss. Drinking water helps boost metabolism and helps keep hunger at bay. Also, drinking plenty of water can help decrease water retention and reduce water weight.
To ensure adequate hydration at work, always keep a water bottle at your desk and drink a little every half hour or so.
9. Walk more often
Instead of sitting the entire day at work, get up and walk whenever you can. Walking burns more calories than sitting, and it can be a fantastic way to stay active during work hours. It also improves blood circulation and can help boost your mood at work.
You can walk during phone conversations or meetings. You can also take a short walk break to rejuvenate your mind and body.
10. Ditch the elevator and use the stairs
Elevators are one example of how convenient and effortless our lives have become. They allow us to climb multiple stories of a building at just the click of a button.
If your office has an elevator, avoid using it and use the stairs instead. Stair climbing is a great way to burn a lot of calories and lose weight at work. It also helps to nullify the effects of prolonged sitting and a sedentary lifestyle.
11. Exercise at your desk
Physical exercise is essential to maintain a healthy weight and be fit. However, working a 9 to 5 desk job, and finding time to go to the gym may not be possible.
So, why not work out at the office itself? Even 30 minutes of regular exercise can significantly aid your weight loss goals. Try these excellent exercises that you can do at your desk to stay fit and healthy.
Make use of these tips to accelerate your weight loss journey at work. If you feel like I missed out on something, do let me know in the comments below.