5 ways to avoid gaining weight at work

Love it or hate it, your job may be killing you. Especially, a nine-to-five desk job requires you to sit down during long working hours getting you glued to your computer screen.

Lack of exercise and chills related to poor blood circulation can often be associated with the nature of desk work. It’s not surprising that sedentary jobs or even lifestyles contribute intensely in gaining weight. So here are some tips that you need to incorporate in your working habits in order to shed those extra pounds.

1. Eat smart

Your body needs energy to get you through the day. Make sure you eat healthy snacks at regular intervals. Don’t skip lunch. If you are calorie conscious, bring a huge bowl homemade salad. Fibers will also keep your waistline intact. Your daily intake must include plenty of greens and fresh vegetables. You can also incorporate low-fat proteins like chickpeas, cottage cheese, baked tofu or grilled chicken to add some zing. If you have sweet tooth, you should particularly avoid candies while you are satisfying your appetite. Have fresh fruits, dried fruits or even chewing gum, instead. Don’t forget to brush after finishing each meal or chew a minty gum if you can’t do the former.  Your minty breath will remind you that you already ate and aren’t really hungry.

2. Drink plenty of water

Make sure a water bottle is always available on your desk and take sips throughout the day. Water is not only free of calories, but it also kills your appetite in a healthy way. As important as it is to stay hydrated at work, sodas and sugary drinks are a BIG NO. These caffeinated drinks might help you stay active at work but they really are full of empty calories in the form of sugar. A can of soda adds up around 143 calories. Consider coffee or tea (without or with less sugar) to combat your inactivity. Try other decaffeinated drinks, fresh fruit juice, and water with lemon squeezed in it.  Avoid having cold beverages as it cools you down. Your body starts retaining fluids and store away fat, making it easy to develop unwanted cellulite over time.

3. Walk around

Move around! Don’t just hit Facebook during your lunch break — use that hour to burn some extra calories. Just go for a walk. Scheduling time each day also gives your mind a mental break, alleviating stress that can cause you to reach for high-calorie treats. As we mentioned earlier, sitting all day can be deadly, you should really get moving throughout the day because soon as we stop moving, our cholesterol levels rise and our calorie-burning potential drops by a third. Take the stairs instead of the elevator to reach your office. You can also practice stepping up on the stairs to strengthen your calves. Simply walking around the office to take someone a print-out or ask a question contributes to your total daily activity; every little bit of movement counts, no matter how insignificant it seems.

4. Exercise on your chair

Fidgeting at your desk effortlessly torches calories. According to a study published in the American Journal of Clinical Nutrition, energy expenditure was 54% higher when study participants fidgeted compared with resting on their backs. Sitting motionless burned only 4% more calories than lying prone. Stretch at your desk. Sooth stiffness and boost energy instantly by doing a few exercises right at your desk. To start, give these four moves a shot: neck stretch, hip stretch, spine stretch, and side stretch. Raise your feet to the level that they are aligned with your knees. Hold for 3-5 seconds until slowly returning to original position, then alternate. Do this 5 times per foot and exercise slowly, imagining a stretch from your thighs to the tip of your toes.

5. Avoid crossing your legs

It’s a common reflex to cross your legs as soon as you sit down. But how does it help you gain weight is that as you cross your legs, puts stain your body as well as your pelvic area, causing poor circulation in your feet. You may be thinking that crossing your feet is okay as long as it is done with alteration. This may work for some people; but it is best that you avoid it. To keep from gaining weight, it’s essential that you develop measures against straining you pelvic area. By doing this, it enables you to improve your lower body circulation, helping you get rid of undesired swelling in your legs cause by edema.

Compiled By Alveena Abid 

Published in The Express Tribune, May 21^st, 2015.

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