If you have a sedentary job, it is often difficult to stay in shape because of the long hours spent at work. When you have a few pounds to lose, the office can work against you. The lack of physical activity coupled with a break room with vending machines and co-workers who like to bring in treats can sabotage your weight-loss efforts. However, there are activites that will actually help you drop a few pounds while at work.
Announce Your Intentions
Let your co-workers know you are trying to lose weight and that you would appreciate it if they didn't offer you treats during the day. Be tactful and express you appreciation for past goodies. To save time, you might send an office wide email rather than going person to person.
Pack a Low-Calorie Lunch
A low-calorie lunch and healthful snacks instead of going out or ordering in can help your weight loss. Some ideas for lunch include tuna or chicken salad with light mayonnaise on pita bread or whole-wheat flat bread. Take a piece of fresh fruit with you daily to give you a healthful pick-me-up in the afternoon. Take the candy dish off your desk and replace with a picture of you taken when you were at your ideal weight.
Office Workouts
Use your breaks for quick workouts. Step outside, or find an empty room if you don't have an office to yourself. When you have this time, do some jumping jacks, jog in place or dance for 10 minutes. Park at the end of the lot when you get to work so you will have a greater distance to walk. Bike to work if you office is close enough to home.
Extra Activity
Use every possible opportunity to get in some extra activity. Always choose the stairs instead of the elevator. Offer to do the mail run or other office errands for your boss and co-workers. Get in the habit of pacing when you are brainstorming ideas at work. Tap your feet briskly when you are stuck behind your desk to get in a little more movement.
Find a Diet Partner
Elicit a weight-loss buddy at your company. You can encourage each other with emails and notes, swap diet recipes and exercise together when possible. Keep each other informed about your challenges as well as your progress.
Start a Healthy Living Initiative
The workplace is the perfect place to start a healthy living program that includes weight-loss promotion. Talk to your boss about starting a club at work devoted to eating and living well. Invite nutritionists to speak to staff, create a newsletter and recruit a lunch break walking club. Taking these initiatives will help keep you motivated and keep the pounds falling off.
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