Office weight gain is an almost-common occurrence, with about 45 percent of women gaining weight in the first three months of starting a desk job, according to She Knows. While sitting at a desk often means a lack of exercise and the tendency to snack, it is possible to make a conscious effort to lose weight through diet and exercise strategies.
Why Desk Jobs Cause Weight Gain
Inactivity leads to a rise in the levels of blood sugar and the hormone cortisol, which triggers hunger cravings, according to She Knows. This can lead to overeating, where the liver is unable to burn the required fat for energy, resulting in weight gain. Dr. Angela Brennan, associate director of the Laborers' Health and Safety Fund of North America, says the two main reasons for weight gain are poor diet and inactivity. If you consume more calories than you burn through activity, you gain weight.
Eat Breakfast
To ensure a correct and healthy weight, it's important to adopt a the right lifestyle. This includes eating a balanced breakfast each day, which, according to Food Navigator, most Americans miss due to busy schedules. A healthy breakfast can provide you with the energy you need to get through the first half of the day, and it will help stop hunger pangs that can lead to consumption of junk food.
Exercise At Your Desk
Deskercises are special exercises created especially for desk-bound individuals. If done correctly and regularly, they can raise mobility levels, ease cramped muscles and contribute to weight loss. While there are a variety of stretching exercises, some are specially targeted to weight loss. Side stretches help tone the waist and keep the spine aligned. Raise your arms over your head and lean gently to each side, as far as you can go. Make sure your chair is stable before you begin. Do this a few times throughout the day. Butt squeezes can be done while sitting, standing or walking, making them a suitable desk and office exercise. Squeeze and release your buttocks muscles several times. Keep your legs toned by doing leg lifts. Straighten your knees and lift your legs out in front of you. Hold for a count of three and lower them slowly. Seated crunches will tighten your abs. Place your feet firmly on the floor and sit up straight. Rest your hands in your lap for balance and stability. Take a deep breath through your nose, while crunching your upper and lower abs. Breathe out and relax. Repeat this exercise several times.
Eat Healthy Snacks and Lunches
Exercise should be combined with diet strategy. According to She Knows, diet changes can prevent fat-storing blood-sugar spikes and can increase the body's metabolism. These include snacking on nuts and seeds, cold cuts and fresh vegetables, all of which provide you with energy-releasing healthy fat and protein. Oolong tea helps balance blood sugar and cortisol levels, and drinking 1 to 3 cups per day is recommended. Incorporate whole wheat into your lunches and snacks, such as pita wraps with chicken for protein, or fresh fruit with whole-wheat crackers on the side. If you dine out for lunch, order no-fat or low-fat dishes, and stick to smaller kid-size portions.
Incorporate More Physical Activity Into Your Day
Consider joining a gym, getting in an early-morning run, or walking or bicycling to your destination. Get friends and family members to join you. Exercising with a partner has advantages, including motivation and the presence of someone to comment on your techniques.
Precautions
As with all diet and exercise plans, always get the go-ahead from a doctor and stay within your limit. Do not try and lose too much weight in too short a time. Calories Per Hour suggests that focusing on quick weight-loss techniques can lead to unhealthy eating and short-term success. Instead, the trick is to use proven techniques such as controlling portion size, drinking plenty of water, eating fresh fruit, vegetables and whole grains, and exercising daily.
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