Each week, you spend approximately a quarter of your existence at work. That’s a tremendous amount of seated time. Maintaining such a sedentary lifestyle is detrimental to your waistline. A recent study revealed that prolonged sitting, even with exercise, is associated with a 10 percent increased risk of premature mortality. Yeesh.
Fortunately, there are many things you can do at the office to reverse the effects of an office lifestyle while simultaneously losing weight. Follow these guidelines, and you could significantly trim your waistline while getting paid for it! And after you’ve adjusted your 9-to-5, make sure you’re not culpable of any of these 30 reasons why you’re gaining weight.
1. Power Up with Soda
It is tempting to consume a diet soda to combat the midday lull. But don’t do it! A study from the University of Texas Health Science Center found that adults who consumed diet soda had a 70 percent increase in waist circumference compared to those who did not consume soda. In addition, aspartame increases glucose levels to the point where it is converted into fat. You won’t believe what happens to your body if you stop drinking diet cola.
2. Guzzle H20
Are you genuinely famished, or are you simply thirsty? A study published in the journal Physiology & Behavior suggests that over 60 percent of the time, individuals respond inappropriately to thirst by eating instead of drinking. Even if you’re not thirsty, preloading your meals with calorie-free water can reduce your daily caloric intake by hundreds of calories. And if you find plain water dull, you can add virtually calorie-free fresh citrus to create a detox water that is both healthy and delicious. Additionally, that refreshing glass of water does more than hydrate the body. Metabolic rates increased by 30 percent after consuming 17 ounces of water. If you increase your daily water intake by 1.5 liters, you could expend an additional 17,400 calories per year!
3. Adapt Accordingly
We have compiled the following 20 weight loss tips for night shift workers. There is some advice there that does not apply to those of us with day employment. Tip number thirteen is particularly interesting!
4. Chewing Gum
Although chomping gum is one of the 35 Things That Cause Bloating, it can be beneficial. Chewing gum throughout the day provides more than just fresh breath. A 2009 study published in Physiology & Behavior discovered that gum chewers were more alert and experienced decreased anxiety, tension, and salivary cortisol — a stress hormone that increases fat cells, resulting in increased fat retention, particularly around the abdomen.
5. Take the Stairs
This is a no-brainer, but you may be astonished by the amount of weight you can lose by doing it. You need to deliver a file to the fifteenth floor, but your office is on the tenth. Taking the stairs instead of the elevator will cause you to expend twice as many calories as walking. According to the University of New Mexico Health Sciences Center, a 150-pound individual could shed approximately 6 pounds per year by merely ascending two flights of stairs daily. Increasing that to six would allow you to lose 18 pounds without ever visiting the gym.
6. Sit on a Stability Ball
By substituting a stability ball for your desk chair, you will strengthen your core and expend more calories. According to Jill Koegel, RD, a sports-certified registered dietitian, resting on one of these large sports balls during the workday can result in an additional 100 calories burned per day. If you work 300 days per year, this could result in an additional 30,000 calories or approximately 8.5 pounds!
7. Convert to a Standing Desk
Did you know that standing burns more calories than sitting? It is so! According to Koegel, standing consumes approximately 50 additional calories per hour than sitting. This can result in a weight loss of nearly 7 pounds per year while at work. In addition, standing has numerous advantages for core strength, posture, and even mental health: It has even been demonstrated to increase productivity. Bring on the advancement!
8. Swap Out Your Morning Coffee for Green Tea
Coffee may provide a caffeine surge in the morning, but green tea provides less jittery energy as well as numerous fat-burning properties. In accordance with a study published in the American Journal of Clinical Nutrition, teas, including green tea, contain catechins that promote lipid oxidation. In addition, Taiwanese researchers discovered that green tea drinkers had 20 percent less body obesity compared to those who did not consume it. We’ve made tea the centerpiece of our new 7-Day Flat-Belly Tea Cleanse because it’s so effective for weight loss and general health. More than 4 inches were removed from the waistlines of the panelists!
9. Bring Your Lunch —Every Day
Think you know how many calories are in that quick-service entrée you ate for lunch? Consider again: The average delivery meal ordered by adults contained an average of 836 calories, according to a 2013 BMJ study. Calorie estimates on menus are helpful, but the study revealed that adults underestimate the number of calories by approximately 175 per meal. That can accumulate to a significant quantity of weight per year.
10. Balance Your Salad
“Big salads” are a popular choice for lunch, but don’t fill up on a bunch of greens that will leave you famished again by 3 p.m. To be substantial, a salad must contain protein (chicken, eggs, deli meat) and fiber (beans, avocado). To optimize flavor, combine sweet (tomatoes, apples) with sharp (onion, olives) and savory (onion, olives) ingredients (meat, cheese). In addition, a salad requires crunch; nuts and fresh bell peppers are the best options. Consult these 20 Amazing Recipes for Mason Jar Salads for some easy-to-make, delicious ideas you can bring from home.
Spend a portion of your weekend preparing meals for the upcoming week. Choosing even a 500-calorie meal for lunch can save you more than 300 calories compared to the average grab-and-go meal, or 1,500 calories over the course of a five-day workweek. Working an average of 50 weeks per year reduces caloric intake by 75,000, or about 21.5 pounds per year.
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