Workplace weight gain is a common problem in today’s society. Millions of people spend the day sitting down and have little or no time left for exercise. Studies have found that prolonged sitting increases the risk of cardiovascular problems, poor circulation, stroke, obesity, osteoporosis and other health conditions. It’s easy to gain weight and get out of shape when you work at a computer all day long. Here are some tips to help you stay fit and healthy despite having a sedentary job:
Bring Your Own Lunch
One of the best ways to avoid weight gain is to plan your meals. Bring your own lunch at work instead of buying all sorts of goodies and office treats. Your meal can include lean protein, such as chicken, turkey, or fish, and veggies. Add spinach, kale, lettuce, boiled egg whites, olives, lemon juice, and herbs. Avoid starches and grains because they’re high in calories. Pack your lunch the night before to make sure you have everything at hand.
Snack Smart
Forget about cookies, graham crackers, and energy bars. These snacks pack a ton of sugar and cause insulin spikes followed by crashes. Choose healthy snacks, such as trail mixes, walnuts, almonds, fresh fruits, cottage cheese, veggies, Greek yogurt, and celery sticks. Try not to exceed 200 calories per snack. Always opt for high-protein treats that keep you full and boost your metabolism. As a rule of thumb, don’t buy anything that comes out of a vending machine.
Make Healthy Choices When Eating Out
Business meetings and office parties are not an excuse to binge on food. Whether you go to a pub, a restaurant, or a fast food joint, there’s generally a healthy option on the menu. Grilled chicken breast, grilled fish, tuna salad, soup, and fruit-based desserts are a “safe” choice. Just make sure you avoid salad dressings, soft drinks, fried meats, creamy puddings, sausages, and other high calorie foods.
