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Optimal weight loss during sedentary work. Diet for sedentary workers: nutritional principles and sample menu Sedentary lifestyle how to lose weight for office workers

Features of nutrition during sedentary work

Faced with the problem of how to lose weight with a sedentary lifestyle, first of all, you should pay attention to controlling the calorie content of the food you eat. It is better to reduce the number of calories not due to portion size, but by choosing less calorie foods. So you will not feel like you are not eating enough and the number of calories will be under control. For example, sandwiches can be replaced with vegetables or fruits, and instead of sweets, eat dried fruits or yogurt.

Diet principles for sedentary work:

  • do not skip breakfast (in the morning you need to eat in such a way as to provide the body with energy for the next three hours. Products should contain slow carbohydrates and fiber, for example, buckwheat, oatmeal in water with vegetables;
  • avoid fast foods and fast food establishments (their menu mainly contains high-calorie foods with harmful flavors);
  • have dinner no later than three hours before bedtime (food should be light, for example, boiled lean meat with fresh vegetables);
  • between main meals should be healthy snacks;
  • in the morning, 30 minutes before breakfast, drink a glass of water;
  • drink 1.5-2 liters of water during the day;
  • you can supplement the use of liquids with unsweetened natural juices, green or herbal tea, kefir;
  • when you are not working, you should not be equal to others and eat every time for the company;
  • do not abuse buns, cookies, chips, crackers, coffee with cream, cappuccino and other high-calorie foods that are so popular at work;
  • eat often, but in small portions, the interval between meals should not be more than two hours.

A diet for a sedentary lifestyle is not complete without snacks, which should consist of healthy foods. It can be:

  • fruits (apples, grapes, peaches, plums, apricots, oranges, pears);
  • seasonal berries;
  • vegetables (carrots, tomatoes, cucumbers, celery stalks);
  • dried fruits;
  • yogurt;
  • kefir;
  • curd.

Physical activity for sedentary workers


To lose weight, a diet for sedentary employees should be combined with physical activity. With a sedentary lifestyle, it is much more difficult to find a slim figure. Exercising for at least half an hour a day will significantly speed up the process of losing weight. But often at work you just don’t have time to visit the gym regularly. If you wish, without being a lazy person, you can always find movement options:

  • do morning exercises before work (at least a few exercises for different muscle groups);
  • give up transport and walk more often (an exception is a bicycle, trips on which will help you lose weight, give tone and a beautiful shape to your muscles);
  • replace the elevator with walking up the stairs;
  • during the lunch break, try to go outside and walk in the fresh air;
  • Get up and walk around the office from time to time.

There are also special exercises for those who sit at their desks. For example, alternately strain the muscles and hold them in this state for a while. Thus, you can even download the press. So, when a woman who wants to lose weight was sitting at her desk, she could tense her abdominal muscles during inhalation and relax them during exhalation. It is also useful to periodically raise straight or bent legs at the knees.

Sample menu for the day


For weight loss, it is better to plan the menu in advance for several days, including planning what you will take with you to work as a snack. In this way, it will be easier for you to control your diet so as not to break down and start eating junk food that is at hand from hunger.

To lose weight at a sedentary job, you can make the following menu for the day:

  • breakfast: scrambled eggs, vegetable salad with cucumbers and herbs, a slice of grain bread;
  • first snack: an apple, a handful of nuts;
  • lunch: green salad with cheese, baked potatoes;
  • second snack: yogurt;
  • dinner: stewed vegetables, lean beef.

If before going to bed you feel that you really want to eat, then you can drink a glass of kefir. A sedentary lifestyle greatly complicates the process of losing weight, but does not make it impossible. When compiling a menu, consider the calorie content of foods and make sure that the food is healthy and balanced.

When we lose weight, we are forced to diet and exercise. But sedentary work greatly complicates the implementation of these tasks. In order to lose weight, a worker with a sedentary job does not need to starve himself. The main thing is to learn how to eat right, exclude harmful foods and do not forget about physical activity. The video below will tell you more about how to lose weight with a sedentary job.

Most of us, namely 69% of people, work in a sedentary job. It doesn't matter if it's an office or an assembly line - everyone is faced with an insufficient weight loss rate. We have put together a few tips to help you in the fight against excess weight.

Exercise is the most effective way to lose weight in the office, but what can we think of if we only have a chair and an office desk at our disposal? Let's list them:

12 basic exercises before starting work

  1. Charger. In the morning, bending and stretching will be useful. Gymnastics can be performed while sitting in a chair. Thus, you will cheer up, and the blood will flow to the muscles of the body. Do not forget that a healthy breakfast contains slow carbohydrates, which means we should speed up our metabolism. Charging at work is the best way to achieve this goal.
  2. Squats. If the situation and clothes allow - do not neglect their implementation. The most effective way to lose weight in a sedentary job is to use the leg muscles, which spend the most energy on maintaining body temperature, as well as the synthesis and resynthesis of protein tissues. This will make it easier for us to maintain the daily calorie deficit needed for the fat burning process. Only 20 squats in the morning, afternoon and evening will provide you with a good start in this field.
  3. Exercise "vacuum". Its essence lies in the maximum retraction of the abdomen, with its further retention in the resulting position. Hold it in for 30 seconds, then relax. Many people forget to keep breathing. Repeat, for starters, 3 times a day. This is a very good exercise for losing weight in the abdomen, which can be performed discreetly from the entire office.
  4. Walking. Wind circles around the office or building. People who walk 5,000 steps during a working day are much less likely to experience problems with weight loss. Just turn your job from sitting to standing. It sounds funny, but there is no other way to say it. Are you constantly talking on the phone? What's stopping you from doing it standing up? If there is a need to write something down - sit down, here you have squats.

The goal of all exercises is the same - to increase the degree of your activity. There are no tricks to this - do it the best you can, we call it working fitness :) A short video on the topic:

Nutrition

An important element for losing weight in the office is proper nutrition. As a rule, the working pace and the specifics of the activity do not allow accurately predicting meals, as well as their duration and composition. There is only one universal advice here - contrive. There is an old saying “the eyes are afraid - the hands are doing”, because in fact, most of the things that we think about and are lazy about are just 1 step away from us.

Check out 11 principles that allow you to lose weight quickly and without any hassle.

When I was a professional driver, I often heard “excuses” from my pot-bellied colleagues, they say we have no time to eat normal food, I always asked in response: “What for you normal food?" . Most of those who are losing weight are afraid of sandwiches, but why? Replacing a loaf with bread with 7 cereals, and sausage with cheese or low-fat cottage cheese - is it really difficult? I also heard that it's hard to eat soup in the hustle and bustle of the call center, they say there is nowhere to pour it. Someone will find this funny, but every second person fundamentally does not wear soup to work. Suggest a solution? For only 140 rubles. A good, high-quality container for soup ... With good "fasteners", with a valve for mashed soup, that is, you can even drink it.

We invite you to familiarize yourself with the prepared by us!


The most convenient food container

I have devoted so much text to this issue because before you say a banal phrase - eat healthy food, you need to solve the original reason why most of us do not do this - provide a comfortable dining experience in the workplace. Buy large and high-quality containers, a set of cutlery, get a towel, allocate a corner in the drawer for these things. Just do it once and you won't have any more stupid thoughts about what I should eat at work for lunch. Now go to the second point, which will be many times shorter - eat what is included in your diet. Recently, we have made a habit of making explanatory signs that you can save to your phone or simply print, so feel free to go to the section « diets « , choose your favorite and use our menu for the week as a hint. Lose weight in the office with pleasure!

Menu for the working week

Monday

Breakfast

  • buckwheat with mushrooms and chicken breast - 250 gr.

morning snack

  • apple - 1 pc.

Dinner

  • vegetable soup with vermicelli - 500 gr.;
  • fried pasta - 250 gr.

afternoon tea

  • banana - 1 pc.

Dinner

  • salad of cabbage, cucumbers and tomatoes - 250 gr.;
  • rye bread - half a piece;
  • bee honey - 25 gr.

Total: 1392 kcal.


Monday

Tuesday

Breakfast

  • boiled pasta - 250 grams;
  • sausages - 100 gr.

morning snack

  • grapes - 100 gr.

Dinner

  • pea soup with chicken - 600 gr.;
  • green leaf lettuce - 150 gr.

afternoon tea

  • orange - 1 pc.

Dinner

  • pasta with mushrooms - 200 gr.

Total: 1397 kcal.


Tuesday

Sedentary work increases the risk of weight gain. It doesn't matter if you work in an office or at home. Studies have shown that the body of those who mostly sit during the day consumes 1000 kcal less than those who engage in physical labor. That is why frequent companions of knowledge workers are overweight, cellulite and lack of a waist. How to keep a slim figure? How to lose weight while sedentary?

How to lose weight while sedentary work in the office: 5 ways

40 hours of sedentary work per week can negatively affect the figure. Even if you avoid corporate lunches and dinners. And even if you hide every time a cake appears in the office on the birthday of a colleague. How to change your office life to get rid of excess weight?

1. Bring a large salad with you

To lose weight with a sedentary job, make it a rule to bring lunch with you, and not go with colleagues to the nearest cafe for a business lunch. The best option would be a large portion of salad. It is low in calories and high in fiber. You can afford a whole bowl of vegetables without any harm to the waist. Use leaf lettuce, greens, various vegetables and add lean protein - chicken, turkey, chickpeas, lentils, cottage cheese. Be sure to bring a low-calorie dressing with you, such as yogurt with lemon juice and mustard. This homemade lunch will save not only calories, but also money. Use a different combination of veggies, protein, and dressing every day to make your workday lunch bright and healthy instead of boring!

2. Increase your calorie expenditure

Take every opportunity to get up from your desk and move around. This is the surest way to lose weight while sedentary with health benefits. You can go to the window, go to the next office, take the documents for signature, pick up the folder in another department. Try to take long routes. If you have a large office building, skip the elevator and take the stairs.

During your lunch break, you can do more than just surf social media or shop online. Try to use this time to burn extra calories. You can go for a run, ride a bike, go to the nearest fitness club for a daytime activity. Sounds too extreme? Then you can just walk down the street. This will allow you to burn extra calories and put a tick in the "daily activity" section. And it will also unload the brain from work problems and stress, which often lead to overeating. Remember: Sitting all day is bad for your health - not just for your waist!

3. Find support in the office

It is difficult to keep track of the figure when colleagues urge you not to engage in nonsense and treat you with another candy. But there is a way to wrap the energy of office plankton in favor of losing weight. Surely there are those among your colleagues who also want to lose weight. All you need is to join a group. The competition will help to carefully monitor nutrition, resist temptations and move more. Who wants to lose in the race called "lose weight with a sedentary job"? And to make the process even more interesting, use the system of monetary penalties. If you didn’t manage to lose a single gram in a week, put a certain amount in a common piggy bank. Then this money can be given to the winner or sent to charity.

4. Keep Healthy Snacks in Your Office Refrigerator

It's great that colleagues love baking so much and bring their culinary masterpieces to the office. But let's face it: this plate of homemade biscuits and cakes in the office kitchen can take you far from a slim figure. Therefore, a sure way to avoid temptation is to keep healthy snacks in the refrigerator or in a drawer. Yogurt, fruits, chopped vegetables (sweet carrots, for example), cereal, nuts - all this is much more useful for the waist than cake!

5. Drink water

Water is the best friend of those who need to lose weight in a sedentary job. Therefore, do not forget about your drinking norm. Place the bottle on your desk and sip throughout the day. Water not only does not add calories, but also creates a feeling of fullness in the stomach, which will save you from overeating. If you often forget about water, then set a reminder on your phone to take a few sips on time. You can use the alarm signal in another way - get up and go to the office cooler. So the calorie consumption will increase.

How to lose weight while sitting at home

If you work at home, then in addition to a sedentary lifestyle, another problem appears - the kitchen. Her close proximity works against you. How to avoid temptations and lose weight?

1. Move as much as possible

Take a fitness break in the last 5 minutes of every working hour. Do some simple exercises: plank, walking in place with high knees, leg swings. On YouTube, you can find a suitable version of the super-short workout. This will allow not only to spend calories, but also provide an opportunity to escape from work problems and give the brain a rest. For more on how to burn more calories if you work from home,.

2. Set the power mode

Eat strictly by the clock and only at the dinner table. Forbid yourself to carry food and drinks to your desk. To avoid missing a meal, set reminders on your phone or set an alarm. Until the signal sounds, entry to the kitchen is prohibited.

3. Plan your menu ahead of time

In the evening, make a menu for the next day - breakfast, lunch, dinner and two snacks. Attach it to your refrigerator or kitchen cabinet. This will help to avoid the temptation to grab a couple of sausage sandwiches when there is no time to think about what's there to eat today. To lose weight during sedentary work, make a menu of healthy dishes and refuse semi-finished products. No time to cook? some quick recipes.

4. Keep healthy food in plain sight

When there is a lot of work, you are unlikely to spend time chopping fresh vegetables or looking for fruit in the refrigerator drawer when it's time for a snack. Therefore, prepare everything in advance - in the morning. Cut carrots, celery, cucumber, sweet pepper into cubes. Make a thick sauce for vegetables - mix soft cottage cheese with lemon juice and herbs. Put it all in the refrigerator at eye level. Keep fresh washed fruits on the kitchen table, and put sweets and cookies in the far corner of the cabinet. Now you can't avoid healthy snacks!

5. Use the two-in-one method

Try to combine work and fitness by replacing your work chair with a fitball. This way you can burn more calories, improve your posture and strengthen your muscles without taking your eyes off your computer.

Sedentary work is not a sentence for a slim figure. This is a challenge to your imagination, perseverance and perseverance. By applying these simple tips, you can lose weight, even if you spend most of the day in the company of a work chair and table.

Don't have the energy to go to the gym after work? No time and nowhere to do exercises for weight loss at home? You can develop your own weight loss program for the office - and burn calories a little every day, struggling with excess weight. The authors of the book "Work without extra calories" tell you where to start and what exercises to lose weight can be done at work.

Standing is better than sitting

Over a couple of days, observe the following factors: first, calculate how many hours a day you sit in total, and second, find out how long each individual "sitting period" is. The result may shock you, but it's for the best, because the shock will push you to action.

During the working day, when the next tasks appear, you need to constantly ask yourself one weighty question: "Is it possible to do this on your feet?". And if the answer is yes, then do it. Moreover, the more often you repeat this question to yourself, the higher the likelihood that this thought will penetrate into the subconscious and take effect.

One of the key points is to pay attention to the length of each "sitting period". Schedule after every 20-30 minutes of sitting to get up for 1-2 minutes and lightly warm up, then sit back down and get back to work.

Slimming in the office: what you can do while standing

When the phone rings, it is enough just to get on your feet, even if the conversation is short. Calls - both short and long - accumulate during the day, and this total time can be subtracted from the sitting period without regret.

If you go into standby mode day after day when the phone rings, you will eventually develop a reflex in which, upon hearing the phone trill, the brain will order the body to stand up.

What to do if colleagues come to you and plop down in their chairs to chat? If you are interested in lengthening your life, get up as soon as they come to you. There are many benefits from such a simple action. Firstly, calories will immediately begin to be burned. Secondly, when guests see you standing, they are unlikely to sit down, so you will help them avoid dangerous sitting. Thirdly, your maneuver will hint to the guests that you are busy, and then they will moderate their ardor and will only talk about business.

The same strategy should be applied to the work meetings you organize. It is worth scheduling a meeting in the farthest conference room so that you can walk a little to it - and take breaks for a warm-up every 20-30 minutes. Physically, this will help you burn a little more calories, but there are other benefits to such breaks - business ones. When meeting participants stand up, they seem to press the reset button and, as a rule, return to the discussion with a fresh look at current issues.

The practice of turning traditional meetings into "standing" or even "walking" meetings is already being practiced by many companies and has many benefits. From the point of view of the fight against excess weight, such meetings burn calories. In addition, a study conducted at Washington University in St. Louis found that standing meetings increased work enthusiasm. When new ideas, problem solving, and brainstorming are required, walking meetings are the way to go.

4 reasons to walk in the office

As you begin to accustom yourself to the movement, you will easily find an abundance of options. If you normally use the elevator, take the stairs. If the office is on the 40th floor, why not get off the elevator a few floors down and walk up? By the way, it is especially effective to climb two steps in one step.

Next, let's say you're about to send a non-documentation email to a colleague across the aisle from you. Give a colleague a brief "standing" visit. The same applies to telephone communication with colleagues. Instead of reaching for your phone, stand up go to the right employee and discuss everything in person.

For your information, in two-way contact, a face-to-face conversation is much more effective than written or telephone communication. When you meet someone in person, you have a wide range of non-verbal cues at your disposal to help you know if you've been understood correctly.

As you know, drinking water throughout the day is extremely important for weight control: thanks to this, the feeling of satiety lasts longer without adding calories, muscles become toned, water balance is maintained, and organs work properly. However, water can also affect walks.

First, do not store water supplies on your table and even close to it. When you feel thirsty, walk to the meeting room or go up to another floor to fill your glass or bottle.

Secondly - a less obvious fact - after you drink, sooner or later it will be time to visit the toilet. When you feel the "call of nature", do not run to the nearest restroom. Head to the one that is at the other end of the corridor or the floor above.

The need to print or photocopy a document also encourages relaxation. Instead of using a printer on your desk or nearby, transfer your documents to a printer located in another part of the building or even on another floor - if possible. And then go for the printed sheets. If they are on another floor, be sure to take the stairs. The same goes for photocopies.

In the course of work, you probably accumulate papers and other items that can be recycle or throw away. Instead of throwing trash in a bin under the table, take it to other bins and bins further away.

After walking through the parking lot in the morning, climbing up three flights of stairs and "unloading" lunch - if you have it with you - into the refrigerator, when you finally get to the table, you are most likely to sit down. This movement can be turned into exercise 1. Stand in front of a chair - as if you were going to sit down, but lower yourself very slowly. Keep your back straight, pull your stomach in, relax your shoulders and help yourself balance with your arms. Sitting down, you will probably reach forward to turn on the computer. While it turns on, stand up and repeat the "landing maneuver" a few more times.

At the desktop, you can exercise 2. Move back a little with the chair, rest on the floor with both feet, and then in turn lift and stretch your legs parallel to the floor for 5 to 10 seconds, then slowly place them on the floor.

When you think about a difficult work task, there is a great opportunity to strengthen the muscles of the hands and make exercise 3- raising your hands up, as football referees do. Without interrupting your thoughts, raise and lower your hands 30 times. This unusual action can lead you to new thoughts and new victories.

At the table, you can also run a little. Raise your heels, pushing off the floor with your toes. This exercise 4 It will help you burn some calories and strengthen your leg muscles.

At the table, you can tighten your muscles: here's how it's done exercise 5. Inhale, tighten your buttocks for 30 seconds, relax and exhale. Then the same must be repeated with the stomach, thighs, calves, arms and fists.

6 stretching exercises in the workplace

  1. Connect your fingers, as in prayer, point them away from you and stretch your arms forward or above your head and hold in this position for 10 seconds, and then repeat the exercise several more times.
  2. If you are working on a project and take a break to think about the text, design or code of the program, this option will work for you: stretch back with both hands and put them on your shoulder blades.
  3. Stretching is more difficult: rest your palms on the chair on your sides, tighten your arms and rise above the seat. You need to hold yourself in the air for a few seconds and slowly lower yourself. Get the most real push-ups on a chair. You can make it more useful if you also raise your legs at the same time.
  4. Stretch for the neck: tilt your head to the left shoulder and stay in this position for 10 seconds, and then do the same, tilting your head to the right. Repeat the exercise up to 10 times. The muscles of the neck can be stretched and in a different way - shake your head negatively or nod in agreement.
  5. If you have a wheeled chair, you can do a productive back stretch by planting your feet on the floor and turning from one side to the other, while looking straight ahead at the monitor.
  6. Shrugs are also helpful and do not interfere with work.

7 exercise machines for weight loss at work

If you're looking to take your tabletop exercises a little harder to burn more calories, there are accessories that can't wait to take your workout to the next level. Here are some of them.

There is also a tool that helps to work on your feet - standing table. This is a height-adjustable table that you can stand behind while doing all your "table" duties. If you want to sit, lower the table with a lever or a special button. Many of these tables can be raised to heights of over 120 cm and lowered to 76 cm or less.

An economical alternative to such a table can be a special height adjustable stand, which is installed on your table, and a monitor, keyboard and other items necessary for work are placed on it, thanks to which you can either stand or sit at the table.

If you want to reach a new level and be even more active in losing weight, you may be interested in table with treadmill. If you already have a "standing table", it's not hard to find a treadmill that fits it - in the market this product is known as an "under table" treadmill. And if you already have a treadmill, you can pick up a "standing" table and install it above or next to it. You will not be required to run, but to walk. Many treadmills can be set up so that the belt travels at a maximum speed of 3 km per hour.

Mayo Clinic scientists have determined that overweight office workers who walk on the treadmill for two to three hours a day while continuing to work at the computer can lose 19 to 29 kg per year.

Let's say you prefer to sit at an ordinary table and in an ordinary chair, but if possible, do not mind pedaling. There are many "underground" pedal trainers. The machine is approximately 25 cm high and is lightweight and portable. Such "bicycle" devices will definitely put an end to your work immobility and help you fight excess weight.

Another piece of office furniture that will take you from the world of immobility to the world of activity - fitball, gymnastic ball. It can simply be placed at the table instead of a chair. Result: it tones muscles, improves posture, balance and stability, relieves back pain and saves from static.

Some experts emphasize the importance motivational messages especially when you decide to make changes in your work environment and physical activity. You need to place concise phrases on the table, drawers, shelves and other prominent places that will support and motivate you to take action. The same principle applies here as in advertising: when you see the same messages day after day, they penetrate your consciousness, seem believable and stay with you for a long time. Why not become your own advertising agency and surround yourself with inspiring, motivating messages?

The scientists found that reminding participants in the experiment, who had sat for an hour to get up, displayed on a computer monitor or on a special bracelet, led to a reduction in "sitting" time and an increase in the duration of walks.

Comment on the article "How to lose weight at work: weight loss program, 18 exercises"

One way or another, a good nutrition system should be set up and we add physical exercises to this. The effect will be obvious - a person will begin to bring his body into shape.

09.10.2017 16:53:25,

11.09.2017 14:29:01

06.09.2017 12:42:31

Total 6 messages .

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Lack of movement in sufficient volume is a common cause of extra pounds and the development of obesity. Not always a passive way of life is a conscious choice of a person. Often you have to live like this because of sedentary work. But sitting in the office all day does not necessarily lead to excess body fat. Yes, and special methods of prevention can be found.

Problems of sedentary work

First, let's name the greatest threats coming from spending 8–9 hours a day in an office chair. Main harmful effects:

  • the minimum of physical activity is equal to the accumulation of body fat;
  • sedentary work is most often combined with malnutrition;
  • lack of movement slows down metabolic processes;
  • boredom and monotony cause depression and its "jamming";
  • gradual muscle atrophy increases the risk of obesity.

On all fronts, passivity is dangerous. Moreover, both the figure and health in general. To lose weight in such conditions, you will have to use a whole range of different tools and mechanisms. What does it consist of?

Making the right diet

We will try to name the main directions so that the work does not interfere with the preservation of a normal figure. Let's start with the rules for compiling a diet. After all, it is nutrition that is the basis of any technology for “saving” the beautiful outlines of the body.

  1. Distribution of food throughout the day. In most cases, office workers try to eat as much as possible at lunch. The rest of the time, nutrition is not given due attention. Fundamentally wrong! Since in losing weight it is important to distribute food evenly in small portions. Ideally, you should eat portions of approximately 200-250 ml every 3-4 hours. The fractional principle is considered universally recognized and effective in body shaping.
  2. A standard snack usually includes sweets, chocolates, cakes. Sweet lovers in vain load the body. Snacks must be correct. These include mainly fruits, dietary bread, dairy products with a low percentage of fat. The latter should not contain any chemical additives, dyes and other harmful substances.
  3. Drinks also need to be chosen wisely. Drinking regular tea or coffee, adding sugar to them, is undesirable. If you are used to drinking coffee, it is better to take chicory and other healthy spices as an additive. Instead of black tea, drink green tea without adding anything to it. Drinks with diuretic and cleansing effects safely stimulate and increase performance.
  4. When it is not possible to eat right at work all day, you should try to at least prepare for the loads correctly. In the morning, have breakfast with food containing a large amount of slow carbohydrates. These are, first of all, cereals, boiled eggs, pasta (but only from durum wheat). Products for a long time provide a feeling of satiety, are digested for several hours. And at least until lunch you go full, without ruining your impromptu diet.

Analyze what mistakes you make in nutrition and correct them based on the above rules. Then keep your body weight within reasonable limits, even if you have to sit at work all day.

Exercise stress

Without adding suitable loading methods, it will not be possible to provide better conditions. And in order to maintain a figure, incredible efforts and literally hunger strikes will be needed. Be sure to add physical activity. Which one?

  1. We use every opportunity to walk. Do you complain about figure flaws, but use the elevator? Somehow illogical! Instead of going to the next office, call there? A similar situation. No need to sit in a chair when you can walk. You don't need to use the elevator unless you have joint problems and are able to climb several flights of stairs without falling apart.
  2. We do sitting exercises. It’s good if the office has the opportunity for light gymnastics, there is free space, there are some impromptu simulators. But if all this is not there, provide yourself with a load while sitting. The simplest version of gymnastics is to alternately strain muscle groups at an easy and fast pace, depending on your mood, functional state, and health. The abdominal muscles (that is, the press), the muscles of the pelvis, and legs need loads. Why such a choice? It's just that these areas get fat earlier than others. The pelvis and legs are the first to suffer from blood stasis. The result is the development of varicose veins, hemorrhoids and other unpleasant sores.
  3. We breathe correctly. And there is also breathing exercises. They argue about its effectiveness, but you should not refuse. There are several methods of breathing exercises, and breathing with the stomach (diaphragmatic) is considered the most effective. You take in as much air as possible through your nose while relaxing your abdominal muscles. Then there is an exhalation through the mouth with simultaneous muscle tension and, accordingly, retraction of the tummy. Breathe like this for 5-10 minutes.

Newfangled mini-simulators and devices most often do not give results. We mean various muscle stimulators, vibration belts, breeches and belts. In general, there is a lot of any "garbage". Remember: such devices are absolutely not effective when a person does not give himself enough exercise and does not follow the rules of a healthy diet. We do not recommend throwing money away. It is better to reconsider the approach to activities, based on what was said earlier.

Sedentary work is a threat to the figure

If you have chosen a workplace with a long stay in a sitting position, you will have to work extra to maintain health and beauty. Reduce calorie intake, distribute meals correctly, add healthy snacks, try to move more often during working hours. Soon you will definitely notice that the figure is improving, working capacity is increasing, and the mood is rising.