How to Dodge Weight Gain While Managing a Sedentary Job

Weight gain is a health issue which is prevailing in the global desk job scenario. Office workers, particularly those with a desk job, consume most of the day remaining and working at a computer. As a result, it can be straightforward to gain weight in an environment where you’re expected to sit still for anywhere from eight to nine hours a day.

However, there are significant steps you can practice to avoid gaining weight while working a desk job and perhaps lose some weight you’ve already achieved.

Defining Your Goals

  • Calculate your healthy weight. Please speak to your doctor about your concern and weight loss strategy to ensure it’s a healthy and safe alternative for you. Ask your doctor for a referral to consult a registered dietitian who can assist you plan meals, helping you lose weight while ensuring to receive all the nutrients required to stay strong and active.
  • Set weight loss goals. First, select your ultimate weight loss goal, like 10 or 25 pounds. Set smaller goals along the way. Make sure to establish safe, realistic weight loss goals. Buy in a home scale so you can undoubtedly weigh yourself every day or week. Create a chart to record. It must be used to track your progress to keep you motivated and accountable.
  • Set lifestyle goals. Write out each of your dreams, ensuring they are precise, realistic, and have a time limit. Then, choose one plan at a time. If you decide to change multiple things in life all at once, it can be challenging, powerful, and frustrating.

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Adding Physical Activity

  • Move every 60 – 90 minutes. There are various side effects associated with sitting too long — anything from weight gain and back problems to loss of muscle mass and softening of your bones.
  • Fix a timer on your mobile or computer to help recall you to move. Take lots and lots of water. The more water you take, the more often you’ll be up practicing the restroom.
  • Give yourself an aim to get up and walk at least five to eight times a day and maintain track of your improvement each week. Count your steps. Pedometers and fitness bands are favorite ways to monitor—endeavor at least 10,000 steps or about five miles a day. In addition, find ways to walk more throughout your day.
  • Get an exercise break. You don’t require a gym or running shoes to set a little exercise in your day. Instead, work chair exercises and other small exercises you can do conveniently at your desk. For example, de-stress after a lengthy meeting with a lively yoga routine. It needs little to no tools, and you won’t necessitate worrying about getting too sweaty.
  • Add light cardio to your day. Quick cardio moves can help burn calories throughout your day. For example, try taking a walking meeting with a co-worker instead of talking at a desk. Perform strength training exercises. Think of buying a small set of weights for lateral raises, bicep curls, or shoulder presses.
  • Purchase a treadmill or standing desk. It is an excellent option for more movement at work. You can either step or stand as you do the job!

weight gain

Adopting Healthy Snacks and Meals

  • Prepare your lunches. Preparing lunches is a great source to hit office weight gain. It’s so simple to fall into the attitude of getting cafeteria food, takeout, or going to restaurants with colleagues. But many times, those foods are higher in fats and calories. You can check those factors when you carry your healthy meal.
  • Always ensure to pack lunches that have fruits, lean protein, or vegetables. The combination of foods will keep you content throughout your hard workday.
  • Healthy packed lunch opportunities can include spinach salad with vegetables, grilled chicken, and vinaigrette dressing; deli meat with two lettuce wraps and a small piece of fruit, sliced cheese; whole wheat wrap with diced vegetables, avocado, and hummus with a bit of amount of fruit; or homemade chili with shredded cheese, chopped onions and avocado.
  • Pick healthy restaurant opportunities. Whether it’s a company meeting or someone’s anniversary, you’ll presumably eat out a few times for lunch. So try to adhere to healthier choices when you’re dining out. Remember, restaurant food is commonly essential in calories.
  • Research the restaurant and menu before arriving. Ditch large or carbohydrate-rich meals. Bypass the afternoon routine by skipping larger meals and clinging to your healthier packed lunch.
  • Snack healthy. Snacks should constantly contain protein and fruit or vegetable. The power team-up provides you the required energy and fuel to hold you going through your busy day. Jump the candy bowl. Do not hold your candy bowl or drawer in the office.
  • Stay hydrated. A minimum of eight glasses or 2 liters of clear, sugar-free liquids like water, iced tea, or no-calorie flavored waters will help you maintain a healthy diet and body. Several times, dehydration can cause afternoon fatigue and grogginess. Prevent this by sipping all day long.
  • Stay away from sodas and sugary drinks. Instead, remove temptations from your desk—stock up desk locker with wholesome and healthy snack foods. Firm fruits like apples with portion-controlled pouches of nuts and low-calorie protein bars are good choices to have on hand. Make a list of healthy snacks you want to eat for the week.
  • Be careful while attending office parties. Birthdays and weekend parties often offer several chances to overindulge, mainly if the feasts are left hanging out in the restroom all day to tempt you.

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Setting Up for Long-Term Success

  • Find a support group. No matter your health goal, having a support group in place is critical for long-term success.
  • Create a club at work. You’re presumably not the only one in your office that’s inspired to get healthier. So find some like-minded co-workers and make a club or group that’s focused on weight loss. Get competitive with your co-workers.

Wrap Up

Swap meal ideas and healthy recipes with your club. Set up responsibility for the actions. It’s simple to write up some intentions, but placing your new lifestyle changes into habits can be challenging. Assign changes to your life outside the job. Even with healthier eating and snack habits at the task, weight gain can arise from cultures outside of your office as well. So, say alert and continue with your endeavor of healthy living.


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