Losing weight doesn’t have to be as stressful and hard as many of us think. Making small, healthier choices is really all that it takes. So keep these 10 simple tips in mind, to avoid gaining weight when you have a 9-5 desk job.
Drinking very warm water in the morning on an empty stomach has many benefits such as: Cleanse digestion, stimulates bowel movements and aid constipation, improves blood circulation and forces toxins out of the body.
Breakfast is one of the most important meals of the day, so kick start your day in a healthy and nutritious way by having a bowl of oatmeal or whole grain cereal topped with fruit or diary. You can also have eggs to fulfill your protein requirements, but also avoid heavy and oily foods for breakfast.
It’s common to mistake feeling thirsty for being hungry, so keep a reusable water bottle on your desk to sip often. Staying hydrated can satiate hunger and cravings, reduce bloating, and keep you more alert. The recommended amount of water is eight cups a day but when the weather is hot, you’ll probably need more.
Make a regular habit of getting in some healthy movement each day. This doesn’t necessarily mean a jog or a run. Simply taking 20 minutes on your lunch break to do a walk around the block, taking the stairs more often, or even parking your car a little farther away from the grocery store can really add up.
According to the Bayt.com ‘Health and Lifestyle in the MENA’ poll, March 2016, busy schedules is the biggest challenge standing between 30% of the professionals and healthier lifestyle. You can easily avoid that by simply setting up reminders on your computer or smartphone every hour to encourage yourself to get up, walk around, and stretch.
Processed foods contain flavors and other sensory factors designed to be as addictive as possible. To avoid junk food the solution is really simple: just try replacing it with homemade meals made from scratch using whole ingredients and also try eating foods rich in fiber, like whole grains, beans, fruits, and vegetables, which makes you feel full, so you have less room less room for high-calorie junk food.
High-protein foods take more work to digest, metabolize, and use, which means you burn more calories while processing them. They also take longer to leave your stomach, so you feel full sooner and for a longer time. Choose protein sources that are nutrient-rich and lower in saturated fat and calories, such as: lean meats, seafood, beans, low-fat dairy, eggs, nuts and seeds. You can’t imagine the effects a healthy diet has on your productivity.
An easy trick to cut a little of your portion size is by using smaller bowls and plates to measure your portion size. Eating smaller frequent meals will not only keep you full, but will also boost your metabolism, leading to weight loss.
Filling up your body with quality nutrition will increase energy levels, help you feel more productive, reduce your stress levels and push away sugary cravings. So try to stay away from snacks with empty calories such as chips, crackers and sweets; they tend to be highly concentrated in calories and don’t leave you feeling satisfied. Here are some alternatives: fresh fruit, nuts, hummus and veggies, yogurt, apples and peanut butter.
Make sure you get at least seven hours of sleep each night. According to the Bayt.com “Distractions in the MENA Workplace” poll, December 2013, 63% of professionals say they rarely feel tired or sleepy at work. Being tired will only cause extra snacking and lower your energy levels.
Whether it’s leaving the cheese off a hamburger or switching from mayo to mustard, there are so many little things you can do that can save you calories without costing you any extra time. Think about your daily beverages too, switching from soda to water, or using less sugar in your coffee, for example, can really make a difference.
