The content of the article
- What does a sedentary lifestyle lead to
- How many calories do you need while sitting?
- Sedentary Nutrition
- Weight loss diet
- How to snack at work to lose weight
- How to burn calories while sitting
- Gymnastics at work
- Physical activity with a sedentary lifestyle
- Sedentary Sports
Hypodynamia is the scourge of the 21st century. A decrease in activity adversely affects all systems of human activity. Office (sedentary) work, poor nutrition, an inactive lifestyle lead to weight gain, so how to lose weight with sedentary work? A few basic principles of proper nutrition and increased activity during the working day will help you lose weight, find the body of your dreams..
What does a sedentary lifestyle lead to
Sedentary work and an inactive lifestyle slow down the metabolic processes in the body, which entails weight gain, deterioration in the quality of the skin, hair, teeth, nails. In addition, blood thickens, as a result of which thrombosis and other diseases associated with the cardiovascular system develop. With low activity, muscles atrophy, they become flabby and do not look aesthetically pleasing. Non-observance of precipitation during sitting leads to various types of scoliosis, and this affects the work of internal organs.
How many calories do you need while sitting?
To maintain weight, a young woman needs to consume about 2000 kcal per day. How to lose weight with sedentary work for a woman? It is necessary to create a deficit of 100-200 kcal, but at the same time adhere to the balance of the BJU. You can calculate your daily rate of KBJU using mobile applications or online calculators. Comfortable weight loss for the body – 1 kg per week. No need to cut your diet to a critical minimum, and sit on low-calorie diets, the first time you will lose weight, but only at the expense of water and muscles. Such a stressful situation can turn into a breakdown and subsequently add weight.
It is important to eat often, i.e. adhere to the principles of separate nutrition. Hunger signals that the supply of energy is running out. Try not to experience severe hunger, in this case, the body will squeeze a maximum of calories from a subsequent meal, and this can adversely affect the figure. Eat every 2.5-3 hours, preferably at the same time, the main thing is not to be full until exhausted. So the body will know about the time of receipt of food, and will provide itself with resources for its speedy processing. Fractional diet accelerates metabolism, which contributes to weight loss..
Weight loss diet
The diet for sedentary work for weight loss should consist of 3 main meals and 2-3 snacks. All calorie should be divided into 5-6 receptions. It is advisable to give up alcohol, it is very high-calorie, contains toxic substances, fast food, carbonated drinks, store sweets. They contain a lot of sugar and trans fats, extending the shelf life of the product. You can replace sweets with healthy desserts based on oat or gluten-free flour, low-fat cottage cheese, with the addition of dried fruits. You can add honey, sweetener to tea and other drinks..
The main meals should be calorie snacks. The most high-calorie is lunch. All sweet foods (fast carbohydrates) are best eaten in the morning. It is advisable to consume fruits and cereals before 16:00. A full dinner should consist of protein foods and vegetables. It can be low-fat meats, poultry, cottage cheese, eggs and a salad of fresh seasonal vegetables. In winter, conservation and frozen mixes can be used. Late dinner no later than 2 hours before bedtime. An important point for weight loss is a sufficient amount of water in the body, so do not forget to drink clean water.
How to snack at work to lose weight
To protect yourself from the use of harmful products in a sedentary work, harvest the brakes in the morning. A sandwich made from whole grain bread (bread) with ham, cheese, a fresh apple or a small handful of dried fruit is perfect as a first snack. During the working day, a fraudulent feeling of hunger can occur, which can be quenched with a glass of clean water or a cup of green tea.
An ideal lunch is cereals (with minimal processing) in combination with protein foods (boiled chicken breast, eggs, seafood, etc.). For a second snack, it is better to eat 150-200 g of cottage cheese with a low percentage of fat content or a handful of your favorite nuts (not salted), they perfectly saturate, but you need to clearly regulate the amount. A glass of homemade yogurt or low-fat kefir is also suitable. Losing weight at a sedentary job is real, first you need to adjust your diet.
How to burn calories while sitting
Most of the energy that comes from food is spent on supporting the body: respiration, digestion, brain activity, etc. Excess calories need to be burned through exercise. How to lose weight lazy with sedentary work? During breaks, you can bring the body to the desired shape with the help of light gymnastics, massage, simple physical exercises. Sitting work is not a sentence; any activity contributes to weight loss.
At a sedentary work, during self-rest you can perform self-massage. To stimulate blood circulation and improve brain activity, you need to massage your ears. Just a few minutes of this exercise activate the brain and give a boost of vigor. Massaging problem areas (abdomen, hips), you improve blood circulation in these places, which contributes to the destruction of fat cells. After work or on weekends, you can visit the massage parlor, the procedure perfectly relaxes the muscles, evens out posture, improves blood circulation throughout the body.
Gymnastics at work
Joint gymnastics or an easy set of exercises will help get rid of extra centimeters during sedentary work. Rotations of the head, hands, arms, shoulders, knees, pelvis will flex the joints. Tilting to the sides, forward, backward will strengthen the muscles of the press. Enough 5-10 minutes of articular gymnastics to feel a surge of strength. It can be repeated every 2-3 hours. So you will not always arrive in a sitting position at work, plus your eyes will rest from a computer and other equipment.
Physical activity with a sedentary lifestyle
If nutritional adjustments were not enough and the question of how to lose weight while sedentary work remained relevant, then you need to increase physical activity. Start moving more, walk instead of cars and public transport. Instead of an elevator, go up to the desired floor along the stairs. Go to the gym or work out at home. Take evening walks, fresh air also contributes to weight loss. Get a pedometer, follow the set norm, walking burns calories perfectly.
It is possible to solve the problem of excess weight during sedentary work. Do a small set of exercises – squats, jumping on the spot, etc., it is better to do a few approaches, but of high quality. Control the execution of each exercise, it is important to follow the technique for health and aesthetic appearance. Bring in other employees or a guide to purchase an office simulator. So you will not only put your body in order, but also serve as motivation for other members of the team who are also worried about how to lose weight on sedentary work.
Attention! The information presented in the article is for guidance only. Materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give treatment recommendations based on the individual characteristics of a particular patient.