Sedentary lifestyle: how to lose weight office staff?
What is important to remember office workers?
Sedentary work consumes a minimum of calories to muscle activity, the brain requires glucose to be active, which creates a tendency to overeat, the appetite is stimulated, and it is important to adjust your diet, making it less nutritious. If you do not do this, eat in the usual way, take long breaks between meals, and then eat tightly at lunch and in the evening, familiarity with extra pounds and fat folds is almost inevitable. It is important not only the amount of food that is consumed, but also its qualitative composition - it is significantly different from what is used by people involved in sports or working in a more "mobile" sphere.
You work in an office!
This work has both weighty advantages and significant drawbacks that need to be remembered, while maintaining the slimness of the figure. Naturally, a warm office and a comfortable chair, relative comfort and peace, when there is no need to endure weight or be on your feet, is a plus.Also often in the office there are opportunities to eat or drink tea, coffee, warm up and relax (although not always).
But sitting at the table, a static load, numb muscles and back, the load on vision and emotional pressure increase the level of stress. And many are accustomed to seize it with sweets or high-calorie dishes. In addition, the sedentary lifestyle is a problem with the circulation of the pelvis, stagnation of blood and hypotension of the intestines, which often provokes constipation and digestive problems.
Not all, having completed the work in the office, rush to the gym or go for a run, walk home from work. Often this is your own car or public transport, where there is no possibility to burn calories, and at home waiting for rest on your favorite couch. As a result, such work can lead to the formation of excess weight, the development of cellulite in problem areas and pathologies, serious metabolic disorders.
Where is the fat? From the office!
Those who work exclusively in the office, sitting at the computer or shifting papers, mostly work mentally, their hands are a little active and very few are their legs. The most active consumers of calories in this situation are the lungs, heart and brain, but the muscles and many other organs are in an inactive state, spending a minimum of energy.These working organs, especially the brain tissue, spend sighting glucose, but the fat and protein compounds are not spent so actively. Therefore, a low-carb diet, if weight correction is needed, is completely inappropriate in this situation. But the reduction in the diet of fats will be useful, but proteins in the diet can not be limited to office workers!
But it is also important that carbohydrates enter the body evenly, without sudden surges and then drops in blood glucose levels. Eating foods with light carbohydrates: tea with sweets or biscuits, cakes, is a sharp fluctuations in blood sugar. The brain does not assimilate everything that comes in excess portions of glucose, and part of it will turn into fats, it will be deposited on the sides.
It is quite another thing if it is complex carbohydrates from cereals. They break down slowly, creating approximately equal glucose concentrations over several hours. It helps to maintain performance and vigor. Therefore, breakfast for office staff should be porridge or muesli without sugar and additives, nuts, cereal with protein.
Proteins and fats: not to get fat
That the state of health did not suffer and the metabolism was not broken, the correct balance of proteins and fats is important.Office employees are usually less hardened, they are constantly in warm, and even hot, stuffy rooms - in an environment where there are no sudden changes in temperature and precipitation. It does not allow to stimulate the immune system. Therefore, it is important to supply protein, on the basis of which immune bodies are formed, cell regeneration occurs, and enzymes are synthesized. But with sedentary work, proteins stagnate for a long time in the intestines, are worse absorbed, decay can occur, constipations are provoked. Therefore, a portion of proteins per day - no more than 100 grams in combination with vegetables and fruits, which improve digestion, stimulate peristalsis and maintain microflora. Poultry and fish proteins, milk protein are preferred. From fatty meat and steaks should be abandoned, as well as not lean on vegetable protein.
Fats, especially animals, should be limited, but not completely excluded from the diet. It is worth choosing vegetable oils in combination with vegetables, and in the mornings, when you need a stock of energy for a day, it's useful to butter on toast. But the spreads and trans fats, which are rich in fast food dishes from the diet should be excluded.
What is NOT at work to not get fat?
According to nutritionists, there is a whole list of dishes and products that significantly spoil the shape and health of office workers. These "delicacies" should be excluded from the diet to lose weight. The black list includes high-calorie kinds of baking, pizza and any fast food, snacks, chips, crackers and any "fast" food. Any advantages, except for taste and a heap of "food" chemistry, at such products are not present. They contain a lot of fat, including unhealthy ones, a lot of carbohydrates and little good protein, vitamins and minerals. Dense and dry foods, even when washed with tea or coffee, are poorly broken down in the intestines, heavily absorbed and lead to constipation and abdominal pain. And such a blow with calories does not go unnoticed for the figure.
The categorical "no" needs to be told snacks with a cup of tea / coffee and sweets, chocolates, buns or biscuits. You should not add sugar and fat cream to coffee and tea. Two spoons of sugar calorie equal portions of soup.
At home after work, the principles of nutrition should be similar: caloric must be breakfast and lunch, and dinners - easy and satisfying.