I am very worried about my weight. In fact, the typical office worker may spend up to a whopping 15 hours per day sitting. Look for the foods that are lower in calories, such as salads. If it's out of sight, it'll be out of mind. The more water you drink, the more often you'll be up using the restroom. If you don’t use them, you lose them! Office workers, especially those with a desk job, spend most of the day sitting down working at a computer. It can be very easy to gain weight in an environment where you're expected to sit still for anywhere from eight to nine hours a day. As with your legs, butt, and lower back, your shoulders and neck will also suffer from prolonged sitting. Ask your doctor for a referral to see a registered dietitian who can help you plan meals, helping you lose weight while making sure you get all the nutrients necessary to stay healthy and energetic. Doing so helps to cool you and stops you reaching for candies and soft drinks. Don't tease yourself and stick to your plan. 10,000 steps should be your ultimate goal each day. Write about how easy or difficult some of these changes are. This may raise your risk … . Spend a couple days of the week doing some cardio and two to three days on strength training. Quicken your morning routine and pack your lunch at night. For example, "I'm going to exercise three days a week for 45 minutes for the next three months.". You might think that this leads to weight gain, but new research claims this is not the case. Take some time and write out some habits you have at home that might be preventing you from losing weight or contributing to weight gain. ... weight gain, and other changes. If it's hard to keep your hand out of your co-worker's candy jar, avoid walking by their desk or take a different route to your destination. Always make sure to pack lunches that have lean protein and fruits or vegetables. Review your schedule the day before and see if you can fit in just a few minutes of exercise — 10 minutes before a meeting or a 20 minutes during some down time. Moving causes your muscles to release molecules like lipoprotein lipase, which helps process the fats and sugars you eat. Take advantage of this and bring your group outside for a walk. Still, the facts show that we must be proactive about eating well and moving enough during the day in order to avoid weight gain, stress and flagging fitness. When you sit all day, you do not burn enough calories throughout the day. Sitting at your desk all day … Make packing your lunches fun. If that’s you, try incorporating these habits into your daily routine: Sit with proper posture. Get out and walk around the building, or the block. Email new friends that share your long-term goals. Set a goal for yourself each day. The problems start when you sit all day at work then sit all evening at home. But the risk of both depression and anxiety are higher in people who sit the most. For more tips from our Dietician co-author, like how to add light cardio to your schedule and keep track of your fitness goals, keep reading! It is simple math; if you sit all day, you don't burn as many calories as if you are moving. Your new group can also be great way to get out of the office for a quick lunch break walk. This power team gives you the needed energy and fuel to keep you going through your busy day. People who spend more time sitting also have a 112 percent increased risk of diabetes. Buy a fun water bottle with pictures or sayings, to inspire yourself to drink water. If friends and family don't jump on your healthy weight loss bandwagon, think about finding an online support group or a local group to meet up with. 6 Serious Health Effects of Sitting All Day, According to Doctors. Thanks to all authors for creating a page that has been read 203,680 times. The combination of these foods will keep you satisfied throughout your long work day. The reasons for this aren’t entirely clear. Take a quick walk to wake you up! Healthy packed lunch options can include: spinach salad with grilled chicken, vegetables and vinaigrette dressing; two lettuce wraps with deli meat and sliced cheese and a small piece of fruit; whole wheat wrap with sliced vegetables, avocado and hummus with a small piece of fruit; or homemade chili with shredded cheese, diced onions and avocado. In one study that looked at the effects of just five days of bed rest, researchers saw increased insulin resistance, a precursor to diabetes. © 2005-2020 Healthline Media a Red Ventures Company. Sitting causes your hip flexors to shorten, and your seated position can also hurt your back, particularly if you have bad posture or don’t use an ergonomic chair. This will help you track and achieve your water goal throughout the day. Did you know that good cholesterol levels actually decrease 20 percent and your risk of diabetes increases after only a couple hours of sitting? There are many associations with sitting and weight gain, obesity, and risk of disease. Let's look at what remedies there are to keep you off and on your seat throughout the day while preventing you from gaining weight. You can even sign up for diet programs like Weight Watchers just to go to their weekly support group meetings. Every day at wikiHow, we work hard to give you access to instructions and information that will help you live a better life, whether it's keeping you safer, healthier, or improving your well-being. Example 3: If you weighed 200lbs on day 1, 199.6lbs on day 2, 199.2lbs on day 3, 198.8lbs on day 4, and then suddenly went up to 201lbs on day 5… that’s also what we’re talking about here. Stick with pre-portioned snacks or give yourself a calorie limit like 200 calories per snack. Find alternate routes through your office building so you can add steps every day — like a bathroom that is farther away. This is also a good idea if you're in the mood for something more indulgent. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. A little friendly competition or a fun prize is always a good motivator. Split an entree with a friend. This article was co-authored by Claudia Carberry, RD, MS. Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. Snacks should always contain protein and a fruit or vegetable. 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