Commercial message: Do you work at the computer? Do you sit in the office for several hours every day? Sedentary work is not a win for our body. Sitting for long periods of time can be associated with a number of health problems, such as back and neck pain, overweight or even obesity.
Energy expenditure must always be greater than intake
If you have a sedentary job and your only movement is connected to the trip to lunch or home, you need to adjust your energy intake to its expenditure. Your energy intake must be equal to or less than your energy expenditure. If you burn more calories than you take in, you will be in a calorie deficit. And that is the basis for successful weight loss.
The recommended caloric intake is different for everyone. How much energy our body burns is influenced by many factors - age, gender, weight, height or health status, but also occupation. In addition, during the different activities we do during the day, our body uses different amounts of calories. To calculate the optimal caloric intake, it is necessary to first calculate the basal metabolism and then add physical activity to it, take into account the type of job or the content of our everyday days.
Are you wondering how to keep energy intake and output under control? Get it smart watch. In addition to the time, they will show you your heart rate, monitor your sleep or just count the calories you've burned. In addition, you can connect the smart watch to a number of applications that will make losing weight much easier.
What to do so that you don't have to fight with extra pounds?
Try to eat well, better and regularly
If you work from the office, focus on quality, varied and light meals. Your diet should primarily contain nutritionally balanced foods, rich in protein, fiber, complex carbohydrates and healthy fats. Include more vegetables, fruits, legumes, whole grains and white meat (poultry and fish). Replace simple sugars with complex carbohydrates and limit the amount of fat.
Adjust your menu accordingly so that you don't feel hungry. Your body will thus get used to a regular supply of energy and will have no reason to store fat. As for lunch, set aside at least half an hour for it. You should fully concentrate on eating, so never eat at your desk.
Watch your drinking regime
Swap sugary drinks for plain water. Lemonades and sweetened drinks are an unnecessary source of extra energy. You should drink evenly throughout the day. A large bottle, carafe or jug can help you, which you fill with clean water and place in front of you on the table. Add lemon, cucumber or herbs for flavoring. You can also include unsweetened herbal or green tea.
Also be careful about frequent coffee drinking. Especially if you sweeten it or add milk. The calories in sugar and full-fat milk or cream add up pretty damn well with the amount of coffee you drink. Never replace a meal with coffee. Also remember that coffee is dehydrating. Therefore, it is necessary to drink an adequate amount of water with each cup of coffee. The limit of a reasonable amount of caffeine intake is 400 mg/day, which is equivalent to 3 to 4 cups of coffee.
Every step counts
You can also be active in the office. Take advantage of all opportunities to move. Stretch at least once an hour, relieve your back and stiff neck. Take a walk to the kitchen for a glass of fresh water, for example. Use the stairs instead of the escalator or elevator. You can also add a few squats and simple exercises that you can do even at your desk. Try standing up too.
Do you need to lose weight but don't know how?
In several comparisons of different functional weight loss methods, it came out as best keto diet, with which losing weight is convenient and really fast. This is because it is a very effective method to start our combustion during a sedentary job. Keto diet is a completely extraordinary way of eating, which is based on the intake of a large amount of protein and a strict restriction of carbohydrates. The body thus gets into the so-called state of ketosis, in which it draws energy from fat stores. As a result, weight loss occurs.
