Do you want to lose weight at the office or at least limit your weight gain ? It's entirely possible with a few adjustments and a suitable routine.
Between active breaks, healthy food choices and ergonomic habits, it is possible to maintain balance while working .
In this article, we give you 12 tips to lose weight at the office .
Why do we gain weight at the office?
Sedentary work
Office work, often associated with prolonged sitting , reduces daily physical activity levels. This significantly decreases the number of calories burned per day , thus promoting weight gain.
A simple solution is to incorporate active breaks or use a sit-stand desk to compensate for this sedentary lifestyle by staying in motion throughout the day.
Bad eating habits
Eating on the go , constant snacking , and excessive consumption of fast food often contribute to weight gain in the office.
Lunch breaks at work are quick, and most of the time, we opt for the simplest and most readily available option. However, taking the time to plan meals, prioritizing healthy foods, can make a big difference.
Bringing snacks like fruit or nuts is also an excellent option to avoid excess calories.
Stress and lack of sleep
A stressful work environment , combined with short nights, can cause an increase in appetite-related hormones such as cortisol. This can lead to overconsumption of sugary or fatty foods .
To counter this effect, adopting breathing techniques to better manage stress and prioritizing quality sleep can not only help to lose weight at the office, but also improve general well-being.
The consequences of weight gain in the office
Impact on physical and mental health
Gaining weight at the office can have significant repercussions on physical and mental health .
The risk of developing cardiovascular disease, diabetes, or even depression increases considerably.
Losing weight at the office is not just about improving your appearance, but also protects against serious health problems.
Decreased energy and productivity
Excess weight often impacts concentration and productivity .
Being constantly tired limits efficiency at work and worsens difficulties in staying active .
Taking regular breaks and exercising throughout the day can help you regain energy while limiting weight gain at the office.
Our 12 tips for losing weight at the office
Exercising discreetly at the office
Did you know that it's possible to exercise discreetly at the office ? Simple exercises, such as stretching or using ergonomic accessories, can help you lose weight at work.
Take active breaks every hour
Active breaks involve getting up every hour for a few minutes to move around, such as walking around the office or doing stretches. These actions reduce sedentary behavior and boost metabolism.
Organize active meetings
Change the pace of traditional meetings by implementing active meetings . Discussions often become more dynamic while also helping to reduce stress in the office.
Use active furniture
Active furniture encourages movement and physical activity without you noticing, or disrupting your work.
For example, sit-stand desks allow you to alternate between sitting and standing positions, thus stimulating circulation and reducing the risks associated with prolonged sitting.
Adopting a dynamic seating system , such as Bloon exercise ball chairs , constantly engages the deep muscles and improves posture. It's an excellent way to burn calories while working out.
Working while moving
Beyond active meetings and active furniture, you can combat the accumulation of excess weight at the office by moving around during tasks that allow it:
- Make your phone calls while standing and walking.
- Get information or answers from your colleagues by going directly to their office rather than sending them an email or message.
- …
Opt for the stairs rather than the elevator.
Going up and down the stairs a few times a day helps burn extra calories. It's a simple effort that effectively contributes to weight loss at the office.
Plan your meals
Preparing meals in advance allows for better portion control and prioritizes nutrient-rich foods. This habit helps avoid succumbing to the temptation of quick and unhealthy options available at the office.
Drink enough water
Proper hydration not only helps you stay focused, but can also reduce feelings of hunger. Having a water bottle or flask handy encourages you to drink throughout the day.
Bring healthy snacks
Replace sugary snacks with healthy options , such as fresh and dried fruit, nuts, or plain yogurt. This is an ideal strategy for managing cravings in a healthy way and avoiding weight gain at the office.
Reduce caffeine consumption
While coffee can help you stay awake, excessive consumption can increase stress and cravings for snacks.
Limiting your caffeine intake and opting for alternatives , such as herbal tea, can make a big difference.
Managing stress with breathing techniques
Practicing deep breathing exercises not only helps reduce cravings related to emotional eating, but also relaxes the body.
Reducing stress indirectly helps with weight loss at the office.
Limit screen time
Staring at a screen for long periods can harm posture and increase sedentary behavior. Taking screen breaks reduces this fatigue and encourages more daily movement.
FAQ: Losing weight at the office
Can I lose weight with an office job?
Yes, you can lose weight with an office job, you just need to take active breaks, adopt a better diet and use dynamic accessories.
What exercises can I do at the office to lose weight?
Discreet exercises such as seated stretches, small leg movements or the use of dynamic seating are enough to lose weight at work.
How can I burn calories at the office?
Alternating between sitting and standing, walking more often, and taking the stairs instead of the elevator are simple but effective ways to burn calories.
How to lose weight while sitting down?
To lose weight while sitting, adopt a dynamic posture by using an ergonomic ball seat, stool or cushion to engage deep muscles throughout the day.
Which activity is the most effective for weight loss?
Cardiovascular activities such as running, cycling, or swimming are particularly effective for burning calories and promoting weight loss. These exercises increase heart rate and boost metabolism, offering rapid results when practiced regularly.
How to lose weight while working remotely?
To lose weight while working from home, we recommend incorporating active breaks into your day. Get up to do some stretches, walk around during your phone calls, or do short exercise sessions like squats or push-ups. In addition, be sure to eat a balanced diet and avoid unnecessary snacking.
