In today's office environment, there are plenty of perks available to keep you there a long as possible. Benefits such as open kitchens and unlimited food are excellent, but do not help when you are trying to maintain a healthy lifestyle. When you work in an office all day, you're constantly sitting and snacking, reducing your metabolic burn rate and increasing your calories. With these 4 simple tips, you can regain control of your body.
1. Work random activity into your day
Even if you only have 5 minutes to spare, anything is better than nothing. Try setting an alarm to go off hourly to remind you to get up from your desk and move around for a few minutes. Do any movement you want- jumping jacks, sit ups, or stretch. Just a few minutes of squats a day can add up to an extra pound of fat lost in a year.
Take the stairs wherever you go. Especially when you're feeling drained and tired at your desk, walking up and down the stairs a few times will perk you right up. When you need to use the restroom, try using a bathroom on a different floor.
Use your lunch break to go on a walk. Just a quick 10 minutes before and after you eat is enough. You can even make some work calls while you're doing it.
Your mom probably always told you to stop fidgeting, but maybe you should start. Pacing around could burn an extra 300 calories throughout the day, which equals a loss of up to 35 pounds a year — without even going to the gym.
Switch out your boring office chair for a big exercise ball. You'll be stabilizing your core muscles all day long without even realizing it. If you're really committed to your health and you have some extra money to spend, buy a treadmill desk.
2. Snack and hydrate smarter
Munch continuously (in moderation) on high protein snacks like hard-boiled eggs or sprouted almonds. Those foods help suppress appetites which to prevent an unhealthy binge later in the day.
It's imperative you drink plenty of water so you don't mistake thirst for hunger. It's also a good idea to snack on veggies with a high water content, like celery and cucumber. The amount of water needed per day varies from person to person, but ½ your body weight in ounces is a good place to start.
3. Be aware of office stress on your habits
Work stress can cause a rapid rise in the stress hormone cortisol, which makes you hungrier and triggers your body to store fat, particularly around your middle (not to mention a whole host of other health problems).
Stress eating is a common coping mechanism for many people. Recognize when you're stressed so you can be aware of why you may be reaching for the junk food. Ask yourself if you're actually hungry, then consider whether or not eating will actually reduce that stress. The answer is most likely no-- in fact, bingeing on junk food will only increase your stress by making you feel guilty afterwards. Try replacing your stress-eating habit with something else that actually might take the edge off, like boxing, yoga, or a massage.
4. Master the art of saying "no"
Don't accept food just to be polite or because a colleague is pressuring you to do so. Politely declining to have birthday cake at an office party isn't going to ruin anyone's time (except maybe yours). We've all heard the saying, "misery loves company," so don't let your peers drag your healthy eating habits down with theirs.
Get in the habit of saying "No thanks. I don't eat that stuff." A study at the University of Houston found that dieters were able to resist temptation more easily by saying "I don't" instead of "I can't." Saying you "don't" eat a certain food shows determination and resolve about a conscious choice you've made. Complaining and saying you "can't" eat something implies deprivation. Give it a try! Otherwise, if your willpower isn’t strong enough for that, you can always bring a clean treat from home, like our paleo fudge.
If you require a little extra push, try EnduraQ. It naturally increases your metabolism and suppresses your appetite without gimmicky stimulants such caffeine.