How to lose weight when you work a lot
- Dietitian.Lauren Hmede
- Feb 12, 2019
- 2 min read
Introduction:
Like most of people, you work behind your desk and you stay from 9:00 a.m. till 5:00 p.m. in the front of your screen. When the weekend comes you have a struggle to go fit and to have workout as you need to enjoy your weekend and have a break.
It is not impossible to lose weight if you work at office, some small steps can make bigger changes so let us know some of them.
Get organised
Healthy meals and snacks will not appear as a gift, you need to prepare for them and plan ahead for your shopping from grocery stores.
Shop mostly around the perimeter of the supermarket for fresh and frozen produce, lean protein and wholegrains, and enter the aisles with a plan (avoid the junk food aisle).
Cook once, eat twice
The best way to ensure healthy eating is to cook at home, and to cook twice when leftover can be stored for later on. And if you’re super prepared, you could even cook in larger batches and freeze individually-portioned meals.
Up your snack game
Replace unhealthy snacks with healthy choices and switch the bag of chocolate to more smart choices like fresh fruit, veggie sticks and a delicious dip or a small tub of reduced-fat yoghurt. Other choices could be wholegrain crackers with natural peanut butter, healthy muesli bars or small tins of tuna or baked beans.
Keep portions in check
Okay now you are cooking, preparing and arranging healthy meals and snack but still not losing weight, here it comes the portion size when really over estimating lead to weight gain and failed weight loss plan
· Fill half of your plate with non-starchy veg and avoid starchy vegetables like potatoes, peas and corn
· Fill a quarter of your plate with quality carbs. Think wholegrain bread, brown rice or quinoa. For most people, one or two slices of bread or half to one cup of grains is enough.
· Fill a quarter of your plate with lean protein, like fish, eggs or chicken breast.
Make the most of your lunch break
Healthy eating is 80% of your diet plan but it ca not be successful without exercise so why not use your lunch hour to go for a jog, join a Pilates class or hit the gym for a quick circuit. What’s important with exercise is that you find something you like and stick to it – so explore your options and get moving!
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