Weight Loss At Work: 5 tips for office goers to shed extra pounds

Having a desk job means hardly there is any activity and the same can lead to weight gain especially belly fat. The longer you sit in once place the more are the chances of your waist size increasing. If you are already a victim of the same and want to lose fat while you are working then read on.

Weight Loss At Work: With the help of a few diet tips and physical activities, one can easily lose weight. Read on to know how.

1. Count calories 

A calorie deficit is one of the ways to lose extra body fat you have. So, first and smart move while you sit and work is monitoring the calorie intake. For example, if you want to lose a pound of fat then a negative calorie balance of 2000-3000 cals is what is required. Take a journal track that you are eating and come up with an average of your daily calorie intake subtract around 500-700 calories to lose a pound or two in a week's time. Consult a doctor or a dietician to come up with the number of calories you need to have on a daily basis. Make sure you do not overdo it and have junk during the same as it will put you in the risk of nutritional deficiencies.

2.  Daily meal plan

After learning how many calories you need on a daily basis, it is also vital to come up with a meal plan as not knowing the same can lead to unhealthy eating. As per your requirement add fruits, vegetables, whole grains and healthy protein-rich food items among others in your daily plan of food intake so that you are not prone to limit last-minute, high-calorie food choices. If you are not having time to prepare meals for the day, have a handy list of restaurants or places to can provide you healthy and low on calorie meals. Make sure you do not starve as starvation can backfire your weight loss regime.

For breakfast, one can go for Idli sambhar, multigrain paranthas, chana chat, besan cheela, masala omelette, boiled eggs with multigrain toast and a bowl of fruits among others. For lunch, have brown rice or quinoa, multigrain roti, dal, sabzi and salad, make sure you have portion control. One can add fruit and yogurt to balance the meal. If you are craving for something sweet grab any fruit or dry fruit instead of sugar-laden high-calorie dessert.

3. Make healthy choices

When hungry instead of opting for chips, samosa, chat and pakoras and other junk items and treats, go for fruits, dry fruits, carrot and cucumber sticks, chaas, fox nuts aka makhana, smoothies and whole-grain crackers among others.   

4. Try standing work station

As we know physical activity is very limited due to the desk job, however, you can always go for standing workstation and not be glued to the chair. And much to everyone's surprise, even standing will help you lose calories. Aside from countering obesity, it also helps to regulate blood sugar level, helps to get rid of back pain and improves productivity and mood as well.

ALSO READ: From Weight Loss to Preventing Diabetes: 5 Benefits of a standing workstation

5. Stairs instead of the lift

Also, try and get up, stretch and take a short stroll around the office every hour. Instead of sticking to the chair when on call, you can walk around as you talk. After lunch, one can also go for a brisk walk around the block or the office and instead of taking the lift, take stairs.