For office jockeys and office employees sitting motionlessly for a long time, question of “What we will eat today?” may generally be dangerous. It is inevitable that employees who spend most of the day sitting down feel tired and gain weight. Weight gain is not only the increase of numerical value, but also causes many health problems such as obesity, insulin resistance, diabetes, high cholesterol, hypertension, musculoskeletal disorders, lumbar hernia, vitamin D deficiency, osteoporosis and malnutrition. Of course, there are certain applicable solutions in order to avoid these problems and prevent weight gain.
PLAN YOUR MENU IN ADVANCE
Determining the restaurant you will go and the meals you will eat in advance is one of the methods of controlling weight. Considering your plan will offer you a feeling of psychological relaxation and will prevent you from changing your decision when you look at the menu.
BE AWARE OF WHAT YOU EAT
Office jockeys’ biggest mistake is eating while working. In addition, sugary, fatty and high-calorie snacks trigger weight gain. However, you can avoid your wrong dietary habits by preferring to eat more healthy and nutrient foods like fresh or dry fruits, nuts, walnuts, almonds, diet biscuits, hard tack and grissini.
STRUGGLE WITH FATIGUE
Indoor office environments don’t often receive enough oxygen and sunlight. In addition to these, if you are inactive and have wrong dietary habits, it is inevitable that you will feel tired. Nevertheless, it is possible to struggle with fatigue and to be in fine fettle by being nourished properly. Therefore, you can add foods such as oatmeal, yogurt, red meat, boiled egg, bulgur, buckwheat, almond, walnut and fruit rich in protein, fiber and healthy fats to your menu.
GET ENOUGH FLUIDS
If you feel constantly weak and tired during the day, you should check your water consumption. Water consumption is very important for healthy functioning of kidneys, maintaining the body temperature balance, regulating blood circulation, eliminating toxins from the body and transporting nutrients. For a healthy life and efficient weight control, an adult should consume water at least 2 to 2,5 liters of water daily.
PAY ATTENTION ON TEA AND COFFEE CONSUMPTION
In order to control your weight, you should pay attention to your tea and coffee consumption. You can drink 2 or 3 cups of black coffee daily. If you prefer to drink black tea, it is recommended to drink tea with lemon as weak tea as possible at least half an hour after meals. Moreover, you should consider adding herbal teas that boost metabolism, mainly green tea, to your daily routine.
In order to increase your metabolic rate, physical activity is essential. However, if you’re very busy and don’t have enough time to do exercise, you can prevent inactivity by climbing ladder instead of using elevator, going on foot instead of by car and doing minor physical exercises on your desk.