Plus, some diet tips to help you lose weight at work
Wondering how to lose weight with a busy schedule? The simple answer to that is to remember to indulge only in healthy snacks and manage your time better in order to fit those minimum hours of exercise into your workday. While that balance between diet and physical activity is ideal, it isn’t quite so easy to put into action. The average person’s hectic workday is notorious for coming in the way of a perfectly laid out weight loss plan. Visiting the gym is not always possible with a demanding job. Moreover, being consistent with exercises at home could also be extremely exhausting after a long day at work. But this shouldn’t discourage you from trying to lose weight because even if you are unable to fit in workout slots after/before work hours – considering the numerous other things you need to get done – you could also make use of your office hours and get fitter sitting right at your desk.
So, to help you make the most of your time at work, here are some simple diet tips and office exercises you could perform while sitting at your work desk to help you lose weight:
How to lose weight at your work desk with easy office exercises
Standing for a long time instead of sitting throughout the day could help you burn more calories. Additionally, by including a few simple office workouts as part of your daily routine could keep yourself healthy as well as be more productive. Apart from stocking up on healthy snacks and consuming ample water to help you lose weight at work, you could perform the following exercises sitting at your work desk.
1. Fidgeting exercise
Staying physically active throughout the day is extremely crucial if you want to know how to lose weight and burn some extra calories. Fidgeting with things around you and moving about in general, constantly doing something or the other could burn an extra 350 calories in a day. Some things you could do are rapidly tap your feet against the floor or even chew gum.
While each of these movements will result in only minimal calorie burn, fidgeting could go a long way in helping you lose weight. So make sure you convert your sedentary lifestyle to a more energetic one in every way possible.
2. Deep breathing
Taking deep breaths from time to time helps you to not only soothe your mind but also reduces your heart rate. Ensure to breathe in through your nose and breathe out through your mouth.
This exercise is a good one to help you tone your abs. Laughing often can also lead to weight loss as it tightens your stomach muscles, exercises your diaphragm as well as relieves you of stress. All of these factors contribute to weight loss.
Shrugging constantly at intervals during your office hours while sitting at your desk, is an excellent way to help you lose weight. While you could skip this one during your meetings, it is easily one of the office exercises that you could perform at your cubicle at work as it works your shoulder muscles and relieves you of stress.
To perform this office exercise in the right manner, raise both your shoulders to a shrug and hold the position for about 5 seconds. Release and repeat the same. Do as many reps as possible for maximum effect. You can also combine this exercise with certain neck stretches for added benefit.
4. Stimulate digestion
You know that the faster your body processes and digests the food you consume, the better are your chances of losing weight. This digestion exercise will help you make your stomach flatter to stimulate peristalsis, the muscle contractions which are wavelike and move food through the digestive tract.
To perform an exercise to stimulate your digestion, you need to suck in your stomach as far as possible, and then stick it out as far out as you can. Inhale while sucking in your stomach and exhale while pushing it out. This small exercise stimulates blood flow to the stomach, works your abdominal muscles and also aids in digestion, according to nutritionists Tammy Lakatos Shames and Lyssie Lakatos Shames, who spoke to the folks at Reader’s Digest.
5. Tone your legs
As it turns out, you don’t need to visit the gym for leg day or perform exercises with the help of a resistance band to tone your leg muscles because you can do those things just by sitting at your desk in the office.
This simple exercise involves keeping your legs straight while sitting in your seat as the start position. Cross one leg over the other and raise them off the floor. While your legs are in the air, press your top leg down while simultaneously resisting the pressure with the help of your bottom leg. Do this until your muscles are tired. Repeat by switching the position of both your legs.
6. Chair squats
Chair squats are an excellent exercise for the effective strengthening of your body. This chair exercise also helps you burn more calories than usual and you can do them at your desk.
Plan a few workout routines with chair exercises. Every time you rise from your seat and sit back down counts for an exercise too! But if you want to know how to lose weight by performing chair squats, you need to begin by sitting straight with your spine erect. Puff out your chest and keep your body posture rigid. Then, lower yourself one inch from the chair, in a motion of sitting down. Hold this position for ten seconds before moving back to a standing position. Repeat this chair exercise multiple times a day to see real results.
7. Side stretch
Sitting for long hours at your desk and staring at the computer screen could cause a lot of stiffness in your body. Performing the side stretch, which is a simple neck exercise, will help you relieve your body of this stiffness.
To perform this exercise, sit up straight and keep your shoulders relaxed. Next, bend your head towards your left shoulder and hold the position for about 5 seconds before returning to the original position. Now bend your head toward your right shoulder and hold the position again for 5 seconds before returning to the original position. This would complete a single rep.
Perform at least 6-8 reps consecutively in a day if you want to see real weight loss results.
8. Sitting abs twist
One of the easiest office exercises to help you lose weight can be performed just sitting in your chair. This is the sitting abs twist exercise. For performing this exercise, you will need a bottle to support the movement and help you get your desired results fast.
Begin with positioning yourself at the edge of your chair and keep your back straight. Hold the bottle in a horizontal position with both your hands near your chest, twist your body to the right as much as possible and hold for 5 seconds before returning to the original position. Repeat the same movement on your left side. This makes one rep. Perform at least 5-6 reps in succession.
9. Palm stretch
The palm stretch exercise could either be performed while sitting at your desk or standing near it. If you wish to perform this exercise while sitting, begin by sitting straight in your chair with your palms facing upward and stretched out ahead of you. Hold the top of your right palm with the help of your left hand and pull the fingers of your right hand inward. Hold this position for 30 seconds and release. Repeat the same with your other arm. This completes a single rep. Repeat the exercise 5-6 times at a stretch since it will not only boost weight loss but will also relieve stiffness in your fingers and wrist.
How to lose weight while just sitting at your desk with these diet tips
There are certain ways you could boost weight loss while staying put at your workstation. Some of them are swapping your milk tea for white tea or green tea, keeping healthy foods visible near you to avoid cravings in between meals or even making small lifestyle changes like taking the stairs instead of the elevators and going for walks after lunch. But if you really want to make a difference and shed some kilos while at work, here’s what you need to do.
1. Stock up on healthy snacks
Some of the healthy snacks to stock up on are ones which are filled with fiber and packed with protein. These snacks will keep you feeling full for longer. So even if that meeting runs way past your lunchtime, you’re not overeating afterward.
The best snacks to munch on at work are ones which are non-perishable and have relatively fewer calories. These include low-sugar granola bars, nuts, dried fruits, whole grain crackers, roasted chickpeas or even a jar of peanut butter and almond butter. You could even store some nutritious foods like apples, edamame, black-bean dip or hummus for crackers, non-fat yogurt, low-fat cottage cheese or raw sliced veggies like carrots and cucumbers.
2. Drink plenty of naturally flavoured water
You know that consuming ample water could flush out all the toxins from your body and help you lose weight in the process. So, if there’s one easy method to help you lose weight fast and burn belly fat, it is by drinking water infused with fresh flavours, especially during the summers. Apart from keeping you hydrated, the fresh flavoured water contains potassium from fruits, herbs or vegetable infusions that could help flush salt from your system which is one of the major causes of bloating. During summer, aim to consume at least 2 litres of water in a day.