Best Ways to Prevent Weight Gain at Work (Part 2)
In the first part of this blog on learning how to prevent weight gain at work, drinking lots of water, working at a standing station and bringing healthy snacks to work were the three tips covered. Here are three more ways to stay healthy during the work week….
Do mini-workouts throughout the day
If going to the gym for 90-120 minutes a night is impossible or sounds like the last thing on Earth you’d want to do, no problem. It’s actually healthier to break up your periods of movement into different mini-routines.
Take two minutes to climb up a few flight of stairs, then go back to work (seated on an exercise ball or standing at an upright workstation; see part 1). Repeat 4-5 times or so during the day.
Short bouts of exercise may result in weight loss and produce similar changes in cardiorespiratory fitness when compared to long bouts of exercise, says a study in the International Journal of Obesity and Related Metabolic Disorders.
In fact, some studies conclude that short bursts of exercise are healthier than one prolonged workout. A study in the British Journal of Sports Medicine concluded that even if you manage to exercise for at least a half hour every day, if you’re sitting the rest of the day, you’re at more risk of dying prematurely (another reason to get a standing desk).
Eat Breakfast Every Day
Many busy worker-bees don’t have time to make a healthy breakfast. Grabbing a donut and a gulping a large cup of coffee on the way to work is a much faster and easier way to provide the brain with a bolt and jolt of energy.
But skipping breakfast has been proven to lead to weight gain. When you don’t eat a balanced breakfast (oatmeal with a handful of blueberries and sliced almonds, sweetened with a tbsp. of honey, for example), you end up compensating later in the day--often at night--for calories.
Instead of eating starches that convert into sugar early in the day, if you skip breakfast, you’ll likely have a craving for high-starch foods at night like regular pasta.
(It’s ok, though, if you have a craving at night for noodles, thanks to calorie-free Miracle Noodle!)
A study in Obesity Research concluded, “Eating breakfast is a characteristic common to successful weight loss maintainers and may be a factor in their success.”
Eat Protein, Fat and Carbohydrates at Every Meal
Perhaps the biggest factor in preventing weight gain if you have a sedentary job is to eat all 3 macronutrients at breakfast, lunch and dinner. Macronutrients is a fancy dietetic term for proteins, dietary fats and carbohydrates.
For lunch and dinner, make sure the bulk of your carbohydrate intake comes from vegetables (though not from white/mashed potatoes and corn as these both easily convert into sugar). Yes, veggies are a carbohydrate. In between meals, you can have a serving size of fruit (another carbohydrate) combined with a handful of seeds or nuts.
Salads and veggie stir-frys are an easy way to get adequate fiber and vitamin intake. Getting enough fiber will help you stay full. Add a lean piece of fish or healthy meat (healthy meat is processed with no antibiotics or chemicals like nitrates) to your salad or veggie stir frys.
Take one day a week, say Sundays, to prepare a very large serving of Miracle Noodle veggie stir-fry. Use Pyrex containers to store leftovers and simply heat up in the microwave at work.
Combining all 3 macronutrients at every meal will prevent cravings!
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