The hectic schedule and the fast-paced world, leaves you with a lot of stress, unhealthy foods and of course how obesity can be ignored.
Working for long hours is stressful and makes you indulge into unhealthy food habits. If you are on a weight loss plan then it becomes more tough to stick with the diet.
It is not easy to prevent weight gain when you are trying to balance the work and weight. Sitting all day in one place with sugary beverages and office snacks it is not so easy to avoid weight gain.
Let us understand why there is a high tendency of gaining weight in people who are into desk jobs for 8-10 hours a day.
-The high level of stress is known to increase weight in people spending long hours on desk.
-The long hours of sitting affects the waistline and thus increases the belly fat.
-The time taken to reach the office and coming back home is too long and adds on to the sitting hours especially when you are commuting in a cab. This increases the BMI when compared to people taking public transports.
-High level of stress releases the hormone cortisol as a result you crave sugary foods and this promotes the fat deposition in all parts of the body.
-Late night work or people working in night shifts have a disturbed sleep pattern tend to gain more weight than people who have a good nights’ sleep.
-Eating the meal provided in the office is not a good idea. The high calorie food is an add on to the fat deposits.
-There are chances to flow with the eating habits of the colleagues. If you cannot say NO to fatty foods then definitely it will reflect on your body.
-Frequent office parties are hard to ignore and contribute to weight gain.
-The morning sunlight is essential for weight loss but the office hours that start before the sun comes and gets over after the sun goes promotes weight gain.
Some of the ways that can help you prevent weight gain while working for long hours are-
1.Prepare your meal in advance. While coming back from work if you do not have a prepared meal you grab the foods that are easily available or eat ready to cook foods. These ready to cook foods or foods ordered from outside are unhealthy and add extra calories to your body.
2.Eat healthy snacks- before leaving for the office pack the home cooked meal for lunch and along with it keep healthy snacks.
3.Avoid keeping snacks on the desk and instead plan your snacks with fruits and protein drinks or bars. Keeping the healthy food option in your desk will prevent you from unhealthy office snacks and also keep you full longer.
4.Keeping yourself hydrated is important because many a times the brain gets confused between hunger and dehydration. So, keeping a bottle full with water will keep you away from having frequent snacks.
5.Keep moving whenever you get time especially during the lunch break.
6.Eating your meal slowly prevents eating excess as it has been found that people who eat quickly without chewing the food have a high tendency in gaining weight.
7.Most of you receive bonus or incentives. Why don’t use these for a weight loss plan or in taking dietary advice from the healthcare professionals, after all good health is the most important thing and then comes the rest of all.
8.Keep your tiffin and snacks box filled with protein rich food. It keeps you full for a longer period. Keeps you energetic throughout the day and will prevent you from overeating.
9.A proper sound sleep is important to keep the stress away. Managing stress can be of great help in managing weight.
Thus, for managing the weight or preventing weight gain while working for long hours it is recommended to eat foods rich in fiber and protein and less in carbohydrates. One must make sure to consume a lot of water and choose healthy beverages such as green tea. Consuming two cups of green tea everyday works as an antioxidant and energy booster.
So, keep yourself healthy no matter what pattern of work timings you follow.