10 nutritional secrets for the office

Posted in Nutrition and tagged nutrition, office, health

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Gaining weight when doing sedentary work is very easy but losing weight, no. By sitting in the office and moving the mouse, you burn calories, but not so many as to balance the calories you consume in a day.

Studies show that sedentary work is one of the most aggravating factors that lead to weight gain, even if you have decided to reduce the calories you consume. Also, if you work until late afternoon and end up eating your dinner late or if you go out for a drink or a meal with colleagues or friends after work and you do not have enough time to exercise, then you will definitely "put on" a few pounds.The majority of women usually gain pounds in their hips, butt and thighs, while men lower, in the belly. If you do not have enough time for regular exercise, it is very important to watch your diet if you do not want to gain too much weight.

The most important thing is not the caloric but the nutritional value of meals and snacks. To keep your metabolism running fast, follow a diet that contains more fat than you're used to eating and far fewer starchy carbohydrates than you imagine.

So, the list below includes everything that an office worker needs to know about losing weight and burning fat following a proper nutrition:


1. Reduce starch

Carbohydrates should be contained in a healthy meal or snack, but starchy carbohydrates such as bread, pasta or rice should be carefully consumed as they raise blood glucose levels very quickly, which will make you gain weight when you are idle for many hours. Get the carbohydrates you need from vegetables and limit starch to one or two meals or snacks a day - for example, you can eat chicken with rice, but less rice than usual. This is how you will get the carbohydrates you need, but not more than you will burn in one day.


2. Give importance to "good" fat

Fat is the main source of energy for the body. Due to its slow digestion, the energy it offers can be used over time.

Foods rich in omega-3 such as fatty fish (tuna, salmon) and certain dried fruits and seeds, are proven to increase strength and help stored fat "burn" in order to provide energy to the body.

You may also need a supplement to cover your daily fat needs.


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3. Avoid sugar

When you're in the office and need something to keep you focused and give you energy,the easiest thing to do is to eat a snack which contains sugar, but that's just going to make you want more sugar in a short time.


4. Throw soft drinks away

Carbonated drinks are an enemy, even those that have zero sugar and calories or those that promise to boost your energy levels! If they do not have sugar, then they must contain a chemical sugar substitute. The body treats these substitutes just like sugar, but it does not get any benefit from them. Among the things you need to avoid is bubble tea, which has a very high caloric value due to the milk and sugar it contains.

Drinks rich in caffeine can help you stay focused during the day, but a smoothie of fruit and vegetables will provide far more beneficial elements to the body without the sugar and without affecting your waistline! Of course, if you prefer your coffee or tea without sugar and milk, then you can consume them without fear, as caffeine increases metabolism and helps in losing weight.


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5. Consume smaller meals

You may have already been advised to eat smaller meals during the day in order to lose weight. Frequent snacks - always as long as they are healthy - boost your metabolism while fighting off hunger and controlling blood sugar levels.

So if you decide to follow this advice, the greatest risk is quantities. Try to keep your meals small, quality and law calorie.


6. Eat fewer meals

Many women saw that eating two very good meals during the day, one every five hours, helps them maintain their weight.

A hearty breakfast and a good lunch, rich in protein and "good" fat will give you a lot of energy. Unless a tiring, late afternoon awaits you, a light meal or a snack in the evening will not send you to bed on a full stomach.


7. Get food from home

Not being tempted by prepared food is quite difficult, as you can find restaurants which offer cooked food, puff pastries and fast food as well almost everywhere. None of these three categories will benefit you, since even cooked food is higher in calories and sodium than what you would cook at home, even though it may seems innocent.

On average, a woman should consume about 1.200 calories, while a man about 1.800 in order to lose weight or to maintain his/ her weight (of course this is relevant and depends on the weight of each individual).

This solution, of course, requires a lot of discipline. At the beginning of each week, leave some "supplies" of cottage cheese, milk, fresh fruit and vegetables, quality cold cuts and anything that is healthy and you think that you will need, in the refrigerator of the company.

A proper lunch will greatly reduce the chances of "running out of energy".


8. Say yes to healthy snacks

Fill your drawer with protein-rich snacks to fight your need for sugar. Alternatively, choose whatever contains fibers: fruit, celery, cherry tomatoes and raisins.


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9. Use some supplements

The substances that will help you are fish oil, chromium and alpha-lipoic acid, and those that will increase your metabolism are caffeine, green tea extract, vitamin B-12 and foods like acai berry.


10. Try not to eat late at night

After a busy day - especially if you travel and have not reached your destination until late at night - a burger of potatoes and a soft drink or something with a lot of sugar is always a great temptation!

But if you are trying to lose weight, eating foods which contain so many calories late at night is something you should definitely avoid. Better try to take a break to eat early or, if you do not have this option, choose something which contains more vegetables or an omelet.

Posted in Nutrition and tagged nutrition, office, health.

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