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How Can Office Workers Lose Weight the Healthy Way? True to Life Tips

Updated on July 17, 2019
Walking exercise.
Walking exercise.

As we reach the stage in our lives where we have to work to support our daily living, many of us tend to disregard or forget to take good care of our health. Our minds are always occupied with work, money, networks, and the like. We become so focused on hitting our goals for ourselves and for our family that for some, they only realize the bad effects when they are in a hospital bed grasping for breath because of lots of unwanted fats in our body.

Are you living your life that way? Don’t let that happen. Stop, look at the skies, and listen to the beating of your heart. Your body needs rest and stimulation too. It is not meant for an all-fix, sedentary kind of lifestyle that can lead you to obesity and other diseases. Yes, it can be hard to find time as an office worker so here are a few brilliant simple ways to help you out.

#1 Sleep and wake up early.

Our bodies are designed in such a way that it has to function or rest in specific times. In fact, this is why God made the day and the night. During the day, we ought to move, do what God has intended for us to accomplish. But in the evening, specifically at 9 pm, our body starts to signal rest as evidenced by our sleepy eyes.

During this time, our bodies start to process what it needs to support and maintain our existence especially our mind and body. When you sleep early, your body is able to benefit the proper production of hormones, which helps in achieving your weight goal. Upon waking up early, you feel fresh and peaceful.

Otherwise, when you sleep late, you easily feel irritated that you cannot fully focus on your tasks except when you take caffeinated drinks. To avoid this, the solution is simple, sleep as early as you can and wake up early for optimum body performance to get more things done.

What a doctor has to say:

#2 Detoxify upon waking up.

Detoxification helps in losing weight while at the same it gets rid of the harmful alkaline in your body. As a result, you have more vigor physically and mentally to start your day.

Significantly, you have plenty of options to detoxify nowadays but the most popular are detoxifying juices made out of natural ingredients. It just really depends on what juice is available if your fridge or backyard garden.

If you want to go for vegetables, then harvest a few handful of celery, spinach, cucumber, beets and carrots. Once you’re used to the different flavors of these veggies, you can combine all of them in one juice so you get all their detoxification benefits. On the other hand, if you want fruit juices more than the vegetables, then go for apples, oranges, and lemons. So take your pick and prepare your blender.

Looks delicious, isn't it?

Vegetable juice and fruit smoothie.
Vegetable juice and fruit smoothie.

#3 Move right in the morning.

Prepare your body for a day of movement by exercising at least 15 minutes after you drink your go-to detoxifying juice. One awesome way to get yourself moving is to play your favorite music as you sway your body to your favorite aerobics exercise.

Your stationary bike and treadmill at home can be your great saviors too. They are very effective to burn calories. You can have them indoors so you don’t have any reason why you can’t use them even for a few minutes.

You can also use jump ropes to do series of jumping movements. You can combine this with other available tools and equipment like dumbbells, kettle bells, barbells to perform a HIIT (High Intensity Interval Training) workout. No need to get a personalized trainer or gym coach because there are lots of routines from certified people on YouTube.

Great morning routine here!

#4 Exercise whenever possible.

How close is your office from where you live? If walking is possible, then walk going to your office. If you want something more exciting, then use a bicycle. You burn calories and help mother earth at the same time.

If you need to take a ride, avoid a taxi. Instead ride on a bus or train. Why? You have ample space to do stretching exercises along the way while the vehicle is running.

Upon arriving, use the stairs instead of the escalator or elevator. Avoid continuous sitting. Stand up, move your body every after 30 minutes. There are lots of ways you can be flexible while at work. You can start with stretching exercises that involves your chest, upper back, shoulder, spine, torso, forearm, neck, hip flexor, and inner thigh.

Before you eat for lunch, go to the nearest gym to exercise for at least 10 to 15 minutes. This way, you can really burn lots of calories so you can lose weight fast.

Exercises you can do while sitting.

#5 Eat more fruits and vegetables.

Still, the fastest way to lose weight is to eat fruits and veggies for your meals in exchange of high-fatty foods. You should be eating light especially in the morning and evening. Don’t stuff your body with much to digest if you knew you’ll be doing lots of sitting for the day in your office.

But of course, don’t let yourself get hungry. Why? We tend to eat more when we are hungry. So it is better to bring a box of salad or root crops (i.e. sweet potatoes, beets, turnips, radishes) that you can munch whenever you feel like eating. That way you are not depriving your body of the nourishment it deserves. You have peace of mind too.

Be mindful, however, because there are high-calorie fruits and vegetables that can add up to your weight instead of helping you lose the fats (ex. avocado, passion fruit, sweet corn, beans, and legumes).

Yummers! Eat with hands, fork or chopsticks.

Fruit and vegetable salad on the table.
Fruit and vegetable salad on the table.

#6 Engage in sports.

Getting yourself busy with sports during weekends is a great idea not just to achieve your ideal body weight but for holistic well-being. Playing your favorite sport is an effective exercise. It also stimulates your brain especially if you join competitions and it improves your social skills by meeting new people.

Running in a marathon for a cause.
Running in a marathon for a cause.

How about you? What is your sports?

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What to do next?

So those are the healthy ways for you to lose weight while working in an office setting. Think of how you can adapt these in your daily life now!

As an office worker, which of these have you been doing?

See results

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2019 Aeva Gono


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    • Lorna Lamon profile image

      Lorna Lamon 

      18 months ago

      Interesting article. I spend most of my day in an office and so make it a rule to get up early have breakfast and go for a brisk walk. Thank you for sharing.


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