How to lose weight at work

Tuesday, July 12, 2016 1 Comments


When you spend 40+ hours a week in one place you eventually develop daily habits that can make or break your health goals. A lot of us have a few pounds we'd like to lose here and there but we can't seem to wake up early enough to go to the gym. Then by the time we get home, make dinner, etc we are too exhausted to even think about working out.

So how do we get to our weight and fitness goals with all these dilemmas? We need to find ways to work out and be healthy while on the job. Here are some things I do everyday (or try to) in order to maintain a healthy lifestyle around the clock.


Drink green tea - Tea really does a great job of keeping hunger at bay. It magically speeds up your metabolism and burns belly fat (mostly around the stomach area). There are many varieties of green tea with some being a lot stronger in flavor (oolong) or more mild (jasmine). I tend to stick to typical green tea or peppermint on a daily basis. I always drink mine without a sweetener but if you have to sweeten it use a little honey. I'd aim for 3-4 cups a day.



Take the stairs or park farther away - making these two subtle changes can have a huge effect on your weight loss. By taking the stairs and/or parking farther away you are burning calories and building muscles. So next time you are tempted to take the elevator just take the stairs instead. And rather than fighting for the closest parking spot choose one with a bit more distance. Trust me these little things will pay off big time!



Take a walk on your lunch break - a really great way to burn major calories is to go on a walk after or before you've had your lunch. Be sure you wear or bring comfortable shoes to the office for this. Do this everyday and you're bound to see some changes. Plus a midday walk will energize you and fight that afternoon funk we always seem to get.



Pack a healthy breakfast and lunch - plan a healthy breakfast and lunch early enough so you're not rushing out the door and grabbing whatever you can. Always eating out for lunch limits your control over your exact calorie intake. Preparing healthy meals for work ensure you stay within your calorie limit. Remember, abs are made in the kitchen, not the gym!



Keep healthy snacks - we all get the munchies at work and it's so easy to run to the store or the vending machine for a snack. These seemingly small snacks pack on major calories and sugar and can be detrimental to your weight loss goals. To avoid this be sure to pack some fruit, veggies, or nuts to snack on throughout the day.


Drink a lot of water - this is so important you guys. Be sure to drink at least half your weight in water (oz). So if you weight 150 lbs that's 75 oz which is about 4.5 (16 oz) water bottles or 9 (8 oz) glasses of water. When you don't drink enough water your body will store a lot of toxins, salt and water that can make you appear a lot heavier than you actually are (i.e. water weight).


Get up, stretch, and walk around - sitting for long periods of time can slow down your metabolism and tighten your muscles. Be sure to stretch every hour to help your blood circulation and keep your muscles active. Plus if you're drinking all that water and tea you'll be getting up frequently anyway to use the restroom.


Exercise in the bathroom - this might seem a little weird but just bear with me. When you go to the bathroom try doing some squats and lunges. You already know or have at least heard of these amazing workouts. Try doing 15 each and each week slowly build up your repetitions. These are a sure fire way to tone and tighten your legs and butt.


Learn to say no - this is probably the most important tip. I can't tell you how many times a week someone brings in donuts and baked goods. It takes a lot of self-control but each treat does seriously add up. So next time someone mentions free pizza or cake just gracefully decline, eat some fruit and go on a walk girl. You got this! and remember you're not the only one trying to make healthy choices. Try reaching out to fellow health conscious coworkers for support if that helps :)

Love,
Ruseberry

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