Everybody who works at an office knows how easy it is to gain weight — between the snacks around the break room and the lack of time for exercise, losing a few pounds can seem impossible. But it doesn’t have to be that way! With a few simple tips, you can make every day a healthy one and start shedding those stubborn office pounds.
1. Stand Whenever You Can
Many office jobs involve sitting at a desk for hours on end, but you can fight the ill effects of a sedentary lifestyle by standing up whenever you can. Instead of sitting, stand while you have phone calls and change up your desk chair for a standing one. If you can’t invest in a new furniture just yet, pile some books on your existing chair to lift you up. Even if you can only go a few minutes at a time, standing up and changing positions is good for your body and for your metabolism.
2. Take Lunch Breaks Outdoors
Take advantage of the warm weather and spend your lunch break outdoors. If you have an outdoor space near your office, walk around or even practice a few yoga poses. If you don’t have access to an outdoor space, walk or jog around the block during lunch and return with ample time to rest before heading back to work. Not only is getting some fresh air great for your body, it allows you to distance yourself from the office and clear your mind.
3. Drink lots of Water
It may sound counter-intuitive, but one of the best ways to lose weight is to drink lots of water. Studies have shown that people who drink water before meals tend to consume fewer calories, as well as a significantly higher amount of fiber than those who don’t. Not only does drinking water make you feel fuller, but it also helps flush out toxins from your system and boosts your metabolism.
4. Eat Healthy Snacks During Breaks
It’s almost impossible to avoid the snack drawers and vending machines at the office, but you can make healthier choices if you plan ahead. Before your work day starts, fill a container with a handful of pre-portioned, healthy snacks like nuts, fruits, and granola bars. Not only will you save money, but you’ll also be making healthier choices throughout the day.
5. Park Further Away Within Reason
Instead of finding the closest parking spot to your office, take a few extra steps by parking further away. This might seem like a small step, but those additional steps quickly add up — plus the additional walking will help speed up your metabolism, which leads to burning more calories.
6. Rouse Yourself with a Cup of Coffee
There’s something about the smell of a good cup of coffee that can help you feel energized and motivated for the day. But instead of reaching for a sugar-loaded latte, opt for a plain cup of black coffee. Not only will you get the same energy boost, but you’ll also be consuming fewer calories in the process.
7. Work Out with a Workout Partner
It can seem like a daunting task to manage a workout schedule around your work responsibilities, but having a workout partner can make a huge difference. If you can find someone at the office who is looking to get back into shape, you can brainstorm together and come up with a plan that works for both of you. Working out together not only serves as a great motivation to stay on track, but it’s also a great way to bond.
8. Use Free Fitness Apps & Programs
If you can’t find a workout partner at the office, there are plenty of free fitness apps and programs available, many of which you can use while you’re sitting in your cubicle. Simple exercises like standing up and resting your feet on the desk, stretching, or using resistance bands are all great options for getting in a quick workout.
9. Reward Yourself for Reaching Goals
Sometimes, it’s hard to keep up a workout routine, especially if you don’t have a way to hold yourself accountable. That’s why it’s important to set realistic goals and reward yourself for reaching them. Whether it’s a massage, a new pair of shoes, or even a healthy smoothie, rewarding yourself will help you stay motivated to keep going even on the days you don’t feel like working out.
Losing weight doesn’t have to be impossible while at the office! With these 9 tips, you can make every day a healthy one and start your weight loss journey right at the office. Remember to plan ahead, stay hydrated, and reward yourself for reaching your goals and you’ll be on your way to being an office fitness guru in no time.