How to Prevent Weight Gain from Sitting All Day

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Prolonged sitting has always been a problem for office workers because it may lead to weight gain, among other adverse effects on the body. But that’s unavoidable now, what with most people working from home and stuck to their desks. The new work setup has prompted some to cancel gym memberships and forgo any kind of exercise.

The pandemic has been stressful enough without worrying about excessive weight gain. If you find that you’ve put on a few pounds or you simply want to prevent it from happening, follow a regimen that allows you to live a healthier lifestyle.

Here’s how to lose weight:

  1. Stretch for 5 minutes after every hour of sitting

Whether you’re working or binge-watching your favourite show, you have to take a break for at least five minutes for every hour that you’re seated. Incorporating micro-movements or simple stretches will loosen up your whole body.

  1. Walk for at least 10 minutes after each meal

Walking after every meal stimulates your metabolism and helps in burning calories. It’s also an efficient way to curb sugar cravings and help increase blood circulation throughout your body.

The ideal time to go for a walk is after every meal. So that’s 30 minutes for breakfast, lunch and dinner. Don’t go over 15 minutes as you can get indigestion. Walk slowly or at a light pace to keep your metabolism high and keep stomach issues away.

  1. Hydrate

Staying hydrated while working will keep you refreshed and alert. There are times when you feel hungry, but you’re really just thirsty. When you don’t hydrate, your body receives mixed signals and often confuse hunger with thirst. To make sure that it’s not “hunger” you’re feeling, drink water first. If you think that it’s been hours since you’ve last eaten and that you are indeed hungry, then it’s time for a small meal. Otherwise, just hydrate.

Dehydration can affect our cognitive functions and lower intellectual performance so always keep a water source close to your work area. Also, always go for water over any other form of liquid as it cleanses the body and has fewer calories.

  1. Organize your workspace

A clean workspace helps clear your mind and boost your energy. Cleaning your workspace and your home will keep you active and get you moving too, not to mention, an environment free of dust and dirt is good for your health.

  1. Exercise for at least 30 minutes every day

Exercising for at least 30 minutes a day will keep your body in top shape and relieve your mind of stress. While working from home gives you a lot of perks, it can be difficult to maintain a consistent exercise routine. It’s even harder to lose weight now because there’s really no need to leave the house aside from grocery shopping.

To get rid of inactivity, you have to schedule your workouts. Prioritize it the same way you would prioritize a task at work. Find the ideal time for your workout. It can be early in the morning before work, or in the evening after you get off work.

Here are some exercise suggestions:

  • Yoga
  • Aerobics
  • Squats
  • Skipping rope
  • Jumping Jacks
  • Pilates

You can check YouTube for tutorials for guidance. The important thing is to find a workout that you enjoy and won’t have any problems sticking with.

  1. Get proper sleep

You’d be surprised how something as relaxing as a good night’s sleep can help you maintain your weight or even help you shed off a few pounds. Lack of sleep can lead to overeating as the body releases hormones, such as ghrelin and leptin in an abnormal way. These hormones stimulate appetite and will cause us to eat more than we usually do.

Learn to develop healthy sleeping habits that can provide you with 7 to 8 hours of deep sleep every night. For starters, cut off caffeine 4 hours before bedtime and avoid eating 2 hours before sleeping.

Start Today

Your overall health is your main priority. It’s important not to just take care of your physical health, but your mental and emotional health as well. It’s easy to develop bad habits when we’re placed in a situation where we don’t know what to do. Social distancing and being quarantined are scenarios all of us have never experienced before, and these instances can throw us off. But, it’s important to adapt to the situation, be aware of what needs to be done and then apply the changes that will make you better.


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Vinh Van Lam & Stuart Horrex

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Vinh Van Lam
the authorVinh Van Lam
Vinh Van Lam, co-founder of ArtSHINE, is a visionary art coach and entrepreneur with a passion for fostering creativity. With a diverse background in art and business, he brings a unique perspective to empower emerging artists, enabling them to thrive in the dynamic art industry through the innovative platform of ArtSHINE.

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