How to Lose Weight at Work.

Lifestyle tips to stay fit, lose weight and feel healthier at work.

It can be difficult to keep our weight down during the colder months of the year.  We have a habit of divulging in poor choices of food, not being as active, and remaining seated at our desk throughout the entire day.

There are ways that we can improve our wellness and keep the extra weight off at work this Winter. Make your workplace better for your health and wellbeing, by giving your work routine a makeover. Here are our top tips on how to lose weight at work.

Drink 2 Litres of Water a Day

Drinking water is scientifically proven to help with weight loss.  How? When you are dehydrated, your Lipase, the enzyme that metabolises fat, functions poorly, making it hard to break down fat cells.

Remaining hydrated will help you control the amount of food you take in during the day.  In many cases, if you are thirsty, you will feel hungry and start eating when you should be consuming water.  Drinking water throughout the day will help you lose the signals of feeling hungry, instead, you will feel full.  On top of that, drinking plenty of water will flush out toxins from your body that otherwise can lead to infections and illnesses.

Pack a Lunch Every Day

When we buy lunch or go shopping on an empty stomach, we tend to make poor food choices. Always pack your lunch for the following day after dinner, that way you will make healthier lunch choices.

If you bring a lunch to work it will help with weight loss or stabilising weight because you are controlling your portions. You have the time to create a well-balanced meal that will keep you satisfied all day.  

Leave Your Office at Lunchtime

That does not mean walking to the cafeteria!  Get outside and head to the nearest park and take a long walk.  You can find good walking paths near you by using Google Maps. You will increase your exercise, fresh air, and vitamin D intake all at once and boost your energy to get you through the rest of the day.

Never eat at your desk. Eating at your desk is bad for desk hygiene, creative thinking and motivation. It also opens up the door to regular snacking throughout the day.

Stand Up Every Few Hours

Most of us have all read the articles about how ‘sitting is the new smoking’. Staying sedentary for prolonged periods of time is detrimental to our mental and physical health, which is why we need to find ways to stand more at work.

Height Adjustable Desks are a great way to get yourself standing up and staying productive. Regardless of your office space, there are so many different styles available. I guarantee you will find a desk that suits your space and budget.

Walk and Talk

Once you start standing at your Stand Up Desk, it’s a lot more inviting  to walk around your office. Instead of sending your colleague an email, visit them at their desk or suggest a walking meeting.

If walking around your office is not applicable, change up your commute to work. If you drive, park your car further away. If you catch public transport, get off at the stop before your regular stop, and get a few strides in before you get to your office.

Improve your snacking habits

Rid your desk of those “emergency” sweets.  You know what they say, out of sight – out of mind!  Get rid of all those unhealthy snacks stored in your desk. 

The best way to prevent a “hangry” (hunger + angry) episode between meals is a healthy snack. Healthy snacks include nuts, seeds, vegetables, fruits and other high protein or low-calorie fiber snacks.

Take the stairs

This is an obvious one, but you may be surprised how much weight you can lose by doing it. Use the stairs instead of the elevator, and you'll burn twice as many calories as you do walking.

Seek someone to be healthy with

It’s a lot easier if you have someone to lose weight with.  This will help you stay away from the sugars and starches others are consuming during office parties.  If everyone is gorging on a cake, you might be tempted to join in. If someone else is with you, accountability will come into play!  If both of you want to participate, go ahead but just have a small piece or share.

Form a walking group

Doing exercise with others can help you to remain consistent in your physical activity. Advertise your walking group on the work noticeboard and see how many people are interested in joining you. Similar to having a diet buddy, you will be more accountable with more people on board.

Keep a track of your meals

It can sound tedious, but what's one more to-do on your list of desk duties? If keeping track of your diet seems too difficult, get a simple phone app to record your daily consumption. 

Have a reminder of why you want to lose weight.

If you have a specific reason why you want to lose weight, perhaps it’s for your wedding, being reminded of your reason will help you keep on track. Keeping a photo at your desk will help you be strong and stick to your goal.

Suggest to your company to provide healthier snacks.

Switch the lolly jars for nuts or seed containers. Get your company to introduce healthier snack options and promote wellbeing in the cafeteria.

Incorporating a few or all of these steps into your daily work routine will help you discover how to lose weight at work and feel healthier this Winter.