Things To Do At Work for Weight Loss

The 9 to 5 can be a challenge. You might not have a whole lot of time after work for exercise or the gym. By the time you get home, see the kids, walk the dog, clean a house that seems to be in a constant state of clutter, and before you know it is 11pm and nothing seems more inviting than TV and the bed.

Other than waking up early for a workout (one thing we all know we should do but keep pulling it off) there are little changes you can make to your work day that overtime will likely cause you to drop a few of those extra pounds you’re carrying. Fitness Republic gives us 7 easy things we can make an effort to do at work to promote weight loss:

Little Things For Weight Loss at Work

1. Take the Stairs

If you work in an office building with multiple levels, chances are that you will occasionally have cause to leave the ground floor. Whether you work on the fourth floor or occasionally get volunteered to go pick up the forms from HR on the third, you can squeeze in a little extra activity by taking the stairs instead of the elevator whenever you need to move between stories. It may not burn hundreds of calories every time you take the stairs, but if you consistently do it, the effects will add up over time.

2. Park and Walk

Most of us are trained to look for the absolute closest parking spot to our place of employment; sometimes you’ll even find someone prowling the parking lot for several minutes to find a close spot. Instead, try parking in one of the further stalls and walking. Again, it’s not much, but a little bit of exercise here and there really does add up.

3. Move Under Your Own Power

The more you can move under your own power when you’re going to and from work, the better. This next suggestion won’t be feasible for everyone, but if you live close enough to the office, you might try switching to walking or biking to work. If this doesn’t work, you may be able to take the bus. Even if there’s a stop relatively close to your work, you may be able to add a significant amount of walking to your daily routine. If you can bike, walk, or take the bus to work, you’ll help yourself stop weight gain and do some good for the environment. It’s a win-win!

4. Take Exercise Breaks

One of the difficult things about many jobs is how much they require us to simply sit. Sitting burns very few calories, it can be hard on the spine, and it can contribute to aches, pains, and postural problems. Because of this, it’s a very good idea to get up occasionally and at least take breaks to stretch.

But if you want to burn calories and lose weight, try taking small exercise breaks every now and then. Stopping once an hour to do one minute’s worth of push-ups, squats, or jumping jacks will not adversely affect your productivity, and may even increase it by helping you to be more alert. You’d be surprised how much you can accomplish during short exercise breaks.

5. Work Out at Lunch

Similarly, if you make use of your lunch break, you can squeeze in a workout without having to try to make it to the gym after quitting time. An hour-long lunch break can definitely provide enough time for a focused weights workout or a decent walk or jog, and it’s definitely enough time for a super intense HIIT session. Things To Do At Work for Weight Loss

6. Pack Foods from Home

Sitting around all day isn’t the only reason office jobs can encourage weight gain. Our jobs and airtight schedules can also take a toll on our nutrition. When you’re at the office, it’s easy to rely on vending machines, cafeterias or restaurants for food. This often leads to high-calorie, nutrient-poor meals. Instead, try packing your own healthy foods from home. It may take a bit more time, but it will be healthier and cheaper. t  Loss

7. De-stress

One of the last major ways that our jobs can adversely affect our health is by putting an added amount of stress on our lives. Stress has been shown to have negative effects on nearly all aspects of our health, from our sleep and our emotional well-being to our disease-hardiness and our weight-loss efforts. Try to keep perspective while at work, and actively avoid stress.

I’m lucky enough to have gym at work for the winter and nature walking trails for the summer. Find ways to get your workout in. If you have a job that requires a lot of sitting set a reminder every couple of hours to get up and walk around. Taking breaks like this will not only improve circulation but give your mind more clarity.