Work weight gain can be difficult if your daily working routine is predominantly desk based. Our level of activity on a weekly basis therefore tends to be relatively low. We might be able to make it to the gym some days but often end up being too busy or too tired. Diet and exercise is key to our weight management, however our working environment can sometimes mean we have to pay extra care to what we’re putting in our body! The Marlow Club’s fitness and nutrition advisers have put together some tips to avoid the work weight gain!
5 Top Tips To Avoid Work Weight Gain!
One of the main reasons why we eat poorly at work comes down to not preparing enough food for the day. This means we end up in the café with some serious hunger cravings, making it very hard to make good food choices!
We’re not saying you’ve got to have every meal covered Monday to Friday. Maybe for 3 or 4 days you bring your own lunch in that’s got a healthy balance of protein, carbohydrates and fats along with some low calorie snacks. This will help get you through those hunger cravings during the day.
Pay attention to your Hydration
Make sure you are drinking plenty of water! A lot of the time when we start getting hungry it’s actually because we’re dehydrated! Always have a glass of water or a bottle with you and sip it throughout the day. Be careful you don’t drink too many calories. Be wary of the sugars and calories in certain drinks and coffees.
Minimise Stress levels
Work can get pretty stressful at times with deadlines and projects. Increased stress levels can lead to levels of the hormone Cortisol rising which has been found to trigger sugar cravings. There are many ways to reduce stress; getting a good nights’ sleep, enjoying an invigorating gym workout or any physical activity or certain relaxation exercises, try these to avoid the stress snacking!
One of the best additions to your working day is getting active. Not only does it get your heart rate up and you burn more calories, it will energise you and help you through the rest of your day! Anything from a short walk around the office block to getting a quick lunch time gym session will relieve stress and make you feel better. It also keeps you out of the office café which never tends to end well! Check out The Marlow Club’s 30 minute HIIT classes for those that live or work locally and are short on time.
Take The Stairs
Next time you have a meeting with a colleague on a different floor – try taking the stairs. As well as giving you the chance to stretch your legs, walking up the stairs will get your heart rate going and your energy levels will enjoy a healthy boost as well.
Remember, changes to your body don’t happen overnight. Good or bad, changes develop over time as a result of the choices you make on a daily basis. Focus on the small changes each day, like what you’re choosing for lunch, the bigger picture will handle itself! The Marlow Club supports local businesses with a variety of corporate health, fitness and nutrition packages. Please get in touch with Alice@themarlowclub.co.uk if you would like more information on what we can offer. We understand the importance of diet in living a balanced lifestyle and offer our members a nutrition service to support their exercise programme.