Women's Tips

How to lose weight on a sedentary work woman

  • Share
  • To tell
  • To recommend

Any sit-down work (in the office at the computer, at the checkout in the supermarket, the seller in the store, etc.) has a negative impact on health. A person moves a little, which leads to deterioration of blood circulation, pain in muscles and joints. Metabolism slows down and, as a result, a rapid weight gain occurs. And if you add here an unbalanced diet and frequent snacks, then obesity or diabetes is just around the corner.

It seems that in such conditions it is unrealistic to keep yourself in good physical shape. Experts argue that nothing is impossible. If you follow the advice of nutritionists, you can improve your health and get rid of extra pounds.

Move more

“As a coach with 10 years of experience, working with clients of all professions, from athletes to lawyers, I can say that the key to success is a constant movement,” says Ben Williamson, CEO and founder of the CrushFit fitness center. This can be cycling to work, roller skating during the lunch break, walking in the park, dog walking. Do not avoid physical exertion. If the work is a couple of stops from home, it makes sense to walk, rather than drive. Instead of the elevator is better to use the stairs.

Take food from home

When you want to eat, usually a person stops picking chips, crackers, sweets or cookies. But this happens only if there is no more wholesome food nearby. If you can not resist the temptation to pamper yourself while working with something tasty, without waiting for dinner, it is better to take food from home. Slice the fruit or vegetables into slices, put them in a container or mini-fridge and go to work. At least, such a snack does not contribute to the addition of extra pounds.

Do not eat at your desk

One of the easiest and most effective ways to lose weight is to wean yourself off eating and even snacking in the workplace. If you get hungry - go and eat in another room (conference room, a back room, a place specially designated for dinner). Snacking in a hurry contributes to bloating, as air enters the stomach, so eat slowly, feel and enjoy the taste of food. In this way, you subconsciously stop associating your workplace with food, which means that you will often not experience a feeling of hunger.

Attend the gym

You do not go to the gym because of the lack of a subscription or because there is no partner for joint workouts? Admit to yourself that all this is just excuses. You do not need to spend hours exercising yourself with exercises - just half an hour 3-4 times a week is enough to give the body moderate physical exertion to see how the pounds are melting before our eyes. In addition, stretching the muscles and joints after sedentary work is also useful, even if you do not have excess weight.

Do not force yourself to eat food that you do not like

Nutritionists Jessica Jones and Wendy Lopez insist that dinner should choose those dishes that you like and bring pleasure, and not those that "need". Unloved food is a direct way to overeating, because a person feels the need to pamper himself with something really tasty. As a result, you yourself will not notice how while watching a movie before bedtime, destroy a pack of chips or cookies.

Limit the consumption of fast food, sugar and alcohol

Fitness trainer Brian Evans claims that overweight problems will never arise if a person significantly limits the use of fast food, sugar and alcohol. "It is important to adhere to a balanced diet," explains the specialist. “I do not recommend purchasing low fat or no sugar products.” Such labeling is nothing more than a marketing move to increase sales. In fact, synthetic substitutes are added to the food that promote weight gain.

Drink plenty of water, but not while eating.

An adult should, on average, drink 2 liters of water per day. This figure may vary depending on physical activity, gender, age of the individual. For example, on training days, it is advisable to drink per liter more than the norm in order to prevent dehydration. Fitness trainer Demi Dee does not recommend drinking liquid during a meal, because it dilutes digestive juice in the stomach, weakens salivation. As a result, extra pounds.

Get enough sleep

Proper nutrition, movement and good sleep are three aspects that contribute to weight loss. “Turn off your work phone and complete the correspondence with your colleagues at least one hour before bedtime,” advises certified fitness trainer Rob. “Take a bath or shower, listen to relaxing music, mute the light - give your body a good rest from worries and problems.”

Set achievable goals

Of course, those extra pounds will not go away in a day or two, but if you set realistic goals, small victories will motivate you to go further. For example, at first you trained for 15 minutes, so next week you can work out for 20-25 minutes. At first they visited the gym a couple of times a week - now it's time to increase the number of visits to 3-4.

Cook at home

Self-cooking is important for losing weight, because it excludes the possibility of being seduced by some harmful delicacy (which often happens when a person is hungry).

“Make preparations to the beginning of the next working week. Slice the vegetables and put a small amount in the food container daily. Cook a dozen eggs and cut 1-2 pieces one into a salad every day. Make sure you always have fruit at home that you can take with you to work, ”advises track and field athletics Meredith O'Brien.

Ready homemade food will allow you to adhere to a certain diet, will help make food more balanced.

Keep a food diary

You can record everything you ate in a day, in a notebook or use a special mobile application. At the same time, it is not necessary to count calories - it’s enough just to keep records Strange as it may seem, but this psychological method forces us to be more selective about the choice of food, it trains self-discipline and self-control. A person can see for himself how much “good” and “bad” food he ate in one day, draw appropriate conclusions in order to avoid mistakes in the future.

Set the alarm

Here we have in mind not the morning alarm, notifying that it’s time to get ready for work, but any sound or vibrating signals that remind you that it’s time to “get unstuck” from the chair and take a walk. Experts recommend moving every 50 minutes. It is enough just to go out for a couple of minutes to get some fresh air, go up and down stairs, or walk around the office. A short break will bring the body to a tone, allow you to spend a certain amount of calories, improve the quality of work.

Forget about sweet soda

“A safe and effective diet for an office worker is to reduce the consumption of sweet tea, sweet drinks and energy drinks,” says journalist Paul Miller. - Learn to love simple water (whether it is carbonated or not) and black coffee. The difference in calories is enormous. ” Indeed, all sugary drinks contain such an amount of sugar that they simply do not leave a chance to get rid of those extra pounds.

To get in shape, not necessarily exhaust yourself with diets. Simply follow the advice of experts. And the problem of excess weight will cease to be relevant.

Proper nutrition for weight loss in the office

Eating properly is necessary not only for office workers, but for all people, in general, regardless of their profession. Specialists have calculated certain permissible values ​​of indicators of the total caloric content of dishes consumed per day for people with different levels of physical activity. The main rule is not to eat more calories per day than it should be.

The trouble with office workers is that often during the day they eat much more than the body needs of an inadequately moving person. The norm of calories is calculated on the basis of individual indicators - growth, age, etc. But on average, women engaged in sedentary work should consume no more than 1,700–2,000 kcal during the day. This is provided that you only need to maintain weight, and not lose weight - in this case, the rate drops to 1200-1500.

Another common mistake in the diet is that, getting ready for work, many women do not have time to have breakfast in the morning, have a snack at lunch, and after work they gorge themselves “from the heart”. This contributes to the fact that over time, the reflection in the mirror and the indicators on the scales make the fair sex saddened. To avoid this, you should introduce strict control over your diet.

Diet and breakfast need

Lose weight will be faster if you always eat at certain hours. First of all, you need to make a meal schedule for yourself, which will necessarily include breakfast.

  1. Before work, you need to eat so that the energy from food is enough for three hours, while the right breakfast should consist of foods that have slow carbohydrates and fiber in them (for example, buckwheat or oatmeal on water with fresh vegetables). Cellulose helps to maintain a feeling of satiety for a long time and normalizes digestion, contributing to the removal of toxins.
  2. Lunch should also be nutritious, a lean protein product (meat, fish) with vegetables is recommended. Lunches in fast foods and fast food restaurants should be avoided. Food sold there is high in calories and contains bad flavors, and the portions are too large.
  3. Dinner should be no later than three hours before bedtime. Dinner should be light, for example - a small portion of boiled meat with vegetables.
  4. In between the main meals you need light snacks.
  5. During the day you need to drink - from one and a half to two liters. Every morning, half an hour before breakfast, it is recommended to drink a glass of water. The main part of all the liquid for the day should be water. Juice without sugar, green natural and herbal teas, kefir can supplement the balance of the liquid.

The main principle of nutrition - there is often, but little by little, not overeating. Each serving should be no more than two hundred grams, and the intervals between meals - no more than two hours. This is the only way to save not only the right weight, but also health!

What snacks are useful for losing weight

Almost all women working in offices very often have snacks - a cup of tea or coffee with candies, cookies, cakes or sandwiches. If there is such a habit, it is not necessary to abolish snacking at all, but it is absolutely necessary to replace high-calorie and unhealthy food with healthy food. So, candy can be easily replaced with dried fruit, chips - with nuts, and cake - with a light curd or yogurt. In between the main meals you can eat and fruit - orange, apple or pear are useful, tasty and uplifting.

Coffee and black tea with sugar must also be replaced. Instead, for weight loss it is recommended to drink unsweetened green tea. This wonderful invigorating drink improves metabolism, forcing the body to burn fat.

Starving the same way, refusing useful snacks, would be wrong, as this would have the opposite effect. Initially, you can get rid of a few pounds, but soon, due to an insufficient amount of food, the body will slow down the metabolic processes, accumulating fat again. See also - how many kilometers must be passed per day to lose weight for women. In addition, hunger will lead to a decrease in hemoglobin, and this, in turn, to poor health.

Required physical activity during sedentary work

The main helper for finding a beautiful figure for women who spend their working day sitting is movement. Excess weight will go much faster if you play sports, allocating at least half an hour every day to daily workouts.

But what if after work there is neither the strength nor the time to go to workouts at the gym? Do not despair, because if you want you can always find a way to find an opportunity to move:

  1. If possible, refuse to travel on vehicles and often walk. If the place of work is half an hour walk, it is better to get there and from there without the help of transport, the only exception is a bicycle. This type of transport will not only help you lose weight, but will also give a tone and a beautiful relief to the muscles of the body. If you can’t do without a trip by public transport, then you can go to the bus stop two earlier and take a walk.
  2. It is better to walk on stairs at home and at work, it also helps to burn calories and will benefit the leg muscles.
  3. During lunch at work try to go out and take a walk in the fresh air. You need to walk at a brisk pace, observing proper breathing — inhale and exhale approximately every three steps. And, of course, walks must be made in comfortable shoes with low heels.
  4. In the morning, you should do morning exercises regularly, even if it consists of several exercises for different muscle groups and stretching.
  5. During the working day, you should periodically get up from your seat, if possible, perform light workouts.
  6. There are exercises that you can do to lose weight without leaving the office chair. So, you can sit alternately straining the muscles of the body and hold them for a while. So you can even rock press, straining the abdominal muscles while inhaling, and while exhaling relaxing them. Elevation of straight or bent knees will also be useful. To strengthen the biceps, you can try to “raise” the table with your palms, holding your hands under the table top.
  7. It is useful, while sitting in the workplace, to periodically do breathing exercises. To do this, take a deep breath, then a sharp exhalation with simultaneous inhaling and tension of the abdominal muscles. In this position, you need to stay for five seconds, followed by inhaling again with muscle relaxation.

Special tools to help those who want to lose weight

New technologies have come to help women who do not have the opportunity to go in for sports regularly, but who are not willing to allow the appearance of fat deposits on their beautiful figure. A great helper in this became a belt for weight loss.

In itself, such a product is not so effective, but rather successfully enhances the effect of compliance with the previous recommendations on how to lose weight when a woman is seated.

The belt, acting on vibrations of the muscles, increases blood circulation in the abdomen and waist, accelerating fat burning in this area. It is convenient, and you can wear it under not only at home, but also at work, without attracting attention at all.

Sitting work will not be an insurmountable obstacle for girls who observe proper nutrition and try to find an opportunity to move as much as possible always and everywhere. And the reward will always be a slim figure and a great mood!

Sedentary lifestyle: what it threatens?

The consequences of a sedentary lifestyle are serious and, above all, apply to health. Due to decreased activity and a long stay in a sitting position, digestive processes are disturbed, which often leads to chronic constipation. Venous insufficiency may also develop, and it can cause varicose veins. Another threat is blood stasis in the pelvic organs, which can lead to disruptions in the reproductive system. In addition, people working in the office may decrease immunity, which is fraught with frequent colds.

Another problem, especially relevant for the fair sex - is overweight, which is also associated with a sedentary lifestyle. If you do not move, the calories and fats supplied with food do not have time to burn and go “to the reserve”, laying aside in problem areas in the form of extra centimeters and kilograms. Also, with a sedentary lifestyle, metabolism slows down, which makes energy consumption even slower and contributes to weight gain.

Proper diet

Proper nutrition is not only a guarantee of health, but also a guarantee of a slim figure, so you should start with the development of a suitable diet, which largely depends on your lifestyle and level of activity.

In drawing up the menu, follow a few basic principles:

  1. As a rule, a sedentary lifestyle leads people whose professions are associated with mental work. And for the smooth functioning of the brain glucose is required, which allows you to maintain all mental processes and is used as the main source of energy. And therefore in the menu it is necessary to include carbohydrate products, and in sufficient quantities.
  2. Only the "right" carbohydrates! И таковыми являются так называемые медленные, которые усваиваются не сразу, а постепенно, за счёт чего помогают вырабатывать энергию и не уходят «в запас». Прежде всего, такие углеводы содержатся в злаках, поэтому смело ешьте мюсли, крупяные каши, ржаной цельнозерновой хлеб. Кроме того, можно позволять себе и орешки, которые тоже дарят энергию и при условии употребления в умеренных количествах не откладываются в виде лишних килограммов.
  3. Меньше жиров. Их употребление следует сократить до минимума, так что откажитесь от жирных сортов мяса, сала, бекона, а также молочных продуктов с высоким процентом жирности. И всё же исключать эти компоненты пищи совсем нельзя, так как они принимают участие в синтезе некоторых гормонов.
  4. Считаем калории. Чтобы начать худеть, организм должен сжигать больше калорий, чем их поступает с пищей. Therefore, it is necessary to reduce the daily consumption rate to about 1200-1500 kcal.
  5. Observe the diet. Do not skip meals, it is harmful for digestion and health. It is best to stick to a fractional diet: eat more often (at least four or five times a day), but in small portions. Breakfast should be nutritious, but dinner is best to eat protein foods with vegetables. Fruit or yoghurt will be an excellent second breakfast or snack. The last meal should be done no later than 6-7 pm or at least four hours before bedtime.
  6. Proper cooking. It is best to choose cooking, steaming, baking or stewing as the methods of heat treatment of products.

Physical activity

How to lose weight if sitting work makes it difficult to maintain weight normally? Even if you reduce your daily calorie intake as much as possible and you eat right, body weight will still not significantly decrease, since physical activity is required to consume energy and maintain metabolism. But what to do if the profession forces to constantly sit and be in the same position? We'll have to change my life, but only for the better!

To maintain and increase physical activity, follow the simple tips:

  • Sign up for the gym. Even busy people will probably have time to train at least twice a week. If this is problematic for you, then choose a sports club that works late and is located near your home or office.
  • If possible, give up personal transport. Even reaching the stop, you take a short walk and burn about 100 calories. And if you leave the transport to a stop earlier, the expense will be even more noticeable.
  • Do not use elevators. Climbing the stairs is a great dynamic exercise involving several muscle groups. And you can even do it in the office.
  • Use breaks with benefits. For lunch or other free minutes, do not sit in an armchair, but get up and walk, at least around the office or even around the office. In addition, you can perform simple movements: colleagues will approve of this and will probably support you.
  • Master the exercises that can be performed in a sitting position. So, you can raise and lower legs, strain the buttocks or abdominal muscles.

Lose weight is real, even with a sedentary lifestyle. But for this you need to eat right and move more.

What causes a sedentary lifestyle

Sitting and low-active lifestyle slow down metabolic processes in the body, which leads to weight gain, deterioration of the skin, hair, teeth and nails. In addition, blood clots, resulting in thrombosis and other diseases associated with the cardiovascular system. When activity is low, the muscles atrophy, they are flabby and do not look aesthetically pleasing. Non-compliance with precipitation while sitting leads to different types of scoliosis, and this affects the functioning of the internal organs.

How many calories do you need when sitting?

A young woman needs about 2000 kcal per day to maintain weight. How to lose weight when sitting woman? It is necessary to create a deficit of 100-200 kcal, but at the same time adhere to the balance of BJU. You can calculate your daily KBRL rate using mobile applications or online calculators. Comfortable weight loss for the body - 1 kg per week. No need to cut your diet to a critical minimum, and sit on low-calorie diets, the first time you will lose weight, but only at the expense of water and muscles. Such a stressful situation can turn into a breakdown and subsequently a weight gain.

Power when seated

It is important to eat often, i.e. adhere to the principles of separate feeding. The feeling of hunger signals that energy is running out. Try not to experience severe hunger, in this case, the body will squeeze the maximum calories from the next meal, and this can badly affect the figure. Eat every 2.5-3 hours, preferably at the same time, the main thing is not to eat up to exhaustion. So the body will know about the time of receipt of food, and provide resources for its early processing. Fractional diet accelerates metabolism, which contributes to weight loss.

Slimming diet

The diet for sitting work for weight loss should consist of 3 main meals and 2-3 snacks. All kalorazh should be divided into 5-6 receptions. It is advisable to give up alcohol, it is very calorie, contains toxic substances, fast food, carbonated drinks, store sweets. They contain a lot of sugar and trans fats, extending the shelf life of the product. Sweets can be replaced with healthy desserts based on oatmeal or gluten-free flour, low-fat cottage cheese, with the addition of dried fruit. Honey and sweetener can be added to tea and other beverages.

Main meals should be calorie snacks. The most high-calorie - lunch. All sweet foods (fast carbohydrates) are best eaten in the morning. Fruits and cereals preferably consumed before 16:00. A full dinner should consist of protein foods and vegetables. It can be low-fat varieties of meat, poultry, cottage cheese, eggs and salad from fresh seasonal vegetables. In winter, you can use preservation and frozen mixtures. Late dinner no later than 2 hours before bedtime. An important point for losing weight is a sufficient amount of water in the body, so do not forget to drink clean water.

What to eat at work to lose weight

To protect yourself from the use of harmful products in the sedentary work harvested in the morning brakes. A wholegrain bread sandwich (bread) with ham, cheese, fresh apple or a small handful of dried fruit is perfect as a first snack. During the working day, there may be a fraudulent feeling of hunger that can be quenched with a glass of pure water or a cup of green tea.

The ideal lunch is cereal (with minimal processing) in combination with protein foods (boiled chicken breast, eggs, seafood, etc.). At the second snack, it is better to eat 150-200 g of cottage cheese with a low percentage of fat or a handful of favorite nuts (not salted), they are perfectly saturated, but you need to clearly regulate the amount. A glass of homemade yogurt or low-fat yogurt will do. Lose weight on sedentary work really, first you need to adjust your diet.

How to burn calories when sitting down

Most of the energy that comes from food is spent on the life support of the body: breathing, digestion, brain activity, etc. Excess calories need to burn through exercise. How to lose weight lazy with sedentary work? In the breaks, the body can be brought to the desired form with the help of light gymnastics, massage, simple physical exercises. Sitting work is not a sentence, any activity contributes to weight loss.

At the sedentary work in the moments of rest you can perform self-massage To stimulate blood circulation and improve brain activity, you need to massage the ears. Just a few minutes of this exercise will activate the brain and give a boost of energy. Massaging problem areas (stomach, hips), you improve blood circulation in these places, which contributes to the destruction of fat cells. After work or on weekends, you can visit the massage parlor, the procedure perfectly relaxes the muscles, levels the posture, improves blood circulation throughout the body.

Gymnastics at work

To get rid of extra centimeters during sedentary work will help articular exercises or a light set of exercises. Rotations of the head, hands, arms, shoulders, knees, pelvis, knead the joints. Tilts to the sides, forward and back will strengthen the abdominal muscles. Enough 5-10 minutes of articular gymnastics to feel a surge of strength. It can be repeated every 2-3 hours. So you will not always arrive in a sitting position at work, plus your eyes will rest from the computer and other equipment.

Sport at sedentary work

It is possible to solve the problem of overweight during sedentary work. Make a small set of exercises - squats, jumping on the spot, etc., it is better to do a few approaches, but high-quality. Monitor the implementation of each exercise, for health and aesthetic appearance is important to comply with the technique. Attach other workers or a manual to purchase an office simulator. So you not only bring your body in order, but also serve as motivations for other team members who also care about how to lose weight while sitting down.

Natalia Andrushko

Psychologist, Ecophacilitator, Supervisor Mediator. Specialist from the website b17.ru

- October 31, 2013, 13:34

ONLY low-calorie food.
Tk very small power consumption.

- October 31, 2013, 13:37

The same problem = (and work for 10-12 hours, not to fitness.
But on the other hand, the husband is pleased - he says the chest has become chic with the ass, otherwise there was nothing to feel before.
But I still feel uncomfortable = (((

- October 31, 2013 13:40

Stop chewing cookies during work hours)))

- October 31, 2013, 13:43

Bodyflex in the morning. After 7 pm do not eat high-calorie fruit.

- October 31, 2013, 13:46

The same problem = (and work for 10-12 hours, not to fitness.

But on the other hand, the husband is pleased - he says the chest has become chic with the ass, otherwise there was nothing to feel before.

But I still feel uncomfortable = (((

My chest has become 2 sizes larger. A huge ass + cellulite. Chest - the only thing that looks good now.

- October 31, 2013, 13:49

ChapmanTakaya same problem = (and work for 10-12 hours, not up to fitness.

But on the other hand, the husband is pleased - he says the chest has become chic with the ass, otherwise there was nothing to feel before.

But I still feel uncomfortable = (((My chest has become 2 sizes larger. Huge ass + cellulite. Breast - the only thing that looks good now.

And I have a stomach = (fufufu. And I don’t eat sweets, I don’t like it in principle, now I plan to give up coffee - I can replace tea and green tea. I can drink three cups of coffee at work. As a drug already.

- October 31, 2013 13:53

Stop chewing cookies during work hours)))

Cookies do not chew))

- October 31, 2013, 13:54

AuthorChapmanTakaya same problem = (and work for 10-12 hours, not up to fitness.

But on the other hand, the husband is pleased - he says the chest has become chic with the ass, otherwise there was nothing to feel before.

But I still feel uncomfortable = (((My chest has become 2 sizes larger. Huge ass + cellulite. Breast - the only thing that looks good now.

And I have a stomach = (fufufu. And I don’t eat sweets, I don’t like it in principle, now I plan to give up coffee - I can replace tea and green tea. I can drink three cups of coffee at work. As a drug already.

Oh, and the stomach, too, just fu (((But with all this, the figure was preserved, visible waist.

- October 31, 2013, 14:16

I go to work and from work on foot in any weather - and this is 40 minutes one way, during the day I often go up and down the stairs to the 5th floor. in the toilet sometimes bends, doing squats. if I don't move, I freeze right away. I have no frets with food - I can either eat or starve. but I'm not really, and a thick 54 kg with height 162. now it is just lit up. I will get rid of 5 extra pounds. I will add exercises at home in the morning and exercise in the evenings and stop eating sweets with basins before bedtime.

- October 31, 2013, 14:18

I try not to eat sweets after 12.00. I have dinner, as well as dinner, at work until six in the evening. After work I walk a little. I twist the hula-hoop in the evening and quickly walk on the treadmill for 10-15 minutes. What else can I include, what do you think? The gym is excluded, because I just do not have time to go there. Home almost as a night come only. I leave in the morning at 8 o'clock, I come at 8 in the evening. Maybe on the weekend in one of the days every time just sit on yogurt?

- October 31, 2013 14:20

I go to work and from work on foot in any weather - and this is 40 minutes one way, during the day I often go up and down the stairs to the 5th floor. in the toilet sometimes bends, doing squats. if I don't move, I freeze right away. I have no frets with food - I can either eat or starve. but I'm not really, and a thick 54 kg with height 162. now it is just lit up. I will get rid of 5 extra pounds. I will add exercises at home in the morning and exercise in the evenings and stop eating sweets with basins before bedtime.

I have a height of 156 cm, and weight 67 kg. So you are still thin) 2 years ago I weighed 52 kg. And then I got a sit-down job right from the student’s desk, so to speak, so I didn’t notice how I became a bun.

- October 31, 2013, 2:21 pm

I also have such good hips. And with completeness, as if 2 wheels are now on the sides.

- October 31, 2013, 14:47

Walk at least a couple of stops in the morning and in the evening, it really helps, you have been tested on yourself.

- October 31, 2013, 14:47

Ebat, cho all such fat?

And what should we answer you? :)))

- October 31, 2013, 15:08

And I have a stomach = (fufufu. And I don’t eat sweets, I don’t like it in principle, now I plan to give up coffee - I can replace tea and green tea. I can drink three cups of coffee at work. As a drug already.
aha three. cups. I drink three buckets. Oh. I certainly have a drug.

- October 31, 2013, 15:21

Dear girls who work in the office at the computer, how can you not get fat? How could you lose weight if you gained weight? How to lose weight so that the skin does not sag? I want to lose almost 20 kg gained in 2 years as much as possible without any damage to health and skin, even if it takes a lot of time. Share your real experience.

Hrenase you scored. For 8 years I haven’t even added a kilogram in the office. It depends on the actual workload. In our department there was so much that sometimes in the morning you poured a cup of tea until working time and only at eight o'clock in the evening, when you go home, you realize that tea has not yet been drunk. In our department there was not a single fat one, all girls were 42-44 sizes. Although everyone's age was different.
But the neighboring department, there are really no raoty, they always sit on the Internet, no matter how you enter it, they crush another cake. Young girls, and jo-py have grown, and the balls hang on each side. Darkness

- October 31, 2013, 15:23

And I have a stomach = (fufufu. And I don’t eat sweets, I don’t like it in principle, now I plan to give up coffee - I can replace tea and green tea. I can drink three cups of coffee at work. As a drug already.

aha three. cups. I drink three buckets. Oh. I certainly have a drug.

Do not change to green! Firstly, in Russia, green tea is a good problem to find, what is sold is rubbish, not tea. And secondly, it flushes calcium from the body. More than one cup a day to drink is simply impossible.

Related topics

- October 31, 2013, 15:25

I was always amazed by the bike, that cigarettes make fat :) so all the full ladies, having eaten another pie in the office, run to smoke. Such a circus

- October 31, 2013, 15:49

AuthorChapmanTakaya same problem = (and work for 10-12 hours, not up to fitness.

But on the other hand, the husband is pleased - he says the chest has become chic with the ass, otherwise there was nothing to feel before.

But I still feel uncomfortable = (((My chest has become 2 sizes larger. Huge ass + cellulite. Breast - the only thing that looks good now.

And I have a stomach = (fufufu. And I don’t eat sweets, I don’t like it in principle, now I plan to give up coffee - I can replace tea and green tea. I can drink three cups of coffee at work. As a drug already.

The same problem, in a short time gained about 20kg, mainly on the stomach. By the will of fate, she came to an endocrinologist, donated a sea of ​​blood for hormones, it turned out that such indicator as insulin jumps. The doctor explained that in this case, even a leaf of lettuce eaten for breakfast turns into fat in the waist and abdomen. Based on the research, I was prescribed medication, for 2 months at least 7-8 kg. So, girls, do not exhaust yourself with diets, better run to the doctor.

- October 31, 2013 16:05

It is necessary to replace cookies and chocolates on rings of carrots and cucumbers. The first time they laughed at me at work, but now the carrot flap is empty in 2 hours. Carrots raw well the feeling of hunger dulls until dinner.

- October 31, 2013, 16:11

In order to keep the skin from hanging, physical exercise is meant. In the program the other day they said, transfer Weighted and happy on the Ukrainian channel in the post show nutritionist said that you need to rub olive oil, I didn’t understand the oil itself, or with something else affects skin tightening
And the author, if you do not drink 1.5 -2 liters of ordinary water a day get better from dehydration I mean only ordinary water
And coffee, tea dehydrate the body. You can not go on a diet, and if you do not drink water but start 20 minutes before eating a glass of water, I drank 2 glasses at once)) You can lose weight.
Von actress Tsiplakova she tells that she didn’t follow the dieted water of diets, she ate everything as always and lost weight. Before that, she herself said she hadn’t even eaten all day and she didn’t dump 1 kg.
But I think. it's not about namolennoy water, but the fact that she began to drink water And now I see it is gaining weight again, probably stopped drinking water Remember the body that does not receive water also gains weight. And water means only ordinary water.
Juices, compote drinks, tea, coffee soups, do not include here. Every day, you need to drink 8 glasses of water a whole day. Drink water 20 minutes before meals or after meals 2 hours later. If you drink while eating, you will get better or drink immediately after eating, you will also get better.
When I immediately drank 2 glasses before a meal, then I did not want to drink after a meal and on time to eat. And when I drank a glass. I wanted to drink right away while eating.
I also quit drinking water and started eating more immediately.
Как то читала в нете,что врачи кому давали 1литр воды в день, те поправлялись люди,надо больше 1.5 литра.И больше 2х литров день тоже не желательно пить,тоже опасно.
Хотите найдите в нете книгу Ф. Батмангхелидж ВАШЕ ТЕЛО ПРОСИТ ВОДЫ

– 31 октября 2013 г., 16:34

Ой не могу. Актриска сказала, актриска посоветовала. Вон Проклова после кучи пластических операций, тоже не стесняется рассказывать про волшебные крема.

– 31 октября 2013 г., 16:42

Мой рецепт не подойдет никому, так как я на работе вместо работы. истязаю себя упражнениями. А шо? Работаю в архиве, меня никто особо не видит, вот и корячусь часа по 2 в день. Еще пешком хожу на работу и обратно, но это мало, по 20 минут, и в обед по 40 минут круги нарезаю . Но я понимаю, что большинство (да все) не могут себе этого позволить.

– 31 октября 2013 г., 16:54

Oh, I can't. The actress said the actress advised. Vaughn Proklova, after a heap of plastic surgeries, is also not shy about talking about magic creams.

creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creamers! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creamy creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams

- October 31, 2013, 16:55

ChapmanAvtorChapmanTakaya same problem = (and work for 10-12 hours, not to fitness.

But on the other hand, the husband is pleased - he says the chest has become chic with the ass, otherwise there was nothing to feel before.

But I still feel uncomfortable = (((My chest has become 2 sizes larger. Huge ass + cellulite. Breast - the only thing that looks good now.

And I have a stomach = (fufufu. And I don’t eat sweets, I don’t like it in principle, now I plan to give up coffee - I can replace tea and green tea. I can drink three cups of coffee at work. As a drug already.

The same problem, in a short time gained about 20kg, mainly on the stomach. By the will of fate, she came to an endocrinologist, donated a sea of ​​blood for hormones, it turned out that such indicator as insulin jumps. The doctor explained that in this case, even a leaf of lettuce eaten for breakfast turns into fat in the waist and abdomen. Based on the research, I was prescribed medication, for 2 months at least 7-8 kg. So, girls, do not exhaust yourself with diets, better run to the doctor.

Was. I'm alright.

- October 31, 2013, 16:57

creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creamers! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creamy creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams

Always rzhu, when someone says: "Kremy"))))) It sounds so stupid)))) And this is not correct, of course.

- October 31, 2013, 17:05

creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creamers! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creamy creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams! Creams! creams! Creams

Eco hooked you then.

- October 31, 2013, 17:26

girls, did you hear about the gym? I'm sitting in a hyper-sedentary job. At lunch I walk a bit, from a stop to the house to go far (and this is 2 times) sometimes I slap on foot. And fitness, of course.

- October 31, 2013, 5:39 PM

girls, did you hear about the gym? I'm sitting in a hyper-sedentary job. At lunch I walk a bit, from a stop to the house to go far (and this is 2 times) sometimes I slap on foot. And fitness, of course.

I said that purely physically I do not even have time for fitness. Not at 10 pm to go there.

Features of power when sitting down

Faced with the problem of how to lose weight with a sedentary lifestyle, you should first pay attention to the control of caloric intake of food. Reducing the number of calories is better not due to the size of the portion, but by choosing less calorie foods. So you will not feel that you do not eat up and the number of calories will be under control. For example, sandwiches can be replaced with vegetables or fruits, and instead of sweets you can eat dried fruit or yogurt.

Principles of diet for sedentary work:

  • do not skip breakfast (in the morning you need to eat so as to provide the body with energy for the next three hours. Products should contain slow carbohydrates and fiber, for example, buckwheat, oatmeal on water with vegetables,
  • avoid fast foods and fast food places (their menu mainly contains high-calorie foods with harmful flavors),
  • dinner no later than three hours before bedtime (food should be light, for example, boiled lean meat with fresh vegetables),
  • between the main meals should be healthy snacks,
  • in the morning, 30 minutes before breakfast, drink a glass of water,
  • during the day, use 1.5-2 liters of water,
  • supplement the use of liquid can be unsweetened natural juices, green or herbal tea, kefir,
  • when you are not working, you should not equal others and eat each time for the company,
  • do not abuse buns, cookies, chips, crackers, coffee with cream, cappuccino and other high-calorie foods, so popular at work,
  • eat often, but in small portions, the interval between meals should not be more than two hours.

A diet for a sedentary lifestyle is not complete without snacking, which should consist of healthy foods. It can be:

  • fruits (apples, grapes, peaches, plums, apricots, oranges, pears),
  • seasonal berries,
  • vegetables (carrots, tomatoes, cucumbers, celery stalks),
  • dried fruits,
  • yogurt,
  • kefir,
  • cottage cheese.

Motor activity for sedentary workers

To lose weight, a diet for sedentary employees must be combined with physical activity. With a sedentary lifestyle, it is much more difficult to find a slim figure. Playing sports at least half an hour a day will significantly speed up the process of losing weight. But often, at work, you simply do not have time to regularly visit the gym. If you wish, without being lazy, you can always find options for movement:

  • do morning exercises before work (at least a few exercises for different muscle groups),
  • refuse transport and walk more often (except for a bicycle, trips on which will help you lose weight, will give tone and beautiful shape to your muscles),
  • lift replaced on foot by stairs,
  • during the lunch break try to go out and walk in the fresh air,
  • periodically get up and walk around the office.

There are also special exercises for those sitting at the desk. For example, strain muscles alternately and hold them in this state for some time. Thus you can even download the press. So, when wanting to lose weight sitting at a desk, could strain the abdominal muscles during inhalation and relax them during exhalation. It is also useful to periodically raise straight or bent knees.

Sample menu for the day

For weight loss is better to make the menu in advance for several days, including planning that you take with you to work as a snack. In this way, it will be easier for you to control your diet, so as not to break away from hunger and not start eating junk food that will be at hand.

To lose weight on sitting work, you can make the following menu for the day:

  • breakfast: scrambled eggs, vegetable salad with cucumbers and greens, a slice of grain bread,
  • first snack: an apple, a handful of nuts,
  • lunch: green salad with cheese, baked potatoes,
  • second snack: yogurt,
  • dinner: stewed vegetables, low-fat beef.

If before bedtime you feel that you strongly want to eat, then you can drink a glass of kefir. A sedentary lifestyle greatly complicates the process of losing weight, but does not make it impossible. When composing a menu, consider the calorie content of foods and ensure that food is healthy and balanced.

When we lose weight, we are forced to stick to a diet and play sports. But sitting work makes it very difficult to complete these tasks. In order to lose weight employee with a sedentary job does not need to starve yourself. The main thing is to learn how to eat right, eliminate harmful foods and not forget about motor activity. The video below will tell you more about how to lose weight while sitting down.

lehighvalleylittleones-com