Healthy Diet &
Exercise Plans for Office Workers
Last updated: 25.01.2016, By Simra Khan (weight Loss
Enthusiast and Advicer), Founder @ Thinspired by Simra
Office going Workers Struggles:
Many people who work long hours in an office use their jobs
as an excuse to why they can't eat healthy and reach their fitness goals.
However, having a demanding work, social and family life doesn't mean you can't
get in great shape. You just need to carefully plan your diet and exercise
regimes so they fit conveniently into your day.
At Thinspired, Simra Khan aims to provide you the guide and
inspiration to create that healthy lifestyle you have been yearning for. We
propose Clean eating lifestyle which is healthy, has no side effects.
Diet
Diet is the most important factor in burning fat and losing
weight. The U.S. Department of Agriculture recommend consuming between 1,800
and 2,400 calories per day for females, and 2,000 to 3,200 per day for males,
depending on your age, weight and activity levels. Because office workers' jobs
are fairly sedentary, you won't burn many calories during the working day, so
start toward the lower end of these guidelines and adjust your intake in line
with your progress. Aim to focus on nutrient-dense foods such as lean meat,
fish, fruits, vegetables, low-fat dairy products, nuts, seeds and whole grains.Sad but true.
Studies reveal that desk-bound jobs are amongst the worst when it comes to
packing on the pounds no matter how dedicated we may be to lowering the calorie
content of our meals and snacks.
What is important is the nutritional
content of the meals and snacks rather than the number of calories.
To keep your metabolism firing while you are seated depends on a
diet that keeps it nourished and that means eating more nutritional and protein based
food and complex carbs, fruits and vegetables.
Eating at Work
Sticking to your diet at work can be
difficult. Meetings can often get in the way of eating, your office canteen can
have all the junk and oily food in the world , which can be hard to resist.
However, there is a way around this. Make sure you have a healthy,
calorie-controlled lunch made up of nutrient-dense foods, and keep your desk
drawer well-stocked with snacks such as Nuts, seeds, dried fruit, Yogurt, Fresh
Fruits. Make sure u have a hearty Breakfast before coming to office and bring
along your healthy lunch and your green teas.
The healthy lunch and good snacks option will not allow the
unnecessary cravings and munching on oily snacks which are readily available.
Tips for Eating @ Work: DIET SECRETS
• Pack a Snack. Never leave home without a few
protein and fat-rich snacks in your handbag or briefcase. Top combination boiled eggs, carrot sticks, fresh
fruit slices with nuts and seeds, mini oatcakes or celery sticks with peanut nut butter,
fruit and vegetable smoothies with no added sugars, vegetable soup low fat yogurt yoghurt topped with
any dried fruits.
•Plan Ahead your snacks and meals: Prep your
meat and fishes, cut your vegetable from before, Cut n dice your fruits and
refrigerate for making smoothies later. Stack up well the spices , yogurt,
vegetables and fruits.
• Steer Clear of the Samosas and Fried snacks: Resist the midmorning snack and snack
on your healthy snacks, this can have a viral effect on your colleagues as they
will give up the unhealthy snacking as influenced by you.
• Make your Jar of green tea and take along for giving
you the health benefiting antioxidants, metabolism boost and hydration u
require.
• Try Not to Eat Late. After a long day and
particularly in late meetings it is mighty tempting to order a
burger and fries or a club sandwich from the kitchen or from outside. Have your packed lunch ahead of time or just coerce
the kitchen n make yourself a omelets with some salad.
Clean Eating Basics
Clean Eating is not a fad diet, it is a way
of life to learn and develop. Every body is different, our needs, lifestyles,
genetics and personal preferences are all different but luckily for us Clean
Eating can work for everyone. Around 80% of what we look like is down to what
we eat, 10% down to exercise and 10% down to genetics, so it goes without
saying, you really are what you eat! As you fill your body with natural foods,
you will feel energized, healthy and happy. You will learn to listen to your
body and understand its needs.
Clean Eating is simple. All you need to do is;
- Eat food that comes from nature. Fresh fruits and vegetables, whole grains, nuts and seeds, lentils and beans, lean meat and fish and healthy fats.
- Avoid highly processed foods that contain refined white sugars and refined white flours, excessive salt, preservatives, additives, artificial sweeteners and trans fats.
- Stop eating by 8 pm (or 3 hours before bed)
- Eat breakfast every day within an hour of waking.
- Eat regularly, every 2 1/2 to 3 hours.
- Adhere to proper portion sizes*
- Combine lean protein and complex carbs in your meals
- Keep hydrated – aim for 2-3 litres of water a day and 4 mugs of Green Tea
- Plan! Plan and prepare your food in advance whenever possible. This helps to stop ‘crisis’ moments.
- Enjoy a Treat! You can’t cheat
when you Eat Clean, you can just make a conscious choice to enjoy a treat
on special occasions, and then get back to eating clean again.
Cardiovascular Exercise
Cardiovascular exercise — such as swimming,
running, walking, cycling and playing sports — burns calories, sheds fat and
helps improve your fitness. If your working day is exceptionally busy, aim to
do your cardio in the morning before breakfast. This strategy because it helps
boost your metabolism, burn extra fat and energizes you for the rest of the
day. If you get the chance, go for a brisk walk at lunchtime to burn more
calories and help clear your head.
Weight Training
Weight training is a critical factor of any
program, whether you're trying to build muscle, lose fat or get fitter. If you
have access to a gym, aim to get there three times per week around your work
hours and focus your sessions on free-weight compound exercises such as squats,
lunges, bench presses and rows. Strength training doesn't have to take place in
the gym, though. If you can't get to a gym or simply don't have time, then a
body-weight workout in your own home consisting of pushups, pullups, squats,
lunges and planks can be extremely challenging and deliver great results.
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