Long sedentary office workers how to effectively lose weight

When I first came to the UK to study, due to long hours of study, I had to sit all the time except for bedtime. I sit most of the time. Sitting and going out made me gain weight quickly. Due to long-term sedentary exercise and irregular take-out food, sedentary working people are prone to obesity, especially those who are not used to work at the beginning of 18-24. The term weight loss has become a long-term issue that people have been discussing. Weight loss is a behavior aimed at reducing excess body fat and weight.

You will find information in this article

  • The dangers of sedentary
  • Effective ways to lose weight for workers (exercise)
  • Effective ways to lose weight for workers (diet)


The dangers of sedentary

Nowadays, a fast-paced society and high work pressure have caused many people to be physically and mentally exhausted and suffer from metabolic disorders. Coupled with high-energy, unbalanced fast food, takeaway, milk tea and beverages, the working population will inevitably gain weight. Due to busy work, people have no extra time to exercise. They eat after touching things on hand, and sit and lie down after eating. Lack of exercise can cause body fat to accumulate over time. Causes the appearance of obesity. Many people are used to sitting down all day in the life. This bad habit will increase the risk of obesity. This is because sitting for a long time will slow down blood circulation, metabolism will also slow down, and the food eaten is not completely consumed. Instead, it will be stored in the body in the form of fat, leading to obesity. At this time, we need to solve the problem of how the working population lose weight.

If the worker controls sitting, due to long-term immobility and lack of exercise, the muscle strength of the lower limbs will be weakened, which will easily lead to slight accumulation. If the diet is not properly controlled, it will accumulate in disguise occasionally and easily lead to obesity. Obesity can indirectly lead to diabetes, hyperlipidemia, hypertension and other diseases.

Effective ways to lose weight for workers (exercise)

1. Long-term sitting for appropriate activities
If people who sit for a long time want to lose weight, they should improve by sitting for a long time. You can also do some exercise in the office. People have many opportunities to stand up and walk around during work breaks. For example, photocopying materials, meetings, going to the bathroom, and other opportunities to stand up and move around. When going up and downstairs, if time permits, please choose the stairs instead of elevators as much as possible.

2. Do some small exercises secretly
You can do many small exercises while sitting, such as secretly tightening the front. Tighten the front, then hold for 5 seconds, then relax, and then pull the hips. In this way, you can sit on a stool and raise your legs. Sit upright, raise your legs parallel to the ground, hold for 10 seconds, and then lower. Doing ten sets once a day is good for firming your legs.

3. Keep doing exercise after getting off work
Office workers lack computer exercise for a long time, which is not good for their health and tends to gain weight. The best way is to take a break to get off work or do more exercise. Exercise is one of the most important ways to lose weight. You can choose to ride a bicycle or walk. Drive or take public transportation. At the same time, doing housework is a good exercise that can help you burn calories.

4. Exercise at home
Workers are usually very busy. This is a good choice for us to exercise at home. Go to the gym to waste time driving, wait in line to use the equipment and pay expensive membership fees. Exercise.co.uk provides an APP for exercise at home. You can combine the APP to exercise for an hour at home, and can provide a personalized plan that best suits you until you reach your fitness goals such as weight loss and body shaping.


Effective ways to lose weight for workers (diet)

1. Try to stand for half an hour after dinner
Office workers often have lunch in the cafeteria or takeaway because of the tight noontime, and sitting after a meal can lead to fatter buttocks and buttocks. So no matter how tight the time, try to stand for half an hour after eating, effectively avoiding the appearance of fat in their waist and abdomen.

2. Drink plenty of water
A very important way to improve people’s metabolism is to drink plenty of water. Drinking at least 6 to 8 glasses of water a day is very helpful for weight loss. In addition, when you are particularly hungry or want to eat snacks, you can also drink a glass of warm water, which can effectively reduce your appetite.

3. Healthy and reasonable eating habits
During exercise and weight loss, if you do not pay attention to your diet, it will be difficult to lose weight successfully. Whether your goal is to lose weight or stay in shape, a healthy diet is an important part of it. Intermittent fasting is a typical disruption of the diet (e.g. eating only a little fruit for dinner), which can lead to malnutrition. Blind dieting will reduce the body’s basal metabolic rate. After returning to a normal diet, the weight rebounded immediately, even heavier than before the diet. Repeated dieting can easily lead to overeating. The diet should follow the pattern of less oil, less salt and less sugar. During the weight-loss period, you must eat breakfast. A high-calorie breakfast will not affect your weight loss. If you do not eat breakfast, you will not be able to replenish energy in time. The human body will feel fatigued and affect work efficiency; skipping breakfast will increase hunger, which may make you eat more at noon, and even tend to eat some greasy food to satisfy hunger, which is not conducive to weight loss.


If you want to learn more about weight loss, please click on the link below:







Exercise and diet should follow reasonableness. Please avoid excessive exercise and dieting behaviour. If you feel any abnormal symptoms, immediately stop exercising and overeating to lose weight, and seek medical attention immediately.

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