If you haven’t heard about the negative impacts of leading a sedentary lifestyle, you’re probably one of the few who haven’t. If you don’t know, being inactive causes many serious health issues, including the very obvious one, and that is obesity. Now You definitely have no more excuses as you are reading this article. But this article will discuss how to lose weight if you are sedentary.
Obviously, weight gain is a common problem, even among those who are sedentary. The National Institutes of Health report that more than two-thirds of American adults are either overweight or obese. This number is only going to increase as our nation becomes increasingly sedentary.
There are many reasons for weight gain, including poor diet and lack of exercise. However, weight gain can also be caused by medical conditions and medications. Despite the many causes of weight gain, there are ways to prevent it. Eat a healthy diet and exercise regularly to maintain a healthy weight.
Unfortunately, many of us have no choice but to do work that requires us to sit the majority of the time. That makes us prone to weight gain and the inevitable, a bulging belly.
How to Lose Weight If You Are Sedentary
Perhaps you feel it is impossible to lose weight while you sit all day. Well, you may be happy to know you can lose weight if you are sedentary, and here’s how.
Maintain Healthy Diet Choice
Most people know that diet is important, but many people don’t know how to make healthy choices if they are sedentary. Diet is extremely important for people who lead a sedentary lifestyle because it can help them lose weight or maintain their current weight.
There are many different types of diets that people can follow, and the best diet for you will depend on your individual needs and preferences. If you are looking for a healthy diet that will help you lose weight or maintain your current weight, there are a few things to consider as outlined below:
First, focus on eating whole, unprocessed foods as often as possible.
By that I mean you should make sure that your diet is high in fruits and vegetables. Fruits and vegetables are packed with nutrients, antioxidants, and fibre, all of which are important for good health. Also, it will help keep you feeling full and satisfied throughout the day.
Make Sure That Your Diet Includes Plenty of Protein.
Protein is essential for building muscle mass and maintaining a healthy metabolism and losing weight. Furthermore, protein helps to promote satiety and feelings of fullness, which can help with weight loss. Protein also helps to preserve muscle mass while dieting, which can help keep your metabolism high.
Limit Your Intake of Processed Foods and Sugary Drinks.
It’s no secret that Americans love their processed foods and sugary drinks. But what you may not know is that these types of foods are terrible for your health and even worst if you are sedentary. In fact, they can lead to a number of health problems, including weight gain, type 2 diabetes, and heart disease.
That’s why it’s important to try to limit your intake of processed foods and sugary drinks. If you can’t completely avoid them, try to only eat them in moderation. And be sure to include plenty of healthy foods in your diet as well. These items are often high in unhealthy fats, sodium, and sugar, which can lead to weight gain and other health problems over time.
Make Sure to Include Plenty of Healthy Fats in Your Diet.
Healthy fats are important for overall health. They are necessary for brain function, maintaining energy levels, and keeping your body healthy. Fats also help you feel full after eating, which can help you lose weight or maintain a healthy weight.
There are many different types of healthy fats, including monounsaturated and polyunsaturated fats, omega-3 fatty acids, and saturated fats. You can include healthy fats in your diet by eating foods like nuts, seeds, olive oil, avocados, and fish.
Keep Your Body Hydrated
You know that drinking water every day is important to your health, but maybe because you are not active and don’t feel extremely thirsty, you forget to drink water to keep your body hydrated. Or perhaps you only drink water at mealtimes when you feel thirsty. That’s normal but not healthy.
If you’re sitting all day while working, keeping water close is a good idea, but a better idea is to get up from your chair and walk to get a drink. If you forget, set a reminder. Or place an empty glass on your desk, so you are reminded and subconsciously will feel thirsty looking at an empty glass.
Drinking water keeps your body hydrated, makes you feel fuller, and allows your food to be digested properly. It helps you refrain from snacking if you continually sip water. Plus, we often get signals that we’re hungry, when in fact our body craves water. So you may not be hungry at all. You are possibly dehydrated.
Keep Your Environment Cool
If you keep the temperature in your room cooler than feels comfortable, your body will need to use more energy to keep you feeling warm. As a result, you burn stored fats.
To Lose Weight If You Are Sedentary, Your Choice of Drinks Matter
Avoid reaching for a soda or other sugary beverages whenever you feel a need for a boost. Instead, drink black coffee or tea, which are rich in antioxidants and low in sugar. Ideally, skip the sugar and milk. If you don’t like tea or coffee, that’s ok, drink water instead!
Watch Your Posture and Use Your Muscles
Sitting up straight requires you to use your muscles, which means your body has to work and that equates to using energy by burning blood sugar calories or stored fat. When you try to keep your body upright, it requires extra effort and energy, and you’re engaging your upper body, shoulders, and back muscles.
When your posture is in the correct position it has other benefits too. It makes you feel more comfortable and puts you in a better mood. That means reduced cortisol levels, which is the hormone that induces stress and fat storage.
If you are sitting all day at home, you can also use an exercise ball and swap your chair from time to time. It will help strengthen your core muscles.
If You Need to Snack Make Sure They Are Healthy Snacks
If you are stuck at a computer and sitting all day, you are still working, which makes you use energy, and that makes you feel hungry. If you are hungry, eat healthy snacks such as fruit or nuts. Just don’t eat too many. Remember to limit your portions.
Eat Slowly – Fast Eaters May Gain More Weight
Eat slowly by chewing your food carefully and savouring your meal. There are a few websites that discuss the point that fast eaters tend to gain weight more than their slower eating friends.
Therefore, it pays to be more mindful of your eating habits. Make sure you slow down when you eat. That will give your body the time to tell your brain, ‘Hey I feel full, that’s enough food!’
Also, when you need to eat, make sure you move away from your computer or TV, as electronic distractions and advertising can make you overeat.
Do Some ‘Sitting’ Exercises
Sitting all day doesn’t mean you can’t exercise. Do a few stretches, which means you burn extra calories. Plus, it will make your muscles more relaxed and help improve blood circulation in your body.
You may also want to consider investing in desk exercise equipment like a desk swing, which makes you engage in low-level movement while working on your computer. If you are sedentary for other reasons, such as your health, and stuck in front of a TV all day, there are plenty of exercise machines that you can use to help you burn energy and lose weight.
Sitting all day is a sedentary behaviour that can increase your risk of developing health problems. However, if you know what to do to minimize the effects of sedentary behaviours, you can reduce the risks! So give our above tips a try.
The key is to exert more effort to move your body, which translates to burning more calories. Remember that what you eat and drink, and how you consume your food, affect your metabolism. Choosing healthy snacks and eating mindfully can make you feel fuller with less food, so you can lose weight while sitting all day, and not gain extra weight. That’s a win-win!