Diet for office workers

Diet for office workers. Office workers can easily gain weight. However, losing weight is not so easy. Studies show that desk work can often lead to overweight and even obesity. No matter how much we want to reduce the calorie content of our meals and snacks.

First tips

In addition, if:

  • you stay in the office until late
  • you travel often for business,
  • you eat late dinner
  • you often go for a beer with colleagues after work,
  • you eat dinner late at night
  • you don’t exercise

you’ll definitely put on weight.


For most women, extra fat appears around the hips, buttocks and thighs, and for men in the lower abdomen. If you don’t have time to exercise often, remember to eat a proper diet.

The nutritional value of meals and snacks is important, not just the number of calories. A good diet affects a good level of metabolism. Office workers should limit starchy foods. They must avoid bread, pasta, rice and other cereals. Instead, they should eat more vegetables and fruits.


They should always appear in a healthy meal or snack. However, starch-containing products must be carefully monitored. They can quickly disturb blood glucose levels. This causes weight gain, especially when we sit for hours. Let’s choose vegetables containing carbohydrates. Let’s limit starches to one or two meals or snacks a day.

If, for example, we decide on rice with chicken, remember about less rice. It’s about limiting carbohydrates. Let’s not eat more carbohydrates than we can burn.

Let’s focus on fats

Fat provides the largest energy reserve in the body. It is digested longer in the stomach, therefore the energy use time increases.

Foods rich in healthy omega-3 fatty acids (fatty fish-salmon / tuna, seeds, nuts) can increase endurance. They also encourage the storage of fat to be burned for energy.

We may also consider taking supplements to meet the daily requirements of healthy fats.

Let’s avoid sweet snacks

We reach for sweet snacks too easily when we work at the desk. We choose sweets when we want to concentrate and stimulate for a moment. However, sugar only stimulates the appetite.

Let’s pay attention to what we drink

Avoid cola and other carbonated drinks. No matter what the producers are trying to tell us. They contain a lot of sugar. We’d better choose natural fruit and vegetable smoothies. They are healthy and contain little sugar.

You can also drink black coffee without sugar and black tea without sugar in moderation. They are perfect even when you want to lose weight. Caffeine increases metabolism and promotes weight loss.

Useful tips

It is worth remembering the right amount of fiber. Therefore, let’s choose healthy food, including vegetables, fruits, beans and whole grains. Some studies have shown that fiber-rich foods can help you lose weight. Integrating them into your diet is extremely easy. We can add beans to the salad, oatmeal for breakfast, nuts and seeds.

The addition of sugar, especially in sweet drinks, is the main cause of unhealthy weight gain and health problems. They lead to diabetes and heart disease. In addition, products such as candies, soda and baked goods contain a lot of sugar. They are definitely not healthy. Limiting foods high in added sugars is a great way to lose weight.

We also pay attention to products with the label “healthy” or “organic”. It may contain a lot of sugar. Reading nutrition labels is extremely important.

Pay attention to healthy fat

Often, people who want to lose weight limit the amount of fat. However, healthy fats can help you lose weight. A moderate amount of olive oil, avocados and nuts help you lose kilos. They help you stay full longer and reduce your appetite. They have numerous health benefits.

Eat a protein-rich breakfast

You can choose eggs for breakfast. Just replace your daily bowl of cereal with a mixture of eggs and fried vegetables. Thanks to this, you can get rid of kilos. More protein in the morning can help avoid unhealthy snacking and improve daytime appetite control.

Pay attention to what we eat

Avoid carbonated drinks and milkshakes. Many people are unaware that even drinks advertised for athletes can contain a lot of harmful ingredients. Sports drinks, coffee drinks and flavored waters are usually very high in calories. They contain a lot of artificial colors and a lot of sugar. Even juice, advertised as healthy, can lead to extra kilos if you drink a lot of juice. Focus on drinking water to minimize calories throughout the day.

Drinking enough water throughout the day is good for overall health. Helps maintain a healthy weight. People who drink a lot of water have lower BMI. They are less exposed to obesity. What’s more, people who drink less water between meals consume fewer calories. You should drink at least 1.5-2 liters of water every day.

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