Today, as individuals working in the office, most of us spend a significant portion of our time at work, at the desk. The busy pace of business life ignores healthy eating habits and directs individuals to ready-made diets. As a result, fat deposits begin to become evident in various parts of the body, leading to serious weight gains and even obesity over time.
Adequate and balanced nutrition is one of the keys to maintaining health. It also increases business performance. If you want to protect both your health and form in office life;
Make it a habit to start the day by drinking water on an empty stomach in the morning. (Average 500 ml of warm water)
Make sure you have a balanced breakfast. Not pastry products such as pastries, pastries, pastries; Be sure to include whole grain bread, eggs and low-fat cheese, and plenty of raw vegetables and greens in your menu.
If you consume too much tea or coffee during the day, reduce it. These types of drinks will prevent you from drinking water. Even if water consumption decreases, you will experience headache, fatigue and distraction. Your beverage choice can be 1-2 cups of black coffee, 1-2 cups of birki tea and 5-6 cups of black tea per day.
Your daily water consumption should not be less than 2-2.5 liters on average. Be sure to create water reminders.
If you have to have a ready-made lunch, make healthy choices such as light grilled menus, salads, or whole grain sandwiches and ayran as much as possible.
If you fast for more than 3 hours, your blood sugar will increase. It will decrease and you will start looking for carbohydrate and sugary foods. To prevent this, supplement your meals with healthy snacks. Milk, fruit, raw nuts, whole wheat biscuits and breadsticks are good choices for you for snacks.
Try not to remain motionless in the same position at the desk for a long time. Take small breaks and move from time to time to prevent your body from accumulating edema. Avoid using the elevator as much as possible, go up and down the stairs.
While sitting, move your shoulders, arms and legs every 15 minutes. Practice exercises that you can do at your desk several times a day.
On your commute to work. If you can walk, walk if you can, get off public transportation early and increase your walking distance.
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