To be healthy, not gain weight and not get a bunch of office illnesses associated with stress and a sedentary lifestyle, you need to take action. The first and foremost is to eat right. Here you need to be smart, get all the necessary nutrients and vitamins, while tidying up your figure (in most cases, losing weight, since life in the office is conducive to overeating), and even improve your health in order to effectively deal with daily stress. <
Related article Healthy snacks: 7 foods that you can eat in the office Let's take a manager who works 8 hours or more every day, he has a lack of sleep and constant stress from communicating with colleagues and clients, and time for no fitness classes.
A sedentary lifestyle requires you to monitor the calorie content and overall balance of the diet.
Caloric content should not exceed the formula: 1 kg of weight × 1 hour × 1 Kcal. That is, if you weigh 70 kg, then your norm is 1680 Kcal. This is to keep the weight down. And in order to lose weight, the calorie content of the diet needs to be reduced.
It is advisable to reduce the calorie content of the diet not at the expense of the portion size (in this case, it will seem to you all the time that you are malnourished, you remain hungry), but by choosing less high-calorie foods. For example, replace sandwiches and sandwiches with snacks with vegetables or fruits. And cakes should be eliminated altogether and get sweets from fruits or very light dairy desserts.
The ratio of fats, proteins and carbohydrates must also be observed. Protein should be 0.8 g per 1 kg of body weight (that is, an employee weighing 70 kg should eat about 56 g of protein per day), and half of them are animals, and half are vegetable. Carbohydrates - 350-400 g, and sweets should account for no more than 10%, and refined sugar is best excluded from the diet altogether. Finally, fats - 30-40 g per day, and half of this amount should be vegetable oils.
Vegetables should be the basis of the diet, as they provide the greatest amount of nutrients.
Finally, you need to eat good, healthy foods that will bring you health.
We eat to live, and we work, in general, for the same reason. But why so often these two concepts - work and food - come into insurmountable contradictions? At the words “classic office dishes”, one more harmful pictures float before the inner eye: pizzas, chips, sandwiches ... Giving a tiny head start in time, food in a hurry takes away much more: health, beauty, and, finally, the very pleasure of eating. Is it possible to change things or eating well at work is by definition impossible? And what career feats on an empty or sick stomach ...
The second question is, are you going to share lunch with a friend (which is not such a novelty in the conditions of intense work) and give dinner to the enemy (or you yourself would not mind being someone's enemy, if this guarantees a good evening meal). But breakfast, according to the unequivocal opinion of nutritionists, doctors and grandmothers, is the most important stage of daily food intake. To refuse it is simply criminal, because in the first hours after waking up, the body most of all needs a source of energy. Importantly, breakfast has time to be absorbed most fully, which means that you can enjoy it with a clear conscience.