Eating habits to avoid if you sit all day
Sitting at your office from 9 to 5 years old? These expert advice will keep you in good health.
Whether you are sitting on your bum in a desk, in a classroom, or even at home at home, work all day on a chair has become a common practice for society. And although this has become the norm in workplaces, health experts continually say thatSitting and living a sedentary lifestyle can affect your body in many negative ways, including low leg muscles, weight gain and even higher risk of developing chronic diseases., according toHarvard Health. More,sitting all day can induce someunhealthy eating habits This increases the risk of weight gain and disease of your body, if you are not careful. That's why we consulted some dietitians registered to help us identify and fight these unhealthy habits if you are sitting all day.
Here are some of the habits you need to avoid if you are sitting at a desk a majority of your day, and if you are looking for even healthier food tips, be sure to check out our list ofThe 7 healthiest foods to eat right now.
Skip meals.
"It's easy to continue working during lunch trying to meet a work deadline," saysCheryl Mussato MS, Rd, LD, clinical dietitian and author ofThe brain fed. "But that will probably not have too much consuming through the evening, turning the weight gain. Instead of planning and planning meals, including snacks. Take an hour or two a weekend to choose Some healthy recipes or charge on lots of fruits and vegetables, lean meat and whole grains to quickly place a feeding meal together. "
RELATED:14 healthy snacks that will really make you feel full
Drinking sweet drinks for fast energy.
"One too muchsweet sodas Whereenergy drinks Can you stop your head, but at a weight gain price with an increased risk of chronic diseases, "explains Mussatto." Instead, get a bottle of reusable water and keep it on your desktop Or at your side. Or try herbal teas for a refreshing rhythm change. Drinking water or unsweetened herbal teas will hold you more ample and less tempted to collalation on empty calories. "
Keep bars of candy or "health" in your office drawer.
"Overloaded with sugar, fat and other non-sozy substances, these types of snacks are not friends at your health," says Mussatto. "I recommend keeping a walnut reserve, low sodium jerks, dried fruits, ormountain mix. One of these affordable and practical snacks ideas are good sources of fiber, protein and vitamins and important minerals giving you a boost mini-health during the day. "
Stupid snacking.
"The session all day often leads to ateability or" pasture ", saysAmy Goodson, MS, RD, CSSD, LD, author ofThe Sports Nutrition Playbook. "A handful of nuts here, pretzels out there, a candy at the waist of a piece of a lunch, and the list continues. Before you know, you have consumed hundreds of hundreds of calories without knowing it. At time, the increase in calories and the decrease in movement can result in weight gain. "
Goodson says that the pasture with grazing without perfection is to "plan snacks rich in nutrients containing fibers and proteins". Like one of these25 best snacks with high fiber to buy that hold you full.
Stress eating.
Along the same lines as stupid snacking,stress Can be another easy-to-fall habit in if your job has become stressful during the day. Rachel Paul, PhD, RD ofCOLLEGENUTIENTIONRIONISTIST.COM, also recommends having "a snack or planned snacks in the afternoon (or the morning if you need it both)" to avoid the eating stress and other Grignotis.
Some of the Paul snacks recommends including an apple with 1 or 2 tablespoons of peanut butter, 1/4 or 1/3 cup of nuts, or 2 string cheeses with aHard egg.
Work in the kitchen.
"Have your kitchen next to your workspace can create a lot of envy," says Shannon Henry, RD withEzcare clinic. "Therefore, arrange your kitchen desk, even on the second floor of the house if possible. This can help you avoid going to cooking in the middle of a phone call or between fast bites."
Eat while you work.
AsLisa Young, PhD, Rd, author ofFinally full, finally thinand a new member of ourCouncil of medical experts, says, "Avoid eating" Al Desko "."
"People who eat while sitting at their offices and working can eat up to 50% more," says youth. "They are often distracted and do not eat with force. I suggest that when you want to catch a snack or eat a meal, get up, walk around the house and eat it in the kitchen."
Do not lighten your snacks.
If you are hungry for a snack in the afternoon, the best thing to do is to make sure that you will properly separate your snacks to avoid too much eating, according to Ricci-Lee Hotz, MS, RDN to a taste of Health, LLC and expert atTest.com.
"Have prepared snacks available at your desktop and set collation times to avoid pasture of the day," says Hotz.
Do not drink enough water.
"Make sure you keep water available at your desktop, even if you have to infuse or add lemon to provide some flavor and allowing you to do something to sip itself throughout the day to feel Best, stay hydrated and avoid these sweet sodas and energizing drinks, "Hotz said.
here isHow to make sure you drink enough water.
Choose calorie-dense foods.
"Sitting throughout the day, whether at work or at home, and snack on calorie-dense foods is a recipe for health problems," saidTrista Best, MPH, Rd, LDof the balance a supplement. "Deny calorie foods are those that offer few beneficial nutrients such as vitamins and minerals, but generally contain a large number of calories, typicallyrefined carbohydrates. Refined carbohydrates, such as those found in pastries and convenience, are harmful to our health in a place in manner. They are very inflammatory and can quickly drive poor incident health. The combination of these two factors is a recipe for an increase in susceptibility to chronic and acute conditions. "
Do not take breaks.
"Do not take breaks is another problem while sitting and working at home," says Young. "I advise to define regular breaks and be sure to structure for some time to do daily exercise as well as walking breaks. Define your alarm if you need a reminder. Often, you feel the Need to eat calorie-dense junk food for an energy boost As you think you have low energy. Really, your weak energy can come from the fact that you are sitting all day, then start. "
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