8 Ways To Avoid On-the-Job Weight Gain

Two businessmen, one holding a coffee mug, and the other holding a lunchbox(BlackDoctor.org) — Have you ever thought of being chained to your computer as being a major danger?  Working nine-to-five may be the way to make a living, but it may be padding more than your wallet. If you’re reading this while sitting at your desk at work, you may be experiencing the decline in physical activity on the job that researchers now say is contributing to the nation’s obesity epidemic.

Nearly two-thirds of Americans are overweight or obese, and that’s due, in part, to our sedentary jobs. On average, workers are now expending between 120 and 140 fewer calories a day in physical activity on the job, a decline that closely maps to the nation’s weight gain in the last 50 years.

Sitting at a desk doesn’t have to mean you’ll be just another
statistic! Incorporating these simple strategies into your workday will
bring you one step closer to being a healthier, more energetic you. Here’s how:

1. Be sure to eat. It’s easy to slog through a day of meetings, e-mails, and phone calls to discover at 4 p.m. that you haven’t eaten since breakfast. But, your body needs energy to get you through the day. Make it a priority to have a healthy and tasty meal—along with 1-2 healthy snacks. It is not a sin to opt for such shortcuts as microwave meals, as long as you read labels to avoid items with excess calories and sodium.
 2. Compensate, compensate. Get physical to compensate for your sedentary workday. Join a gym, take an early morning run, or find time for fitness fun with your family. Buy one or two pieces of home exercise equipment that will allow you to exercise no matter what the weather.

3. Rework your network. Chances are, your friends and co-workers need help with their love handles just as much as you do. So, try some new activities that don’t revolve around food. Organize a bi-weekly volleyball game, walk during lunch, or play a quick round of mini-golf after work.

4. Bring your buddies on board. While you’re coaxing co-workers to modify those after-work habits, see if you can’t involve them in a friendly get-fit challenge during work hours. By sharing healthy potluck lunches, exchanging recipes, and providing moral support, you’ll find that getting in shape can be a team-building triumph. (You might even check with Human Resources or management to see if you can involve them in a fun or meaningful way—since healthy employees save $$$.)

5. Don’t eat due to boredom. Blacklist the office vending machine by stashing strategic healthy snacks (apples and almond butter, low-cal energy bars, nuts, or hummus and pita bread) that will give you a lift without adding to your waistline. If you know that occasionally you’ll fall—and most of us do—pick out ahead of time the items you can live with so that your dip doesn’t become a dive. Keep water at your desk; it’ll give your hands something to do when you’re stressed and will divert you from eating when you’re not really hungry.

6. Vary your routine. We all have them— those daily social rituals, like heading upstairs to the cafeteria for a mid-morning latte and muffin. You can still have those items…but make it sometimes, not all times. If you want to change your life in big ways, try some small changes, like substituting a yogurt and black coffee with skim milk half the time. You’ll save about 470 calories (660 vs. 160)! (And you’re taking the stairs up to the cafeteria, right?)

7. Lose the technology. Modern advances are great, but do you control them or do they control you? As much as possible, take advantage of opportunities throughout the day to get up and move! Deliver that memo in person, sit on a stability ball at your desk to improve your posture, park at the far end of the parking lot for a brisk walk to your building. You’ll be surprised how quickly minor changes can improve your energy level and help you get fit.

8. Choose wisely. Whether you normally go out for lunch or eat in the cafeteria, try to make your meal choices conscious ones. Learn how to eat out wisely, and remember how much better you feel come mid-afternoon when you eat healthy. If you find that your cafeteria or workplace doesn’t offer healthy choices, check with the person who’s in charge of food service—you may be the person who tips the balance to get better options!

The Bust Booster Workout

woman doing workout on workout ball(BlackDoctor.org) — Gravity. It’s here to stay, but it is possible to help minimize its affects on your body.

A beautiful bust improves your figure and boosts your confidence. And having strong chest muscles makes it easier to push a cart loaded with groceries. Although you can’t make your breasts bigger, you can give them a lift (and create sexy cleavage for that low-cut dress) with exercises that firm the pectoral muscles beneath your breasts.

Why do these exercises work?

Performing these common moves with the help of an exercise ball engages your core muscles. Other muscles, including your abs, also get a miniworkout as they stabilize you.

What you’ll need…

For the below exercises, you’ll need an exercise ball and light weights. If you’re working out on carpeting, lose the socks or tie on some sneakers to prevent your legs from slipping out during the chest fly. Both the chest fly and the push-up work your chest and shoulders.

How to perform the moves…

Do two sets of 10 repetitions of each exercise, allowing 30 to 60 seconds of rest between sets. Move slowly: 3 seconds to lower, 1-second pause, 3 seconds to lift. Do two or three sessions a week, with at least 1 day of rest between workouts.

1. Chest Fly on an Exercise Ball

• Sitting on a large exercise ball, inch your feet forward, and roll your body down until your head and upper back are supported. Your feet should be hip-width apart, knees over your ankles. Contract your buttocks, and raise your hips until your body, from the knees up, is parallel to the floor. Hold a pair of dumbbells with your arms extended over your chest, elbows bent, and palms facing each other. For a printer-friendly version of all steps click below.

• Keeping your abs contracted and your wrists straight, slowly lower your arms out to the sides in a smooth arc. Pause when your hands are chest level, then sweep both arms back up, squeezing your chest muscles. Stop before the dumbbells touch over your chest, then repeat. (You can also do this move on an aerobic step or with pillows stacked underneath your back to allow elbowroom.)

Note: Skip this exercise if you have orthopedic problems such as painful knees, hips, ankles, or back.

2. Push-Up on an Exercise Ball

• Kneeling in front of a large exercise ball, rest your torso on top, and extend your arms so they reach over the other side. Slowly roll your body over the ball, and inch your hands forward on the floor until just your thighs are resting on the ball. Your hands should be in line with your shoulders but slightly more than shoulder-width apart. For a printer-friendly version of all steps click below.

• Keeping your abs contracted and your back straight, bend your elbows, and slowly lower your torso toward the floor. Stop 4 to 5 inches shy of the floor. Hold, then push back up. (For an advanced version, rest just your shins on the ball. If you don’t have an exercise ball or are a beginning exerciser, start with a push-up on the floor with your knees bent.)