Losing weight on a sedentary day is very difficult. For this, it is necessary to practice a little exercise movements. If you can’t find time to exercise but you want to lose weight, you can check our weight loss diet list for desk workers. Here are the tricks that will make it easier for those who sit down to lose weight. Here are the tricks and diet list to lose weight while working…
People who work at a desk position in the office do not have much opportunity to move during the day, as they often carry out their work on the computer during the day. Working women who are prone to gaining weight due to inactivity can try to lose weight by walking home after work or by doing some exercise movements at home when appropriate. However, these alone are not enough, first of all, you should take care to consume healthy and correct foods. We have compiled the office diet that you can easily apply regardless of your intensity in the office. People with chronic diseases such as high blood pressure, cancer and diabetes should not implement this nutritional list without the approval of a doctor. You can easily prepare the meals in this diet list at home and take them to the workplace. Catch the secret of losing weight with a healthy diet list that will keep desk workers in shape! Here is the diet list and office exercise that office workers can do very simply…
CLICK READ: HEALTHY AND PRACTICAL RECIPES FOR OFFICE WORKERS
EXERCISE RECOMMENDATION TO BE APPLIED AT THE OFFICE:
Desk workers begin to gain weight after a lot of time due to a sedentary lifestyle. However, those who do not have time to do sports can also get rid of this problem. You can prevent the accumulation of fat in your body and even lose weight, thanks to the movement that you will apply in just 5 minutes at the office.
Here are the 5-minute moves to practice at the office:
STEP ONE
In the first phase, close your eyes and take 3 deep breaths. Make sure you take each breath for at least 3 seconds.
SECOND STEP
With your eyes still closed, pull your head to the left and allow your shoulder to stretch slightly. Take deep breaths at the same time and do the same movement on your right side.
STEP THREE
Put your fingers under your head and push your head back a little to lift your sternum towards the ceiling.
STEP FOUR
Place your right hand on the outside of your left leg and raise your left arm. Turn your head towards your armpit and lean to the right. Do the same movement on the other side.
STEP FIVE
Yawning helps reset the brain and stimulates the brain. After yawning, interlock your fingers and point them towards the sky.
1 WEEK DIET LIST THAT LOSE WEIGHT WHEN WORKING
First day:
Morning:
1 glass of unsweetened fruit juice
2 slices of cheddar toast
Snack:
1 apple or seasonal fruit
Noon:
Döner (Must be half portion and oil-free)
1 glass of buttermilk
Mixed seasonal salad
Snack:
4 or 5 apricots
Evening:
Grilled chicken
1 bowl of mixed seasonal salad
The second day:
Morning:
Unsweetened and light tea
1 thin slice of salami
Tomatoes and a few green peppers
1 slice of wholemeal bread
Snack:
1 peach or seasonal fruit
Noon:
2 broken eggs
A slice of wholemeal bread
Cucumber
Snack:
1 pear or any seasonal fruit
Evening:
Tenderloin (must be 2 thin slices)
2 or 3 tablespoons of low-fat rice
1 bowl of mixed seasonal salad
Carrots and peas as garnish
The third day:
Morning:
Unsweetened clear tea
1 or 2 slices of feta cheese
A slice of wholemeal bread
Cucumbers and tomatoes
Snack:
A slice of watermelon or seasonal fruit
Noon:
Grill prepared with 2 small sausages
1 bowl of mixed seasonal salad
Snack:
Half a banana or seasonal fruit
Evening:
Fish (must be grilled or boiled)
1 bowl of green salad
2 small pieces of chocolate
Fourth day:
Morning:
1 cup of light milk
half a banana
1 pack of wholemeal biscuits or crackers
Snack:
half bagel
Noon:
4-5 grilled meatballs
1 slice of wholemeal bread
Green salad
Snack:
1 slice of melon or seasonal fruit
Evening:
Unlimited fruit salad
Fifth day:
Morning:
Linden without sugar and lemon
2 slices of wholemeal bread
1 slice of cheddar cheese
Cucumbers and tomatoes
Snack:
1 handful of malt plums
Noon:
2 hamburger patties (without bread)
Fried potatoes
Mixed seasonal salad
1 glass of ayran or any light beverage
Snack:
A glass of freshly squeezed vegetable or fruit juice
3 or 4 diet biscuits
Evening:
4 pencil cutlets
2 tablespoons of bulgur pilaf
Mixed seasonal salad
Carrots and peas as garnish
Sixth day:
Morning:
Unsweetened clear tea
1 donut
Green peppers and tomatoes
Snack:
1 handful of raisins
Noon:
1 bowl of nonfat yogurt
2 boiled carrots
A slice of wholemeal bread
Snack:
One kiwi or seasonal fruit
Evening:
Tenderloin (2 pieces and thinly sliced)
Mixed seasonal salad
Seventh day:
Morning:
Unsweetened clear tea
Grill prepared with 2 sausages
A slice of wholemeal bread
Cucumbers and tomatoes
Snack:
2 or 3 diet biscuits
1 glass of unsweetened lemonade
Noon:
1 small lahmacun
1 glass of buttermilk
lots of salad
Snack:
2 or 3 scoops of ice cream
Evening:
Green bean dish prepared with veal
2 tablespoons of pasta
Green salad
A bowl of light yogurt
