How I burn calories in desk
Calories are responsible for our body’s energy & overall build up. It’s very important for our body & is full of macronutrients. It also makes our body works
Let’s talk about what is calorie & what it’s main function to our body & how it makes our body works:
The unit of measurement used to express the energy food offers our bodies is calories. Maintaining the energy levels and general operation of our body depends on them.
Macronutrients include carbs, proteins, and fats—each with a different function in our body’s metabolism and energy generation—make up calories.
Source of energy: Calorie sources supply the energy required for all body processes including physical exercise, circulation, and breathing.
Metabolism: Metabolic processes depend on them, which helps the body to break down food and turn it into accessible energy.
Transport Nutrient: Calorie helps in the transfer of nutrients and oxygen to cells, so promoting development and repair.
If calories are so important then why is everybody so concerned about burning it.
Why on earth do we need to burn calories!
It’s because we all know that anything that’s excessive is very bad & calorie is not an exception.
Nowadays, almost everybody is suffering from high calorie presence & intake.
Why high calories are bad us;
Even though calories are important, eating too many of them can cause a number of health problems. Why it’s so important to watch how many calories you eat:
Weight Gain: Extra calories are stored as fat, which makes you gain weight and become obese.
The Journal of the American Medical Association (JAMA) released a study that said more than 40% of American adults are obese.
Being obese is directly linked to eating too many calories.
Health Risks: Eating a lot of calories can make you more likely to get heart disease, diabetes, and other long-term diseases.
According to research from the World Health Organization (WHO), about 70% of cardiovascular conditions are caused by bad diets.
Energy Imbalance: If you don’t burn as many calories as you take in, your body may not be able to keep track of your energy levels.
The American Heart Association (AHA) did a study and found that 60% of people said it was hard to balance how many calories they ate with how much exercise they did.
In our regular life a desk job employee gains more calories than any other job holder.
From our food habit to lack of physical movements everything is responsible for high calorie gains
Let’s explore some of the top reasons why calorie gain is higher for a desk job holder
People who work at desks are more likely to gain extra weight because they don’t move around much at work.
These are some important reasons why this is the case:
Little Physical Activity: If you sit for long amounts of time, you burn fewer calories overall.
The Journal of Occupational and Environmental Medicine found that people who don’t move around much at work burn up to 200 calories less each day than people who do.
Bad Eating Habits: Having easy access to bad snacks and eating a lot can make you eat more calories.
The International Journal of Workplace Health Management did a study and found that half of office workers snack during the workday. Most of the time, they eat high-calorie foods.
Stress Eating: People who work at desks often feel a lot of stress, which can make them overeat as a way to deal with it.
A study in the journal Appetite found that worry eating is a major reason why office workers eat too many calories.
Convenience Foods: Eating too much fast food and prepared meals, which are usually high in calories, can make you gain weight.
According to the American Journal of Clinical Nutrition, eating fast food is linked to eating more calories and having a worse diet.
Irregular Meals: Skipping meals or eating at odd times can mess up your metabolism and make you eat too much later.
Researchers in the European Journal of Clinical Nutrition found that eating at odd times is linked to a higher chance of obesity and metabolic syndrome.
We can fight calorie in 2 ways
Number #1: Physical activity
Number #2: Diet
I will explain how each of the options can help us fight calorie
Number #1: Physical activity
Adding physical exercise to your daily routine is a good way to get rid of extra calories. Being active & making your body works can help in these ways:
Exercise Breaks: Taking short breaks to walk or stretch can speed up your metabolism and help you burn more calories. The Journal of Physical Activity and Health published a study that found that short exercise breaks more often help the body use more energy.
Desk exercises: You can do easy exercises at your desk, like leg lifts, sitting marches, and arm stretches. Research released in the journal Work shows that doing exercises at your desk can make you much more active for body works.
Standing Desks: Using a standing desk can help you spend less time sitting and more time being active. The British Journal of Sports Medicine did a study that showed standing desks cut down on the time people spend sitting and are better for their metabolism.
Active Commuting: If you can, walking or riding a bike to work can add to your daily exercise. The American Journal of Preventive Medicine says that active travel is linked to a lower body mass index (BMI) and better heart health.
Scheduled Exercise: Doing regular exercises like jogging, swimming, or yoga as part of your schedule will help you burn calories consistently. For best health, the American College of Sports Medicine says you should do at least 150 minutes of moderate-intensity exercise each week.
Number #2: Diet
Diet is a very important part of controlling how many calories you eat and staying at a healthy weight. Here are some ways to change your diet to help you lose weight:
Balanced Meals: Eating meals that are well-balanced and have the right amount of macronutrients can help you control how many calories you eat.
The Dietary Guidelines for Americans say that people should eat a balanced diet that is high in whole grains, fruits, and veggies.
Portion Control: Watching how much you eat keeps you from eating too much and getting too many calories.
A study published in the Journal of Nutrition Education and Behavior found that controlling portions is a good way to cut down on calories and lose weight.
Healthy Snacks: Eating fruits, nuts, and veggies as snacks instead of processed foods lowers the number of calories you eat.
A study in the Journal of the Academy of Nutrition and Dietetics found that snacking on healthy foods is linked to eating better and controlling your weight.
Hydration: Drinking a lot of water can help you control your hunger and keep you from eating too much.
A study in the journal Obesity shows that drinking more water is linked to losing weight and eating fewer calories.
Mindful Eating: Being aware of what and when you eat can help you avoid eating too many calories.
A study in the American Journal of Clinical Nutrition shows that thoughtful eating can help people lose weight and stop binge eating.
Calorie isn’t something you can left alone or do it later type thing
You have to fight calorie with all the way possible
I have shown you these two way & it’ll work like jem if you use them both, then the result will be the result will be a sure shot one
Don’t accept the fact that a desk job will you fat naturally
No, shine through this self pitiness & move on
Happy burns! & Body works!