|
 |
By Liz Plosser
The office might be good for many things—a paycheck, gossip, a lively holiday party, to name just a few. But if you're watching your weight and trying to live healthier, it can be fraught with obstacles that threaten to throw you off track—from the doughnuts at morning meetings to the vending machine you're tempted to raid on late nights. Use this 9-to-5 guide to stick to your diet and stay healthy:
8 a.m. Slip on flats when you're getting ready Folks who wear comfy clothes and shoes to work take an average of 491 more steps a day than their dressed-up, high-heeled colleagues, reports a study by the American College of Sports Medicine. Those extra 500 steps add up over the days, weeks and months and can help you drop a few pounds by the end of the year, according to the study authors.
9:30 a.m. Stretch it out Set an alert on your computer to remind yourself to stop and stretch your arms, neck, upper back and shoulders for a couple of minutes. You'll reduce pain, prevent tension headaches and reduce the occurrence of migraines, reports a study out of the University of Turin in Italy.
10 a.m. Stand up when chatting on the phone The more activities you do while standing up, the better, says James Levine, Ph.D., a scientist at the Mayo Clinic in Rochester, Minnesota, whose research has found that standing boosts your calorie burn by about 50 calories for each half hour you would've been sitting.
12:30 p.m. Take a lunch break Ditch your cubicle at lunchtime: Folks who eat while they're distracted consume an average of 40 percent more than those who take a break and focus on enjoying their meal, according to a study by Brian Wansink, Ph.D., a behavioral eating researcher at Cornell University in Ithaca, New York.
4 p.m. Look out the window Pause for a minute and take a look at the outside world: Researchers at University of Washington in Seattle found that when study participants viewed the outdoors, their heart rates decreased by up to nine beats per minute—and their pulses fell twice as fast after a stressful situation—compared to those who looked at blank walls or digital images of nature scenes.
Whittle (Your Waist) While You Work, and other weight-loss and fitness tips from Bob Greene, Oprah's trainer. |
|
 |
| |
For more tips to help you be your healthiest and happiest self, join Bob Greene's TheBestLife.com. You'll get access to loads of articles and videos, meal plans and a database of light and tasty recipes.
|
| |
|
|
 |
|
 |
|
 |
 |
You know that drinking plenty of water can keep you healthy, but did you know it can also boost your slim-down efforts by improving the quality of workouts? If you're even mildly dehydrated, you won't have the energy or endurance to blast as many calories as you're capable of during your workout. The Best Life guidelines call for drinking at least 48 ounces a day, but be extra vigilant about your H2O intake on exercise days by following these tips.
Check the color of your urine. Rate the color on a scale of one to eight, with one being clear and fully hydrated and eight being yellow/brown, indicating dehydration. Aim for a one.
Drink before, during and after a workout. Before you begin your exercise session, drink eight ounces of water, then gulp about four to six ounces (about five to seven gulps) every 15 minutes during your workout. Afterwards, follow-up with eight ounces.
Pay attention to your body. Look for signs of dehydration, which include dry skin, dry mouth, chills, head rushes, and skin flushing. If you notice any of these during your workout, make sure to stop and sip. |
|
 |
|
|
