Did you notice a lot of your friends (maybe yourself too) just expanded horizontally and gained so much weight after graduation? Because there is no time to exercise, eating out always, and sitting in the office the entire day. No offends, you can get into any shape you want. But if you are unhappy about gaining weights or feeling unhealthy, here are a few tips to help you get fit. These are all very basic and you can easily incorporate these into your daily routines, the point is start doing them ☺
- Walk more
Just move around regularly (every hour). Sitting too long has bad health consequences so get yourself moving! The easiest is to take a walking break (just like someone else might have toilet break, coffee break, smoking break). Walk around for 5-10min, come back fresher and more energetic! What I often do is if I have one-to-one meetings, I always suggest the other person to take a walk together while catching up.
- Drink more water
Water does wonder to our body and we have to keep our body fluid! I have a measurable bottle in office to make sure I know how much I have had. Usually at the bare minimum I take 2 liter of plain water a day in office (9hours).
- Schedule workout
A workout session doesn’t have to be long! I always do shorter session (30-45min workout) after work. I workout at home to save the transport time. On weekdays I’ll make sure to go home by 7pm so that I can catch some workout, and continue to work from home if required. It is 100% okay to tell your colleagues that you have to go home first and work later (or next day), just set their expectation right. Some days if I have night outs, I’ll wake up earlier to workout first before starting the day. And I’ll keep longer duration workouts for weekends. Take care of your health first, schedule a workout just like you have a date with yourself!
- Mind your food
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No mindless snacking in office! I plead guilty of it because sometimes I did feel stressful and just want to munch something. But I am very aware of my eating habits and make sure I don’t over eat. First I schedule time for snacks, if it’s not 10am I won’t take my first coffee, if it’s not 4pm I won’t take a chocolate square. And I’ll eat again by 5.30pm so that I had fuel for workout after going home. Secondly, make sure no unhealthy snacks on my desks. Out of sight, out of mind!
- Manage stress
Very important and very hard to manage. Number one thing to do is to set clear expectation with others. Check with others deliverables due date, negotiate for reasonable hours, follow up regularly to ensure no surprises / last minute requests. Ask others for support and guidance (managers / peers). If still stressed out, usually I play music to help me relax and talk to someone. The point is, don’t keep all the stress to yourself.
- Sleep enough
Our body needs time to rest and recover, we function better if we have enough rest. Sleep reduces stress too!
Bonus tip: Some people ask which type of exercises is the most effective one for weight lost. The answer is, anything that you like! As long as you like it, you can do it regularly, you’ll lose weight ☺
