Best weight loss supportive Lifestyle: sleep, food, profession and more

Best weight loss supportive Lifestyle: sleep, food, profession and more

Table Of Content

  1. 3 super tips to get the best mindset to lose weight
  2. Sleep habits that serve for best weight loss outcome
  3. The relationship between physical activity and weight loss
  4. Relationship between jobs and the body’s weight and quality of health

Let me start my words with a recent story. Luckily I am still an undergraduate student who lives in the college dormitory. One fact about dorms is that they are full of stories.

A friend of mine used to put a resolution at the beginning of each semester to lose around 60 pounds.

“What a harsh, but noble target this man is seeking” this is probably what you think of right now. You are totally right. This friend showed great resilience and persistence towards his goal.

By the onset of the semester, he set a strict exercising plan. The meals schedule is being followed by punctually.

I remember my friends and I used to mock his firm attitude and food suppression. We were so glad by the incredible move he made towards food.

The day when we were going for an outing to get a tasty fast food meal loaded with dozens of calories and fats. My friend was heading off to do his every day 30 minutes run around the campus giant football court.

Unfortunately, things did not go as planned all the time.

Each of the first 4 semesters ended up so tragically for my friend. Instead of sweeping some weight, my friend got an extra belly and more clothes were no longer in use.

The moral of this story is to open up your mind to other factors involved in losing weight process. Basically, weight loss is extended to touch all your lifestyle.

It is not only associated with wiping some pounds. Conversely, it is correlated with your habits, sleep, profession, mindset and of course your diet.

Therefore, I want to turn your attention to these ignored aspects. The care given to these factors will boost the progress of your work and make weight loss much smoother.

3 super tips to get the best mindset to lose weight

Reach Your Targeted Weight Loss Goals

What do you think is the key element to reach a specific goal?

Probably you would whisper hard work, putting more effort, adopting a certain mindset or many other answers.

However, the one I would like to spot the light on is associated with mindset.

It is a very common word that may get confusing for some people.

Cambridge dictionary has defined it as “a person’s way of thinking and their opinions.

Personally, I can think of a mindset as follow:

It is the set of thoughts and beliefs you have towards an idea. Upon these thoughts and beliefs, your actions will be built.

Feeling lost? Probably wondering what the definition of a mindset has to do with weight loss?

Don’t worry. Let me take you back to our concern.

When you decide that you need to lose weight in a way or another, the result is much dependent on your mindset towards this endeavor.

Let me ask you about something. How many times have you gone through a conversation about weight loss with your friends?

What do you remember about their viewpoints about the process of losing weight? Were they likely to be positive or rather negative?

Personally, I have gone through countless similar chats, and I will tell you what responses I usually got.

“Diet is essential for staying healthy but really painstaking and costly” a friend of mine once said.

Another has highlighted the effort and time progress within this process will take up.

That is what I meant by the mindset towards weight loss. It is that way how you perceive the activity of losing weight.

Therefore I am here to guide you into the most 3 influential tips to develop a positive mindset towards weight loss.

First, losing weight is key to your joy, not misery.

First of all, you need to consider this ahead of you all the time,

”losing weight is a key factor so you maintain healthily and do all the activities you love as long as you want”

Your mind should get trained that you lose weight for the good of your body.

You are not essentially losing weight to be so cool. Similarly, you are not spending these hours of exercises to show off your muscles and shape.

Conversely, you actually do it all so you enjoy a vital life. A life in which your body is not a constraint for traveling, hiking, climbing, skydiving and all the other crazy adventures.

Such a mindset will definitely keep you healthy, fit and vivid till the 50s or even more.

Saying that, you ought to build your plan upon this notion. Moreover, you have to keep it with you alongside all the journey.

Second, set a SMART goal to lose weight


Now, you have decided to lose some weight to enjoy a life with no limitations or boundaries. What is next now?

It is time to set a goal. A goal that exhibits some specific features assembled in the word SMART.

First, your target should be specific. In more explanation, you need to determine the exact weight you plan to sweep.

Then, you have to figure out methods to make that goal measurable. That is by keeping your progress observed and under control all the time.

The next most necessary feature of your goal is to be attainable. Remember to set a goal that pushes you to make the best out of yourself.

Last but not least, you should never press your shoulder with a heavy load. Consider realism and do not plan to change the world on one day.

Finally, a timeline for all the stages you will go through should be developed so your goal will always be time-scaled.

Third, your mindset at the time of ups and downs when losing weight

Over your journey, you will definitely be encountered with good time and bad times. Hence, your mindset better be well trained in order not to get drifted from your goal.

For the time when you feel accomplished, you have to show all the credit and reward to yourself.

An effective approach to sustain your progress is to compensate yourself for your hard work.

On the other hand, your mind should display more resilience and awareness when results are not so satisfying.

At these times, your mind can manipulate and thoughts of Doubt will leak to yourself. That is when your mind needs to be awake and persisted.

Do not be too harsh and never start to blame yourself. All you have to do is to take a rest to evaluate the situation.

You need to identify the problem and work on solutions to avoid them later. Then, start over again from where you stopped.

A major note so you can avoid such disappointments is to consider to the second tip very well. You have to focus on the goal you set from the very beginning.

Keep it realistic and don’t push yourself too hard. And remember that weight loss is not a race, but a process you set on your own pace.

Sleep habits that serve for best weight loss outcome


Ever thought that sleep takes out around one-third of your entire lifetime?

As you know, researches deduced that a human spends an average of 8 hours sleeping each day.

Think of it as follow: is there any other activity that accompanies you this long over your whole life? I bet you will nod your head up and down.

But even if your answer is no, you  better make the best out of an activity that lasts for 8 hours a day.

Basically, the influence of sleep is extended to touch critical areas of your body mechanisms and accordingly its performance.

Psychologists and psychiatrists usually pay much attention to a patient course of sleep.

They consider it as a solid indicator to the attitude, behavior, and lifestyle of a person.

For the concern you and I focus on, sleep has to do zillion things with weight loss.

Most importantly, it can either stimulate your body functions to sweep some weight or inversely consume more pounds of fats.

Ironically, not only the duration of your sleep each night is the deal breaker on how your body will react.

Conversely, the tiny little details of your day and the activities preceding your sleep matter significantly.

For all the hefty impact sleep holds on losing weight, let me guide you to piece of advice to optimize your lifestyle for losing weight.

Eight-hour sleep on a daily basis secures best weight loss results

Obviously, the great deal of the whole thing goes to the number of hours you sleep. This is a fatal factor in your endeavor to lose weight.

Of course, there is no fixed duration you and I need to stick to. However, there is a minimum limit below which the alarm buzz will turn loud.

An observational study published in US National Library of Medicine detected some weight changes in case of fewer than 7 hours sleep.

A more definite experimental study showed huge consistency with the impact of sleep deprivation on weight loss.

The study involved 16 children who were permitted only 5 hours of night sleep for 5 days. “They gained an average of 1.8 pounds (0.82 kg) over the short course of this study” stated healthline.

Over a much longer course, sleep deprivation leads to more weight gain.

In turn, the extra weight causes a decline in the quality of sleep. This will end up with an infinite loop of weight gain and poor sleep.

Body hormones go wrong due to sleep shortage

Another serious impact of sleep deprivation is a malfunction of two hunger hormones; Ghrelin and Leptin.

The two hormones act interchangeably depending on the state of the stomach.

First, the Ghrelin released senses hunger when the stomach is empty and notify the brain with that. Hence the hormone is released so you feel hungry and begin eating.

Once you feel full, the other hormone Leptin takes over. Leptin is produced from fat cells to signal fullness to the brain.

This mechanism gets faulty when you do not have adequate sleep. Instead, the body produces more ghrelin and less leptin no matter the state of the stomach is.

This body reaction will give you a sense of hunger most of the time. As a result, your weight loss program turns flawed and more pounds will be consumed.

One more hormone that works against weight loss is Cortisol. It is basically a stress hormone that may increase your appetite unless enough sleep is maintained.

Less sleep = No healthy decisions taken by your brain

Studies have also pointed out a huge alter in the quality of decision the brain takes in case of less sleeping time.

The main impact takes place on the frontal lobe of the brain where decisions are to be made. For example, your resistance to sweetened food will be weakened if you do not sleep enough.

Given the extra releases of the Ghrelin, this accumulates in a much starving appetite. Hence, you lose self-discipline and eat more and more.

Unluckily, things will go much worse if you do not secure the 8 hours of sleep. Researches have reported that lack of sleep will create a tendency for high-calorie foods loaded with fats and carbs.

In more details, the research showed double the caloric intake of 12 men who were allowed only a four-hour sleep.

For all the reasons above, it leaves you no excuse to lessen your sleep duration.

For a progressive weight loss process, you had better integrate eight hours of sleeping into your lifestyle.

Top sleep habits with an outstanding influence on weight loss, DO NOT MISS A SINGLE ONE

Whatever the goal you are putting ahead, you better pay attention to the smallest details. This is what makes your success complete and astonishing.

Likewise, weight loss goes the same way. If you take care of the little things, the results will show up sooner and much brighter.

Talking about sleep, there are some small details involved. They don’t necessarily have to be part of your diet, but they will definitely accelerate the pace of your progress.

The following are some sleep-relevant tips that will optimize the results of your weight loss plan:

Tip one: Watch out your light exposure during the day and night!

Before I delve into the 1st tip, let me introduce an unfamiliar but major term to you; Circadian Rhythm.

An article published at the National Institute of General Medical Sciences (NIGMS) explained all about the circadian rhythm.

“Circadian rhythms are physical, mental, and behavioral changes that follow a daily cycle” stated the article.

What concerns you about the circadian rhythm is its correlation with identifying your sleep pattern.

Basically, it has to do with many other bodily functions including “hormone release, eating habits, and digestion, body temperature” and of course the sleep-wake cycle.

Back to the previous title, you may be wondering “why do I have to watch out the light I expose to?”

The reason is that your circadian rhythm is directly dependent on the light you receive over the day.

NIGMS article has simply explained the whole process, “The body’s master clock, or SCN, controls the production of melatonin, a hormone that makes you sleepy.”

“It receives information about incoming light from the optic nerves, which relay information from the eyes to the brain. When there is less light—like at night—the SCN tells the brain to make more melatonin so you get drowsy”

My advice to you is to maximize your exposure to sunlight in the morning to feel awake and alert.

By the night, you ought to avoid light from electronic devices not to disrupt your circadian rhythm and get healthy sleep.

Tip two: Avoid irregular daytime naps

One major factor that may lead to a disrupted sleep pattern is the naps in mid-day.

While a thirty-minute nap is effective to restore your power and get re-energized, the irregular naps work far opposite.

They may disorder the setting of the circadian rhythm and accordingly result in an unsettled sleep pattern.

On the other hand, doctors have pointed out that intermittent naps boost the performance of various body functions.

This overall improvement goes hand in hand towards a healthy weight loss mechanism.

Tip three: get enough sleep to enjoy a good physical activity

What do you think is the most redundant tip physical coaches keep mentioning over and over?

No matter if you get a personal trainer, get a membership at a physical club or even use a software application for weight loss exercises, you get a list of instructions.

These instructions promote better body shape and boost weight loss results.

Among these tips, a strange but crucial one frequently resonates with you and all other athletes. Yes, it is that one has to do with sleep.

Remember how many times your coach emphasized your body’s need for quality sleep? How many times a good sleep has impacted your performance at the gym?

Basically, lack of sleep impacts two areas in terms of its correlation with athletic activities:

No motive for exerting efforts on training sessions

When you do not get your required portion of sleep, this gets you vulnerable to mood swings. Such swings may discourage you from putting efforts in energy-required session or activity.

In a typical bad sleep day, you will find significant decay in your body endurance and energy. Also, your mindset to achieve better results will go down.

Hindering your body’s capability to build muscle

Muscles’ growth is directly dependent on the amount of sleep you get per day. Various studies on athletes have recorded the great influence of sleep on muscles’ response to physical activities.

One more time, the US national library of medicine has performed a case study on 6 basketball players.

Those players were not deprived of sleep. Ironically, they were allowed for sleep durations more than the normal scenario (7:9hours).

“The researchers found that these athletes exhibited faster sprint times and increased free-throw accuracy at the end of the sleep extension period (as well as decreased fatigue and improved mood).”

Here is another study to get us more close to the impact of sleep on muscle mass.

A 2011 study for 72 hours has permitted different sleep durations for two athletic groups. The first group enjoys 8.5 sleeping hours while the second was allowed on 5.5 hours.

The two groups then exhibited a caloric regulated diet given the same conditions.

“What researchers discovered was that the individuals who slept only 5.5 hours had 60% less muscle mass at the end of the study, while those who slept 8.5 hours had 40% more muscle mass.”

Since your main concern here is to lose weight, you should set your body atmosphere to build more muscles. As these muscles are originally the fats you want to wipe out of your body.

Tip four: Top dos and don’ts pre-bedtime practices to guarantee a cozy and warm sleep


After a long painstaking day, here you are getting prepared for a rewarding sleep. Probably like most people, you hold your cell phone texting a friend. Or you may be struggling to read the 10-page daily dose of your novel.

You, I and almost all people have developed our own pre-bedtime routine. However, many of us may have not considered the likelihood these activities will affect the quality of sleep or not.

While you are falling in a deep sweetie sleep, your body is still on the ongoing mode. Tens of processes are still active inside.

To your surprise, though the fact you are stone still during your sleep, your body builds muscles.

The performance of your body during sleep is considerably linked with the last half an hour activities you do prior to your sleep.

Hence, let me introduce to you a bunch of tips to bear on mind while you fall asleep.

1. Watch out what to consume and what not to consume ahead of your sleep

It is important to give up caffeine and alcohol right before sleep.

Caffeine is a stimulant to stay awake and alert. In case you missed that, caffeine does exists in tea, coffee, Soft drinks, pain relievers and absolutely tobacco products.

On the other hand, alcohol produces large portions of sugar inside your body. Such sugar will keep your stomach busy digesting and as a result disrupting your inner systems.

2. Don’t worry, I won’t let you starve.

Yet, all you have to do is to select the best recipes for healthy sleep. Some dairy recipes are highly prescribed by dietitians.

A glass of milk, a cup of nonfat yogurt or even a protein smoothie are so light on your body. Dairy products also contribute to building muscles while you are sleep.

If you are not a fan of dairy recipes, you can still resort to fruits such as bananas, apples, pears and also berries. These fruits with nonfat extras such as yogurt, oat, and cheese can serve as healthy late-night snacks.

3. As hard as it is to you, but you ought to turn off all your electronic gadgets when you get prepared to sleep.

The emissions of these devices disturb your body mechanism and keep your mind on. Try to at least give up all your online interaction an hour before you hit the bed.

4. Dietitians always advise avoiding energy-intensive sports or activities as you get closer to sleep.

On the contrary, some bedtime yoga, stretching or meditation are much desirable.

These activities help to restore your psychological health and well-being. 20 minutes of meditating on serene relieving music will reset your body, regulate your breathing and clear your foggy mind.

5. A well-set sleeping environment can boost the quality of your sleep.

A sleeping environment entitles the lighting around, the level of noise and the room temperature as well.

Try to adjust the lighting to be so light and supportive for sleep. For the noise, you had better keep it as lower as possible to secure a calm sleep.

Finally, our bodies are adapted to sleep at a relatively lower temperature. Remember to consider this factor but do not go too extreme. Just do not freeze, after all, you have to wake up again the next morning.

The relationship between physical activity and weight loss

running for losing weight

Why do you get overweighed and how to exploit physical activity for enhancing weight loss?

How do you think you get pounds off after a period of dietary plan you delved into?

Simply, what are your thoughts on the mechanism of weight loss? Let me hit it to you.

Prior to the onset of your diet, you have been obese or overweighed due to one of these two reasons:

First, it may have to do with your genes and your body nature

Hereby, I point out to the diseases or dysfunctions you have been born with.

However, obesity linked due to genetics is not so widespread. As per Harvard School of Public Health, it represents a small percentage of weight gain supporting factors.

Yet, the good news here is that weight loss is not so beyond from reach even in this case. Studies have identified some key guidelines to boost weight loss resulting from genes-related causes.

Even in extreme cases, the following practices help to stay healthy, positive and active regardless of the scale of weight you are in it.

Walk regularly

A major change you ought to insert in your lifestyle is a daily walking activity.

The American Heart Association (AHA) has assured outstanding calorie burning rate if a 30-minute walk is adopted on a daily basis.

If a 150-pound person sticks to the 30-minute activity a day, around 120 calories get burnt on the spot.

Concerned with the time commitment every single day? You can still lose the same calories but divided over the day.

“You can break the 30 minutes into shorter sessions. Try walking for 10 minutes in the morning before work, and 10 minutes during your lunch break. Then, try finishing your day with a 10-minute stroll after dinner.”

Try to keep stress under control and sustain quality sleep.

“Quality sleep”? Does it Ring any bells? Here it comes again the prominence of the quality of sleep you get for weight loss goals.

What about stress? Is it really associated with either obesity or weight loss?

The Journal of the Academy of Nutrition and Diabetics has dedicated an impressive piece of article to answer these questions.

The article and studies included within it have linked abnormal high stress to adopt unhealthy eating habits.

Handling stress has always been challenging for most people. But you still can do a lot to make things better.

  • The family is so crucial to get over stress. Allocate much more time to spend with them. Plan for outings by the weekends,
  • If a family is not available, supporting groups can make it up for you. This is where you can share thoughts with full security and liberty.
  • Sports and exercises are always prescribed to dissipate rage and negativity out of the soul.

Second, overweight is more likely to originate from an unhealthy lifestyle and habits.

I can spend days listing examples for activities and manners that lead to extra pounds loaded on your body.

Physical inactivity, poor sleep, excessive consumption of food, sedentary lifestyle come atop of these reasons.

The end result of all these practices can be presented by the following equation:

Calories intake <<< Calories burnt

If the equation’s left side overweighs, you will gain more weight. If the equation’s right side overweighs, you will be losing weight.

Let us consider the first case of the equation.

Fats: a double-edged weapon in your body

Stroked by the heading? Probably wondering how fat can be good for body health?

You may have once hoped if fat diminishes from every single corner of your body. So you can get in shape, show off and get your dream girl.

Actually, fat is not that bad. If it had not been for the weight-loss related products, you would have valued the vitality of fat in your body.

Fat: the good side of the coin

Fat (and the same goes for carbohydrates) are so far essential for functions of the body to operate.

Obviously, they find their way to your body through the foods and drinks you consume over the day.

The concentration of each nutrition element differs as per the ingredients of your meal. Talking about fat, “It is stored as adipose tissue around your body, including under your skin, in muscles, and around vital organs.”

For the latter element, “Carbohydrate is stored as glycogen (formed by joining many glucose molecules together) in your liver and muscle cells.

The perk of these two elements is to maintain the metabolism rate within permissible limits. No worries, here is what metabolism mean.

“Metabolism is the process by which your body converts what you eat and drink into energy.” According to Mayo Clinic staff.

What is exactly meant by “What you eat and drink” is fats and carbohydrates?

They completed, “During this complex biochemical process, calories in food and beverages are combined with oxygen to release the energy your body needs to function.

To sum it up, fats give us energy throughout the metabolism process.

This released energy maintains your brain activities, pumping of your heart, the operation of organs and physical activity.

If no sufficient fat is stored in your body, the metabolism rate will decay. Hence, this may disable your body from functioning properly and cause physical inactivity.

Fat: the bad side of the coin.

When fats storage exhibits a surplus from energy released, here results overweight. For extreme surpluses, obesity takes over.

Unless fat stored is not burned into energy, it will not dissipate out of the body but remain as residuals. This leaves you with extra useless pounds of your weight.

But what originates this imbalance between fat raw capacity and fat burnt into energy?

The answer is clearly your level of physical activity. If your body does not sense regular as well as adequate physical activity, it will not stimulate fat burning.

Physical activity is usually thought of as the deal breaker here. Should not you maintain your level of activity within normal, you will lose your bet and get overweighed.

Saying that, you should have understood the core of the problem. Let us move on to the solution now.

Top super tips to make use of physical exercises for optimum weight loss

Beside positive mentality and good quality of sleep, it is time to spot the light to physical activity (PA).

Whenever you surf the internet or seek a dietician for a weight loss regime, exercises will find its place.

You can never lose weight unless you show discipline and commitment towards this element of your program.

The calories you consume will never burn themselves on their own. Here lies the importance of exercises in any regime.

There is no fixed type of or time for the exercises you have to do. Basically, it differs from a person to another depending on the current state and the goal you set for yourself.

One more thing, exercise is not a one-time project. On the contrary, it is a practice that had better be always in-progress in order to maintain your good body.

Right now, I will guide you through a bunch of advice you need to consider within your exercise strategy.

More muscle mass=more fats to be burnt


Always bear in mind the point of the exercise is to wipe the residual fats away from your body.

One effective technique to do so is building huge mass muscles. By the onset of your diet, you are not likely have great masses of muscle. This will reflect on your relatively low-calorie burning rate.

By the time you build more muscles, this rate will steeply go up. The reason behind this phenomenon is totally scientific. Your muscles take up much more energy to feed on, the energy that essentially comes from burning fats.

Consistent exercise is crucial to consistent weight loss

If you are so serious to lose weight for once and ever, this tip will mean a lot for you.

Adopting an exercising plan on a regular basis makes a long-lasting impact on burning fats. To be more specific, it optimizes your body to efficiently burn fats.

When you do a particular activity in a particular time for a long period, your body displays a series of adaptations:

  1. Oxygen circulation shows more vitality and freshness. Oxygen is delivered to and extracted from a cell in more efficient.
  2. Blood circulation displays better activity. This assists fatty acids to find a paved path through the blood to the muscle. As a result, fat is constantly available on the spot to fuel the body.
  3. Your body develops more and bigger mitochondria by the time. These cellular power plants supply energy to all body cells.

High-intensity Vs low-intensity exercises and the best for your weight loss

When it has to do with weight loss, there is no “one size fits all”. The deal breaker here is your own case. Each person has its own workout preferences, the degree of endurance and health capabilities.

Therefore, you need to figure out the type of exercise that best suits you. As per your goal and potential, you then have the tool to set your own training plan.

But what are HIIT and LIIT? And what are the bright side of each type?

First, highly-intensity interval training is “any workout that switches off between intense bouts of activity and periods of less intense activity, or total rest.By apptive workout and health magazine.

From first glance, you will find the same magazine has defined LIIT almost identically as HIIT.

“LIIT (low-intensity interval training) is similar to HIIT in the way that it consists of intervals of higher and lower intensity.”

The turning point here is the degree of intensity you assign to your exercises. In HIIT, you take up huge amounts of energy in a specific exercise at almost 30 minutes. The level of strength or speed in such activities is significantly skyrocketed.

This type of training is dedicated to maximizing the calories you burn in comparison with other shorter workout sessions.

That is as the metabolism rate after one session displays an impressive hike sweeping more and more calories. Definitely, this will ensure quicker weight loss results.

Also, it serves in areas such as sharpening your body endurance, leveraging your oxygen intake and saving your workout time.

The limitation to adapt to HIIT may exist if only your body is not consistent with high-energy exercises.

On the other hand, LIIT calls for relatively lower levels of energy-required sessions. Moreover, the recovery period may be much extended.

If you are not an advocate for HIIT but still seeks the same results, do not worry. You can still do it with LIIT. However, you will have to invest more time, only more time.

“To achieve similar results performing LIIT as you would from performing HIIT, it typically takes twice as much time.”

LIIT is much advised for people who would rather spend more time in training halls. Those people also prioritize the feeling of putting effort into physical activity. They are just inclined to actions than results.

Choose your own exercising plan

Still wondering what to choose? Don’t freak out. It can still be a matter of compromising. Give each type a try and take a look at the results. Evaluate the experience itself.

Is it enjoyable or boring? Do you think it connects to your goal effective or it is just time-wasting? Is it tough or within limits?

Upon these questions, you will figure out by your own your best workout recipe to lose weight efficiently.

Relationship between jobs and the body’s weight and quality of health

When you describe your lifestyle, a key aspect you should talk about is your profession.

SinceI am here to cover the impact of lifestyle to drive a healthy body and optimum weight, I will make sure your job has been given an equal concern.

Ever witnessed the total transformation of a friend’s body and health once he/she kicked off a new job or got fired from a miserable one?

Let me hit it to you. Your job’s influence is very likely to extend to affect the quality of your health and the shape of your body.

Usually, jobs are not taken into account as potential threats to your weight.

When people search for suspects to condemn them on their gained weight, they frequently mention their diets, exercises or their sleep patterns. Weight gain due to a bad job is not a much-anticipated answer.

This kind of belief or behavior really gets me stunned. An average person stays at work for around 8 hours a day. Does the number 8 hours ring any bells to you?

It is the same amount of time you and I often allocate for sleeping. As much relieving sleep can be, you and I had considerably emphasized the prominence of sleep as a factor for maintaining a healthy body.

We have done all the talk about sleep. Now, how can we skip the impact of 8-hour at work without mentioning the type of physical activity involved in each job? Makes no sense, does it?

Studies to explain the impact of certain jobs on weight gain

If you still think my claims are so abstract and non-confidential, then numbers will get you closer to reality.

A study conducted for careerbuilders has pointed out that 44% of US workers have gained weight on their current jobs. The Harris interactive 2013 survey included a sample of 3.000 employees at careerbuilders. has dedicated an article to spot the lights to the survey. The article has also entitled a list of reasons the respondents to the survey have blamed for gaining weight.

One more survey has linked work stress to impact health and weight of workers. The US national library of medicine posted a research paper in 2010 titled:Association of workplace chronic and acute stressors with employee weight status: data from worksites in turmoil

The study examined how psychological work conditions can alter the physical health and weight of workers.

By now I believe you and I agree upon the concept, “climbing the corporate ladder may cost punch of pounds gained”. Let us move now to the reasons why you are exposed to earn weight on your job.

First, the desk-based job is crowned reason no. 1 reason why workers gain weight

Obviously, when you get a desk job, you spend so much time sitting. Your job no matter it is to sort some files, inserting data or whatever you do, you do it sitting.

This sort of sedentary jobs leaves no room for any physical activity. Hence, your body is always in comfort. Neither efforts to swipe some calories nor sweat to burn fats.

Second, long-lasting commute to workplaces


If you are fortunate enough to escape a desk job, you need more luck to get a job nearby your residence. That is as long commute to your workplace is not less crucial in terms of its impact of your weight.

The average American spends around 25 minutes each day back and forth to the workplace, as per the US Cenncus Bureau. Most of the time, workers get to their destination sitting on public transportation or their private automobiles.

All this time spent with no physical activity leads to reduced metabolism rates according to a study in the British Medical Journal.

Third, on-job stress


I remember what I first did when I was announced top of class last semester. Immediately I put on my shirt and hurried up to the nearby café. A double combo milkshake with the densest chocolate ever rising atop the cup like a flipped cone.

Another memory pops on my mind right now is the last day of my exams. I was really devastated and mad at my math teacher. I remember also that I was so down that I decided to make up for myself with the same milkshake.

If you noticed, despite the totally different psychological condition, I went through food and here is the point.

When humans get into emotionally disruptive states, they lose control over their lust to food. This is beyond your discipline.

And since most workplaces’ environment in today’s world is far rivalry and toxic, they leave you with loads of pressure and insecurity.  Studies have expanded the influence of such psychological states to touch more than weight gain. Alternatively, you are very susceptible to heart failures and stress attacks.

Forth, on-job eating habits

By the end of the week when each worker has to get all his tasks done, lights of bureaus are likely to be on till the very first morning hours.

During this time, you may get overwhelmed by the various working stuff at the expense of your health. Snacks of all types, countless cups of coffee and fast food are so common energizers to stay up all night.

This sudden change in your diet disrupts your body and poses a threat to your weight.

5 features of a perfect job to optimize weight loss at the workplace

  1. When evaluating your job options, consider a job that does not require long times of commute.

  2. Look forward to corporates that care about the physiological and psychological health of its employees. 

    Nowadays, companies promote themselves by affording optimum care to their employees. For instance, a number of companies offer bicycles to their employee on their way to work. Other companies include a sports and training area within their properties for their workers.

  3. Be wise when it comes to select your mid-work snacks and beverages.

    It is important not to get so involved at work that you skip what you consume over the day. When I say to watch out what you consume, I mean the size and ingredients of your meal. A practical way to decide the size of your meal is proposed as follow: For each 500-calorie meal, your fist represents the desired amount of carbs and your palm is the amount of protein. Your hand opened up is the portion of fruits and veggies you should eat, while the circle you make with the OK sign between thumb and forefinger is how much-added fat you should take in.” For the ingredients, I recommend you fruits and vegetables to restore your energy and wake you up from workloads. Try to avoid nuts, popcorn, chocolate and any sugary snacks.

  4. Establish a stress-free work environment and promote social collaboration and support.

    Work environment impacts your health more than you have ever imagined mentally and physiologically. I can emphasize that over and over. You ought to pay attention to how much work takes up from your thoughts and efforts. Make the right balance in their life. And always remember that work ends the moment you start collecting your stuff for the way home.

  5. Make use of vacations to exercise and maintain your weight within optimum.

    Holidays are traditionally the time for breaks and trips to escape all the working stuff. However, you can do more than that. Dedicate a number of your time slots for training. Take a bike ride on the nearby beach. Spend an hour at the gym to train your muscles. And also remember to refresh your mind by a movie or a soccer game to erase all the week stress.

The bottom line

You want to get in shape and set up a life pattern to maintain good health and enjoy a vital life. You are totally right about that.

However, this wish has to do with all your lifestyle, your habits, your thoughts, and every other aspect.

First of all, your mindset has to be adjusted towards that goal. The way you perceive your overweight, the goal you set as well as your attitude at the time of downs are all related.

Second, your pre-sleep habits are incredibly crucial. Take care of the little actions you do before you hit the bed. Moreover, Make sure your sleep environment is optimized for night weight loss.

Third, bear in mind establishing a good body is not linked to suffering at sports gyms. It just goes hand in hand with your diet. The more you create harmony and balance between your diet and exercises, the sooner you get an outstanding outcome.

Finally, add your job to things you need to pay attention to. Take all the time to choose a job that supports good health. Also, identify a set to practices at work that keeps your weight under control.

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