Sitting on your chair at your desk can kill you, so get up and walk around to lose weight

We assume that exercising for 45 minutes a few times a week is good for us, and it is, but exercise does not entirely compensate for the health risks associated with sitting on our butts for nine hours a day. New evidence suggests that the more hours a day you sit, the greater your likelihood of dying an earlier death regardless of how much you exercise or how lean you are.

It’s not just your heart that’s at risk from too much sitting; your hips, spine, and shoulders could also suffer.

Regularly exercising is not the same as being active. There’s a difference between  “official” exercise activity, like running, biking, or lifting weights, and “non-exercise” activity, like walking to your car, mowing the lawn, or simply standing. You may run every day, but if you are sitting a good deal of the rest of the time, you may not be leading an overall active life.

What’s the solution? Stand up. Apparently a sales clerk in a store, who stands all day long, will burn 1,500 calories in a day, while an office worker sitting at a desk burns 1,000 calories per day. That’s why people gain 16 pounds, on average, within 8 months of starting sedentary office work.

Apparently we have an enzyme called lipoprotein lipase (LPL). LPL’s main responsibility is to break down fat in the bloodstream to use as energy. If LPL doesn’t work in our leg muscles, fat is stored instead of burned as fuel. The simple act of standing can amplify the activity of the primary fat burning enzyme in your body by 10 times, meaning you burn ten times more fat standing than sitting.

Even better, standing helps reduce muscle soreness and stiffness, and boosts the immune system.

So we need to use our legs. How? Standing and walking.

In a perfect world, we would stand all day long. Unfortunately that’s not easy for us, since we have desk jobs. So, the solution is to stand up as much as possible. Here are some suggestions:

When you are talking on the phone, stand up. This is probably impossible if you work in an open office; it will be disruptive if you are standing up in the middle of the room. However, if you aren’t around other people, and you have a head set, stand up.

Move around the office. Use the printer farther away from your desk, and walk to it. Stand up at least once an hour. Go for a walk at lunch. Keep moving.

Exercise is important, but standing up is an important part of weight loss.

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Weight Loss: An Easy Tip to Lose Weight

There are lots of fad diets out there, but here’s a simple way to lose weight:

Don’t eat foods that have a nutrition label or ingredient list on them.

Sounds simple, and it is.  Here’s why: pre-packaged and processed foods contain preservatives, chemicals, artificial sweeteners, sugar and salt.  They have long labels with all of the ingredients.

Natural foods, like fruits, vegetables, nuts, and meat, don’t have nutrition labels; they are all natural.  That also means they don’t have any hidden sugar, chemicals, salt, or other bad ingredients that can leave to weight gain, and prevent you from losing weight.

Try this challenge: for the next week, only eat foods with no label.  If it has a label, don’t eat it.  That means no frozen dinners, no prepare food.  Only eat foods with fresh, natural ingredients.

Eating fresh and healthy gives you good calories, not empty calories, and helps you feel full and satisfied, and that’s a great recipe for losing weight.

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Lose Weight By Eating at Home

The average fast food meal contains many hundreds of calories more than a comparable meal that you prepare at home.  In short, fast food meals are generally not healthy.

After a busy day at work, it’s difficult to rush to the store to buy healthy, fresh ingredients, and then rush home and spend 45 minutes in the kitchen preparing a healthy meal.  So we often take the easy way out and buy hamburgers or fried chicken or pizza that may not be the healthiest alternative.

To lose weight, you should avoid fast food and eat at home.  But where do you find the time?  Here’s how:

First, start by planning your meals in advance.  Every weekend pull out your calendar and look at your schedule: what days will you be home early, and on what days will you be working late.  It’s the late days that take the most planning.

Then, on the weekend, when you have time, do your shopping and then pre-prepare as many meals as possible for the week.  You can make a double batch of lasagna (with healthy ingredients) and freeze it or refrigerate it for use later in the week.

Focus on quick and healthy meals.  It’s not hard to barbecue a chicken breast and make a salad.  Pasta can be prepared quickly if you have the ingredients ready.  Plan ahead.

For fresh vegetables, stop by your local grocer on the way home.  If you have your meal plan, you know that today all you need to buy is fresh broccoli, or beans, or lettuce, or whatever you are cooking tonight.  If you know exactly what you want to purchase, it’s a quick trip.

As an added bonus, planning ahead and cooking at home can save you a lot of money, while you reach your weight loss goals.

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