For women, working life is extra challenging ... Many women may have difficulty balancing their home and work life. Housework, children and spouses work on the one hand and the other side. When this is the case, regular meals, healthy eating, adequate fluid consumption and exercise at meal intervals always seem difficult and conspicuous.
With the change and development of business areas, weight gain problems in working women have become more common today. One of the reasons for this is that individuals skip meals or take less meals in the absence of time, and usually the meals are composed of high calorie foods.
Other factors include lack of movement, no consumption of snacks, or intake of excess carbohydrate-containing foods as snacks, and the search for quick and often wrong solutions to mood disorders that may be periodic or caused by sudden weight gain. Various studies on this topic found that 23 percent of working women faced obesity in their 50s. Weight gain may be due to the genetic structure and nutritional habits, as well as the inaccuracy of nutritional habits developed in social life.
Nutritional imbalances and weight problems occur as a result of factors such as skipping meals or passing meals with ready-to-eat foods, foods that are eaten quickly, eating in the evening are generally heavy, drinking excess alcohol, consuming high and fatty foods in terms of energy. To think that skipping meals can save time means not thinking about your health. The balance and order of the meals are very important.
Business trips should be preferred with high water content and light foods, meals should always start with salads, should be given importance to the consumption of pulp, 5-6 servings of fruits and vegetables should be consumed per day according to the situation in the city or country, water consumption should be measured and should not be missed. herbal teas should be consumed instead of tea and coffee to prevent edema.
Most of the women work at desk jobs. Continuous working in the sitting position, fat accumulation in the waist and basin area can cause increased concentration. For this reason, it may be considered to carry out regular exercise and to include the exercise in intensive work pace with at least small changes in daily life. For example, instead of using the elevator up and down the stairs, the car parked in a remote place to walk to the office, even to get your own tea will be effective to get up from your place.
Women who do not want to gain weight as a result of daily work pace must start the day with breakfast. Specifically, women who work at an intense pace should try to maintain a healthy eating program in order not to disrupt their pace while trying to lose weight or maintain weight, in order to prevent their work efficiency.The application of strict diets with limited calories would be absolutely wrong in this case. On the contrary, healthy eating programs should include food from all food groups. It is very important for working women to create a variety of food and color in their food arrangements.
-Make sure to start the day with breakfast and never skip breakfast.
- To reduce stress in the work environment, even during 5-day walks to do.
-To create a variety of food and color in the tables.
- Adopting three main and four snacks.
- To include all food groups in nutrition.
Not to apply strict and unhealthy diets for the sake of losing weight fast.
- Try to avoid refined sugary and bakery foods as much as possible.
- Decrease sodium intake directly from the diet.
- To show importance to less and frequent meals consumption
-To pay attention to water consumption, so that at least 3 liters per day.