How not to get fat while working remotely as a programmer?

Question

Distant work

Of course .. "jogging in the morning", "fitness club", "healthy food" .. This is all good and is already a standard answer to such questions. Well, the most important thing is to systematize and normalize everything in your vain affairs, so that it does not interfere with work, family, and, of course, health.
The question of necessity is not even worth it, since everyone is well aware that excess weight is a disease that brings other diseases. Yes, and this is not convenient, it limits the dynamics, and then it is also not beautiful.
I'm not particularly fat now, 178/81 at 26 - but I'm already eating the prerequisites for the fact that remote work still forces me to spend more time in my uncomfortable chair and spend more time in a static position. Yes, it's bad, but alas, it feeds, and not bad enough. For a year of remote work, I "expanded" by 6 kilograms, probably. And this, I would say, in my opinion, is growing exponentially, that is, recently it has begun to gain weight more often. I eat like everyone else, not very much, and I try to eat in small portions but 4-5 times, although in reality it turns out 3-4. But in general, I don’t overeat, I don’t eat sweets, I drink a lot of water, sometimes I indulge in alcoholic drinks with friends. Just like people...
But I'm far from the only one who faces such a problem, or considers it a problem, so I want to ask other inhabitants of this niche.
And what do you do in such situations, stupidly score, or try to somehow break the system, or do you already have everything sorted out? And what are your unique methods for this "war" that you have already developed?

Answer 1

I have been actively training for more than 2 years and I can share my experience.
The gym is a very controversial thing. I do not believe that you can practice indefinitely on the same pattern without fatigue. In my case, it turned out such a scenario to go to work out:
- pack a bag with the necessary things for training
- get to the gym
- change clothes
Only this stage can take about an hour.
Then the training itself is about 1 hour.
Then a shower, changing clothes and the way back and take out things to dry - another hour.
Total: to work out to go to the gym you need to lay 3 hours of time. And if the schedule is not very flexible, then you can get into rush hour when the gym is full and this causes inconvenience due to the tight exercise schedule.
It is best to focus on home and street workouts. Plus, there is no doubt that as soon as the desire to move appeared, I went and did the exercises. One more thing: you can do several workouts a day with minimal time.
The main secret to maintaining interest in training is to learn to enjoy it. This requires a relaxed atmosphere and slow, focused execution.
There is a wonderful book by Paul Wade "Prisoner Training", which very systematically describes groups of exercises for any level of preparedness and in almost any environment.
But that's just about strength training.
I believe that it makes sense to do aerobic training at least 1-2 times a week: running, cycling, etc. In the gym, this gets boring extremely quickly - there are only gray walls around, no real movement. A month later, it becomes nauseous from a treadmill or exercise bike.
I’ll probably add that at first it’s very important to stick to the training plan. This also applies to the schedule by day of the week, and in terms of composition. Somewhere in six months or a year, you can already improvise.
As for nutrition. In my opinion, the most progressive diet today is LCHF. The bottom line is to reduce the consumption of fast and slow carbohydrates to zero, and provide calories with fat. Accordingly, the protein itself is also needed. It is good because the body does not feel any deprivation, there is no hunger. Fats break down for a very long time, and without carbohydrates, the excess will be excreted by the body, instead of being transferred to adipose tissue.
I consider gradations of food consumption depending on the time of day to be a sham. You can only avoid eating heavy meals less than 2 hours before bedtime.

Answer 2

1) In addition to work, you must have some other business that makes you leave the house.
2) If there is nothing to do, arrange lunch for yourself, like an office plankton. At the same time, do not dine at home, dine in restaurants with normal food (it will be more expensive and, most likely, healthier, two pluses for you at once). There are no normal restaurants - go to large grocery stores for normal products and cook at home.
3) For lunch and for any other business, ride a bike. Because If you are in the provinces, then you simply have a stunning opportunity to ride a bike everywhere. Forget public transport. Go everywhere on foot, setting personal records for the speed and length of the path that you covered on foot.
It is much easier to be active, mobile and dynamic in life than to first sit at work, then sit in the gym.

Answer 3

You just need to eat less.
A carbohydrate-free diet helps well - at first, due to a lack of carbohydrates, you start to think poorly, but then the body adapts to this, receiving the necessary energy from the breakdown of fats

Answer 4

There are no unique methods, earning a lot you can afford healthy and tasty food and a daily trip to the gym, well, or as an alternative to three or four sex a day with a pullet in different positions, almost like a gym ..

Answer 5

All these fitness and jogging in the mornings / evenings will quickly bother you if you are not a sports person and you yourself have no interest in this, and even if you have, it also bothers you.
In general, I advise you / everyone to play some kind of group games, such as football, volleyball, basketball, table tennis, etc., that you are interested in, then you will not get tired of it, because. this is much more interesting than the "stupid" lifting of the barbell, you will spend a lot of energy, communicate with people and splash out your energy, I myself worked remotely for 1.5 years, it really saved me, I also went to the pool at least once a week in winter, it is very useful for health and water is great rarefied, in the summer I had a bike, running, football on the street, swimming in the river if possible, a horizontal bar, bars.
If you are lazy, get yourself a dog, there will be a reason to leave the house, walk more, play with children, it is also very rarefied.
And every day I try at least once to hang on the horizontal bars, do exercises / stretch the bones, it is also very useful for the back and joints.

Answer 6

as for me, the coolest option is the pool, because all muscle groups are involved + you don’t need to invent anything + it’s nice. You can also add all sorts of exercises with your weight at home. And that’s all, and you don’t need to limit yourself in food, and it doesn’t take much time.
PS: this is of course not provided that you want a pile of bumpy muscles and veins)))

Answer 7

Sedentary work is good for pumping, there is no big fuss) you sit, work, eat, walk, swing)

Answer 8

1. We eat oatmeal, scrambled eggs, cottage cheese, eggs for breakfast.
2. Lunch and dinner buckwheat, sometimes pasta, fish, beef, chicken, vegetables
3. We drink only water.
That's it, you don't need to shove anything else into your mouth :-) You can not go to the gym.
In general, do CrossFit.

Answer 9

Occupational diseases are in any job. Development is a sedentary job, nothing can be done. Solutions? Well, you know about the basic ones. It can be advised to do smoke breaks without surfing the web, but to walk a little. Hang a horizontal bar in a doorway or place a gymnastic bench. geektimes.ru/hub/health - read this hub. Maybe you will find something useful for yourself

Answer 10

Look for a martial arts section/school in your city. Only good. In good energy, you will burn no less than in the gym, and you will be less bored, because. exercises will not be purely strength.

Answer 11

1. More vegetables / fruits, less meat-flour. Diet is highly dependent on digestibility.
2. Find yourself a sports activity of interest. To make it interesting to give it your all in order to sweat several times a week. It can be fitness and cycling and sports games. Try at least this https://www.youtube.com/watch?v=bZcDD2mOz6I - Zoya himself did not shun in the old days. The main thing is that you should be really interested and motivated for regularity and promotion.

Answer 12

Go to the pool. Better not think. Bike in summer, ice rink in winter.

Answer 13

Fitness club (preferably with a personal trainer), healthy food.
There are no other answers. There is no magic pill.

Answer 14

Recipe from Maya Plesetskaya - "you need to eat less!" :)

Answer 15

I have been training in a fitness club for more than a year, 30 years , 170/79
I found a club near work, and before work I go there for 40-50 minutes, 3 times a week
already cheerful, and the evening is free for its affairs.
The coach will allow you to avoid many mistakes, and get a return faster, but this does not mean that without him it is impossible. Perhaps there is a lot of information on the Internet, maybe one of your friends already has experience in classes.
In terms of nutrition, the basic principles are quite simple, the excess of calorie intake over calorie expenditure gives excess weight, no matter what it comes from. To lose weight, it is advisable not only to deal with the consequences of visiting a fitness club, but also with the cause by reviewing your diet, so you solve the weight problem much faster.
For me, fitness is one of the fastest ways to put your body in order, but there is one caveat, the effectiveness depends only on oneself.

Answer 16

Your "parameters" are within the normal range :-) It's worth worrying when approaching the borders. If the problem is in the ratio of "muscle / fat", then only physical activity.

Answer 17

And if you have money, you can buy Growth Hormone + T3 + Yohimbine + some kind of Clenbuterol + Ketotifen (magic pills exist, everything is sold in pharmacies :)), and it’s not bad to reset even while sitting at home, the main thing is the human hormonal background) (This is so that the answer was not like the others :)

Answer 18

A fashionable trend in workplace equipment
And you don’t have to spend time on the gym;)

Answer 19

At least check for the symptoms of acquired diabetes: poor skin condition and skin problems, frequent trips to the toilet, thirst. IMHO, being overweight in humans is almost always a consequence of type 2 diabetes.
There is also another newfangled study of "British-non-British" scientists, which claimed that people, if they sleep little, tend to gain weight, because supposedly during sleep, brown adipose tissue is produced, which is spent on keeping warm, i.e. wasted burning. But I do not prefer this option, IMHO.
To diabetes, I would add muscle dystrophy, which is quite likely too. Abs, obviously. And they are important - they support the internal organs of the digestive tract.

Answer 20

Terribly intrigued, why do you need an uncomfortable chair? Are you a masochist?

Answer 21

Similar problems.
And if the problem is how to gain weight on the contrary? I would like your problem.

Answer 22

Go to the gym to the coach. Don't waste precious time training convicts (12 pull-ups in a year is a failure), cocks on a stick, jogging and other heresy. I studied at home for about a year in various programs. Home workouts do little to keep you in shape.
You are a programmer, so you must love numbers and precise measurements :)
Measure yourself: weight, volumes and monitor these indicators. Weight can be once a week, volumes once a month. Because of this, you will not be depressed - "It seems that I have become fatter than I was."
Do not listen to the nonsense about “do not eat after 18”, this will take away a third of your daily diet. If you already decide to do nutrition, be puzzled by the calculation of KBJU. A more flexible and sparing system (again, numbers) that allows you to eat what you like.

Answer 23

This is what you need to eat to swim fat?

Answer 24

Weight 81 kg with a height of 178 cm is incredible thinness. Where else can you drop the weight?
I have 172 and weight 85-86 in the morning and I consider myself normal.
I do cross 12 km at least 3 times a week. On other days, at least 3-5 km by running or walking.
In winter, the gym on average 4 times a week, sometimes more, I burn at least 1000 kcal per workout using a chest heart rate monitor (simulators show even more). Workouts are at least 1.5 hours. I always start with an hour of anaerobic training. Max. pulse during training up to 175 beats per minute.
And I'm not losing weight!
The only way for a programmer to lose significant weight is not to actually sit in a chair and not program.
Here I recently spent 10 days on vacation in a sports camp for office adults. On vegan food, but a lot. There were no special loads, even less than usual, since the program was more entertaining than sports. Lots of breathing exercises and meditations.
So I dropped 2 kg at once. Then for 2 weeks in the office, the weight recovered again.
Tried the pool.
2-3 times a week for six months. He swam 3 km at a time. Nothing special except scuffs on the armpits (float crawl) and no problems from bleach. Weight did not change significantly. There is no perspiration in the water. Therefore, when you get up on the scales after the pool, it’s just despondency. Not like after a bath!
Too frequent pull-ups on street primitive horizontal bars and uneven bars will lead to injuries and painful reactions in the muscles and loss of motivation. They can afford no more than once a week.
To avoid discomfort and injuries, it is better to do everything in the gym on highly specialized simulators.

Answer 25

1. You need to eat less. Much less!
2. Walk a lot, give up the car
3. Have a baby
PS I have 9 years of sedentary office and remote work behind me. My height: 177, weight was 73 became 65 Profit!