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Phones ringing one after the other, chores to catch up with, ever-increasing stress. "What should I eat this afternoon?" Not being able to spare time for proper nutrition and spending long hours at a desk without action causes excess weight and fat accumulation in many people. However, it is possible to get rid of excess weight instead of eating right and gaining weight while working. Because, adding a sullen face to the work tempo and stress with the stress of increasing weight also affects performance and motivation at work.


Office  It is one of the most common health problems among employees.  ; obesity, insulin resistance-diabetes, high cholesterol, hypertension, musculoskeletal system diseases, herniated disc, vitamin D deficiency, osteoporosis and malnutrition  is coming. By challenging all these diseases, to have a successful business life and to be a happy-healthy individual;


  • Golden rule of healthy life  BREAKFAST  ; Struggling to get to work shouldn't be an excuse for not having breakfast.  It is the most important meal that allows the energy to be taken again because it follows the night hunger. Breakfast is of great importance as it is a source for glucose, known as blood sugar. People who regularly have breakfast every day are more successful and productive than others. Problems such as difficulty in concentration, fatigue and exhaustion arise in those who do not have the habit of breakfast. When skipping breakfast meals due to lack of time, breakfast cereals appear as a nutritious, delicious and practical solution for a brisk life. Since cereals contain pulp and milk or yogurt is usually consumed with it, the rate of mixing into the blood slows down, reducing the feeling of hunger.

  • The place of the Tea-Coffee Duo  THAT  should receive.  Keep a clean glass bottle in front of your eyes on your desk. In this way, you will not forget to drink water during your workload.  If you can't give up tea and coffee, herbal teas and if you can't have something to eat during the meeting or in the office, decaffeinated coffee made from whole milk as a snack  or buttermilk  you can choose.

  • Accelerating the metabolic rate and  A snack that prevents us from getting very hungry and eating too much at the next main meal.  always in your drawer as an option  DRIED FRUITS - such as dried apricots, figs, walnuts, hazelnuts. - keep it.

  • If you prefer to eat outside; tuna/cheese/grilled salad, meatballs/chicken/fish, whole wheat toast  you can choose.

  • Every 15 minutes, keep your shoulders, arms and legs where you are sitting.  MOVEMENT  please do. Exercises that can be done at the desk  Try to learn it and practice it several times a day. If possible, prefer walking to and from work.

  • That raises blood sugar quickly at lunch  GLYCEMIC INDEX  stay away from high foods, for example, choose bulgur pilaf instead of pasta, bran bread instead of white bread, etc.

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