300,000 people die every year in the USA due to obesity and as freelancers we are susceptible to falling to its fat grubby hands. Most freelancers will spend their day in front of a computer at home or in an external office. This involves a lot of sitting and pretty much no moving around (well, unless you consider typing a good form of exercise and movement). Along with being at risk of killers like heart disease and long term illnesses like diabetes you are more likely to be stressed out if you are overweight. Here are some easy ways of keeping fit in your office and out to better physical and mental health.

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Food

With governments spending stupid amounts of money every year trying to tell us to eat five fruits/veg a day and to drink more milk, I don’t really need to dwell on this point more. By simply changing some aspects of your diet you can drastically reduce your calorie intake and lead a better lifestyle. An average woman should have around 1900 calories a day and an average man should have 2400 calories a day. If you reduce this number to just 1800 and 2300 a day respectively, this will automatically start to reduce your weight on the long run.

There are some foods which totally kill a good diet without you realizing.

Here is a list of some foods and on average how many calories a portion contains:

Donner Kebab in Nan: 1000 Calories
One Tablespoon of Mayonnaise: 100 Calories
Can of Pepsi: 150 Calories
Mars Bar: 500 Calories
Cappuccino (whole milk): 210

Just by swapping these fatty high calorie food for alternatives, you can really be on the way to a fitter life. Let’s compare some alternatives:

Subway Chicken Wrap: 300 Calories
One Tablespoon of Extra-Light Mayonnaise: 12 Calories
Can of Pepsi Max: 0 Calories
KitKat: 110 Calories
Cappuccino (skimmed milk): 90 Calories

As you can see just by swapping some simple things in your diet you can seriously reduce your calorie intake. If you permanently change your diet you will start to lose weight and on the long run will be significantly healthier. Obviously, calories aren’t the only number you need to keep your eyes on, controlling salt intake is also crucial.

Exercise

Walking. As opposed to taking the car or bus all the way to your external office, walk some of the distance. By simply walking one mile an average man can lose up to 50 calories.

Cycling. As opposed to taking the bus or car to work at all you could invest in a bike and cycle your way to work. Half an hour of cycling can burn 300 – 400 calories.

Running. Try to take some time out for jogging. Whether you join or gym or keep it simple by jogging around your local park. Jogging a mile can mean losing up-to 100 calories.

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Swimming. You can’t really swim in your office so you may want to join a local gym or pool. Swimming is excellent because you’ll lose about 300 calories in half an hour of swimming and you will hardly even notice because it is just so easy.

Stairs. If you want to be even simpler you can run up and down your stairs for 15 minutes in your break. This would burn around 200 calories.

Office exercises. You can do some abs crunches, press ups or pull ups for 15 – 20 minutes while at work.

Gym. If you are as lazy as me, you probably want to join a gym. If you can afford it then invest in a personal trainer. I have a personal trainer and if it wasn’t for him I would be chubbier than Jessica Simpson. So it may work out, but if you are tight on cash then you might as well use other techniques to motivate yourself.

Exercise Ball. Try sitting on an exercise ball for a short while in your office when possible. Muscles will be used to prevent yourself from falling flat on your face and you will burn calories in the process.

House Work. Turn house work into a workout because hoovering or gardening for half an hour will burn 150 calories whereas simply dusting for half an hour can burn around 90 calories. Plus guys should do it because your wife will love you!

Final Word

By tweaking your lifestyle just a little you can end up as a super sexy freelancer. Maybe one day we will change the perception that we are a bunch of chubby greasy nerds and be known for being a bunch of hunky nerds instead! Now subscribe to our RSS because we know you want to.

Places To Find Work For All Types of Freelancers

Elance – They have over 30,000 jobs posted. They also cover many different categories, almost any type of freelancer can find work here.

oDesk – With almost any set of skills you have, you should be able to find freelance work here. They have a wide variety of categories. This is a heavily posted website.

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