Fitness trainer explained how to lose weight with a sedentary job

Many people dream of preparing diet meals in advance, but after a workday, they often don't have the energy to stand at the stove. A heavy schedule, shift work, or even sedentary office work often pushes people toward quick and unhealthy snacks. Fitness trainer and nutritionist Nikita Igoshev told Channel Five how to maintain proper nutrition under such conditions and lose weight without stress.

He noted that during long shifts, it seems like there's no time for anything except work. Therefore, cooking can be simplified by delegating it to kitchen gadgets. According to the expert, the air fryer became a real find for him: it works faster than an oven and allows for tastier cooking. Among other useful helpers, Igoshev mentioned an electric grill, waffle maker, and blender, which help reduce cooking time and make the diet more diverse.

The fitness trainer reminded that stores increasingly have sections with low-calorie products, and coffee shops offer healthy snacks. However, under shift work conditions, it's better to prepare in advance. He shared that while living in the north, he would prepare minced meat on weekends and freeze it in portions: then he just had to quickly fry it in the air fryer and distribute it into containers. When eating away from home, for example in cafeterias, Igoshev advised choosing the simplest dishes possible. He explained that meatballs of unknown composition are better avoided, and preference should be given to whole pieces of meat or fish, which are usually less fatty and more filling. The specialist paid special attention to sleep patterns. Sleep deprivation, according to him, reduces metabolism by approximately 500 calories and makes dieting more difficult.

If a shift starts very early, he recommends giving up mandatory breakfast and focusing on the feeling of hunger. To avoid the temptation to snack on sweets, you can drink a protein smoothie made from strawberries, milk, protein powder, and chia seeds. Igoshev emphasized that bad habits at work can be replaced with healthy ones: instead of cookies and candies, take fruits, vegetables, or protein snacks like jerky and fish appetizers. He also warned that sweet sodas and packaged juices contain "liquid" calories that imperceptibly interfere with weight loss. Coffee is a suitable alternative - when consumed in moderation, it helps fight hunger and stimulates the fat-burning process. The absence of a refrigerator and microwave during night shifts is also not a reason to break the diet. The blogger recommends preparing baked goods with a cottage cheese base: they are less caloric, rich in protein, and satisfy well, staying fresh without special storage conditions.