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Staying fit while working from home [Best Fitness]

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Woman measure her body for fitness.
Experts reveal best ways to stay fit working from home. Here are five of the best tips for staying active while working from home. Share expert advice on  how you can stay fit on any budget.
Research conducted by online fitness resource Total Shape found the best ways to keep active while working from home.  Since Covid-19 swept across the globe, many industries have shifted to fully remote or hybrid working. During COVID, 70% of the workforce was working from home (WFH) and since then, 61.9% of companies have planned to incorporate remote work, be it fully remote or hybrid.  
With more people working from the comfort of their home, a Health Impact Assessment found that working from home may be associated with more sedentary lifestyles and in turn increased risk of obesity. Most of our calories throughout the day are burned through non-exercise activity thermogenesis such as walking.

This guide from Total Shape includes some great ways to stay fit even when you are working from home.   

Standing Desk. Cost: $150 – $600. Calories per hour: 60 – 90.
The standing desk has gained popularity over the last few years and have been proven to provide many positive health benefits. Standing burns more calories than sitting. Research has also shown that 66% of workers felt more productive and 87% felt more energized. Standing activates the muscles in your legs and core while stimulating circulation, which can help you to burn extra calories and build your strength. Standing desks come in a range of styles.

Desk Treadmill. Cost: $200 – $800. Calories per hour: 170 – 240.  
Although it is a more expensive option, this is one of the most effective ways to stay fit while working at home. It essentially takes the standing desk a step further by adding the walking element. Studies have shown that walking between 1 and 2.5 mph can lead to an extra 170 – 240 calories burned per hour. Not only have people encountered the physical benefits of getting more exercise, but walking helps to oxygenate the brain by stimulating blood circulation. So, we think better and more efficiently when we walk. With most people having busy schedules outside of work, it can make getting the recommended amount of physical exercise difficult, which makes this a great way to stay fit while working from home.

Under Desk Bikes. Cost: $50 – $200. Calories per hour: 100 – 600.
A very similar concept to the desk treadmill, an under the desk bike features a small set of pedals that can slide under your desk so that you can pedal while sitting. The small machines can be altered to have more resistance which makes it harder or easier to pedal. This type of aerobic exercise is good for staying fit and can help strengthen your legs and joints. Studies estimated that peddling while seated can burn up to 10 calories per minute depending on the intensity, which means you could burn up to 600 calories an hour. However, the average gentle peddling will most likely burn 100-300 an hour. 
  
Resistance Bands. Calories per hour: 180 – 252. Cost: $15 – $40.
Resistance Bands are an affordable option to help train your body and get fitter. You can perform plenty of more passive resistance band workouts even when you are doing something at your desk. This means that in between typing and during brainstorming sessions, your body can keep active alongside your mind. Exercises could include bicep curls, overhead tricep extensions and shoulder raises. However, there are many variations and other exercises that can be done with resistance bands. Resistance bands can help you build muscle and burn calories while seated at your desk.

A study published in 2022 showed that resistance band training lowers body fat in people who are overweight better than other forms of training, including free weights and bodyweight exercises.  

7 Minute workout. Calories per 7 mins: 20 – 50. Cost: Free.  
Searching “seven-minute workout,” on the app store will reveal a fantastic app that will guide you through various workouts that you can do in your own home, which take just seven minutes at a time. The best thing about the seven-minute workout app is that its programs are designed especially for people who are doing the workouts at home, and who have no special equipment. While there are some in-app purchases available, you can use the app completely free – so there’s nothing stopping you from getting started.   

The 7-minute nature of these workouts allows people with busy schedules to fit in exercise and can help break up your working day which can increase productivity. Building muscle will also help you to burn more NEAT calories as well which in the long term will help you stay fit and healthy. 

Diet. Exercise and living an active lifestyle are obviously important in staying fit and healthy; however, diet is a key contributor to overall health and fitness. People with few distractions at home may find that they are more aware of hunger than they would be at the workplace which can lead to more snacking and possibly an unhealthier diet. By focusing on eating healthy foods and healthy snacks, people who work from home can ensure that they are staying fit and keeping their bodies healthy. Studies show that both the overall composition of the human diet and specific dietary components have been shown to have an impact on brain function, this means that diet isn’t only going to keep you fit, but it’s going to improve cognitive function, and thus the quality of work produced.   

A spokesperson from Total Shape commented: 
“Roughly 2 in 3 people in the U.S.A are overweight and with many aspects of life becoming more sedentary, it’s important that people try to find new ways to keep fit and healthy. Life has become busy and more expensive, meaning that it’s harder to find the time and money to attend gyms or activities that help us to remain fit. This guide provides a plethora of choices for people on various budgets and with specific preferences to ensure we are keeping ourselves healthy.”     

The study was conducted by Total Shape, which is a fitness resource site providing information about workouts, supplements, and fitness to help reach your goals.    

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Celeb diets: Bella Hadid revealed as most influential celebrity

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2023 Most Influential Celebrity Diets. elebrity Search Term Number of searches per month Bella Hadid diet 3,400 Khloe Kardashian diet 3,300 Kate Middleton diet 2,700 Taylor Swift diet 2,600 Tom Brady diet 2,600 Beyonce diet 2,200 Kim Kardashian diet 2,100 James Harden diet 2,100 Kendall Jenner diet 1,900 Serena Williams diet 1,800 LeBron James diet 1,800 Meghan Markle diet 1,500 Selena Gomez diet 1,500 Doja Cat diet 1,500 Greta Thunberg diet 1,400 Lizzo diet 1,300 Naomi Osaka diet 1,300 Gigi Hadid diet 1,200 Cristiano Ronaldo diet 1,200 Lionel Messi diet 1,200 Neymar diet 1,200 Kevin Durant diet 1,200
According to YouGov, improving physical health is the most popular 2023 New Year’s resolution for Americans, with 20% of people trying to achieve this goal. A further 18 percent said they want to eat healthier.
With plenty of fads and food diets out there, it is difficult to know where to begin or what diet to follow. As a result, many people look up to celebrity diet advice.
 With that being said, the team at Total Shape have discovered which celebrities have the most influence in terms of diet. They compared Google Search results of the celebrity’s name followed by “diet” over the last 30 days.          

Khloe Kardashian follows closely behind with 3,300 search results, while The Princess of Wales, Kate Middleton, has 2,700 results.  NFL quarterback Tom Brady is the athlete with the most influence, with 2,600 searches for “Tom Brady diet.”

Singer Taylor Swift has 2,600 search results for her diet, while Beyonce has 2,200. Other singers on the top food diet list include Selena Gomez, Doja Cat, and Lizzo. 

 A spokesperson from Total Shape said:
“Diet plans can be extremely useful for those who thrive on structure. Most people put on weight either by eating foods that are too heavy in fats, sugar, and other refined carbohydrates or by not exercising enough. Some people revert to starvation diets to lose weight quickly…
that can be a dangerous idea since starving yourself will negatively affect you mentally, emotionally, and physically. If you are planning to diet or change your eating habits in 2023, make sure to research the diet or speak to a nutritionist to ensure you are still getting all the nutrients and food groups that your body needs.”  

The team at Total Shape also used data from Statista to reveal the most followed diets in the US. The data was collected through a national consumer survey and asked participants.

Do you follow one or more of the following nutrition rules?    

11 percent of Americans said they are lactose-free, which means no dairy products such as butter, milk, chocolate, cheese, and yogurt. Another 11 percent said they are flexitarian, meaning they eat a mostly plant-based diet but occasionally allow meat, fish, and dairy products. 10 percent are gluten-free, excluding foods such as bread, pasta, cakes, and pastries from their diet.   

Finally, 7 percent identify as “other,” which could include a spectrum of other diets such as fruitarian (someone whose diet consists of mainly fruit), alkaline diet (avoidance of foods with high acidic levels), or keto diet (consuming a diet high in fat, low in carbohydrate).

 Total Shape is an information website for dieting, nutrition, exercise regimes, and all other fitness-related information.  

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Celeb diets: Bella Hadid Healthy Eating Tips

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Improving physical health is the most popular New Year's resolution for Americans in 2023. With 20% of Americans trying to achieve this goal, including eating healthier.
According to YouGov, improving physical health is the most popular New Year’s resolution for Americans in 2023. With 20% of Americans trying to achieve this goal, including eating healthier.
The team at Total Shape has used data from Statista to find out whether Americans follow nutrition rules.  
52% of Americans say ” I don’t follow any nutrition rules“
19% of Americans say “Low-carb / no carb“
11% of Americans say “Lactose-free (e.g., no dairy products) ”  
11% of Americans say Flexitarian (mostly plant-based foods while occasionally allowing meat and fish)   
10% of Americans say “Gluten-free (e.g., no wheat products)”  
7% of Americans say “Vegetarian (not eating meat and fish)” 
5%  of Americans say “Pescetarian (not eating meat, but eating fish)”  
4% of Americans say  “Vegan (not eating any animal products)”  
The team at Total Shape also discovered which celebrities have the most influence in terms of diet. They compared Google Search results of the celebrity’s name followed by “diet” over the last 30 days.       

A spokesperson from Total Shape said:

“Diet plans can be useful for those who thrive on structure. Most people put on weight by eating foods that are too heavy in fats, sugar, and other refined carbohydrates and not exercising enough.  Starving yourself is mentally, emotionally, and physically dangerous. If you are planning to diet or change your eating habits in 2023, research the diet or speak to a nutritionist to make sure you are still getting all the nutrients and food groups you need.
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Most Popular Diet Plans in the USA- revealed

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Fruit salad. Fruit platter. Healthy food diet.
Most Popular Diet Plans in the US- revealed
Across the United States of America (USA), people have been looking for ways to lose weight. The most popular diet plans have been compiled by Total Shape – these were the most searched diet plans in the USA in 2022. 
Keto Diets were the most popular in 2022 with 97% of the American total searches focused on Golo Diet Plans and most of the total searches all from the keto and 7-day diet plan for weight loss.          

Keto Diets were the most searched for by Americans in the last 12 months. The diet encourages low carbohydrate intake but increases fat intake. It makes the body enter a ketosis state which burns fat and uses it as energy.  The diet plan is popular worldwide with an average of 156,000 searches taking place each month.

Americans made up 33% of the searches with a substantial 52,000 searches. The Mediterranean diet plan came in second with an average of 20,000 searches each month in the US. The diet doesn’t follow any strict rules, but encourages fruits, vegetables, nuts, legumes and healthy fats while restricting processed foods, added sugars and refined grains.

Though less than half the number of people searching for keto diets searched for Mediterranean diets, Americans made up for 77% of the worldwide 26,000 searches showing it’s substantially more popular in America than anywhere else. 

Making up 65% of the worldwide average monthly searches of 23,000, Americans searched for diabetic diet plan 15,000 times each month. Not too dissimilar to the Mediterranean diet, a diabetic diet requires a limit on refined grains and added sugars. The second highest proportion of searches to come out of America was for the carnivore diet. 87% of the total 15,000 searches came from Americans.  

The 13,000 Americans who searched for the diet would have found that a carnivore diet is extremely restrictive and only allows people to eat animal products like meat, fish, eggs and some dairy. At the halfway mark we reach a military diet. The diet is one that actually has nothing to do with the military and instead focuses on a three-day calorie deficit. It’s thought to be one that can help a person lose weight fast. 10,000 of the 16,000 monthly average searches came from Americans. The dash diet was searched by an average of 10,000 people each month in the US; 71% of all searches. Standing for Dietary Approaches to Stop Hypertension, the dash diet is thought to help people reduce high blood pressure.  

A 7-day diet plan was searched for an average of 32,000 times worldwide. Americans made up 28% of that with 9,000 searches coming from the US. Despite only 1,000 fewer searches compared to the dash diet, Americans made up a much smaller proportion of the 7-day diet plan search due to a much higher worldwide search. This was the second most searched diet plan globally after the keto diet. Up next is a low-carb diet.

Used as a blanket term for a range of diets that limit carbohydrate intake, it came up in eighth place with just 7,500 Americans searching for it each month on average. Just under half the total worldwide search, 47% of Americans would have found out that some of the other diet plans on our list, including the keto diet and Mediterranean diet, are included in the low-carb bracket. 

Arguably the most well-known low-carb diet some decades ago, the Atkins diet came in at ninth. Named after Dr Robert C. Atkins, who wrote about weight loss in his best-selling book in 1972, the Atkins diet was searched for on average 6,800 times by Americans. This was 62% of the global 11,000 average searches. Finally, bringing up the rear is the golo diet. The diet, created by a company and named after the motto “Go Lose Weight,” which was searched for by an average of 6,600.  

This was the highest proportion of American searches compared to any of the searches with just 6,800 searches worldwide, meaning that only 200 further searches for the golo diet came from the rest of the world. A spokesperson for Total Shape said:

“People are constantly trying to lose weight and keep it off, but it’s fascinating to see which diets are the most popular.  “

Keto diets does not appear to be slowing down any time soon, both in the U.S. and the rest of the world. 

The Dash Diet is an interesting development as well. While it’s not great so many people have high blood pressure – according to the CDC, nearly half of American adults suffer from high blood pressure – it’s positive to see that so many are proactively looking for a diet to suit them.”  

Top 10 Diet Plans in the USA

  1. The Keto Diet Plan
  2. The Mediterranean Diet Meal Plan
  3.  Diabetic Diet Plan
  4.   Carnivore Diet Meal Plan
  5.  Military Diet Plan
  6.  Dash Diet Meal Plan
  7. 7-day Diet Plan for Weight Loss    
  8.  Low Carb Diet Plan
  9. Atkins Diet Plan
  10. Golo Diet Plan   

Keto Diets were the most searched for by Americans in the last 12 months. The diet encourages low carbohydrate intake but increases fat intake. It makes the body enter a Ketosis state which burns fat and uses it as energy.

The Mediterranean diet plan came in second with an average of 20,000 searches each month in the US. The diet doesn’t follow any strict rules, but encourages fruits, vegetables, nuts, legumes and healthy fats while restricting processed foods, added sugars and refined grains.

The Diet Plan is popular worldwide with an average of 156,000 searches taking place each month. Americans made up 33% of the searches with a substantial 52,000 searches. 

Though less than half the number of people searching for keto diets searched for Mediterranean diets, Americans made up for 77% of the worldwide 26,000 searches showing it’s substantially more popular in America than anywhere else. 

Making up 65% of the worldwide average monthly searches of 23,000, Americans searched for diabetic diet plan 15,000 times each month.  

A Diabetic Diet requires a limit on refined grains and added sugars.  

The second highest proportion of searches to come out of America was for the carnivore diet. 87% of the total 15,000 searches came from Americans.  

The 13,000 Americans who searched for the diet would have found that a carnivore diet is extremely restrictive and only allows people to eat animal products like meat, fish, eggs and some dairy. 

At the halfway mark we reach a military diet. The diet is one that actually has nothing to do with the military and instead focuses on a three-day calorie deficit. It’s thought to be one that can help a person lose weight fast. 10,000 of the 16,000 monthly average searches came from Americans. 

The dash diet was searched by an average of 10,000 people each month in the US; 71% of all searches. Standing for Dietary Approaches to Stop Hypertension, the dash diet is thought to help people reduce high blood pressure.  

A 7-day diet plan was searched for an average of 32,000 times worldwide. Americans made up 28% of that with 9,000 searches coming from the US. Despite only 1,000 fewer searches compared to the dash diet, Americans made up a much smaller proportion of the 7-day diet plan search due to a much higher worldwide search. This was the second most searched diet plan globally after the keto diet. 

Up next is a low-carb diet. Used as a blanket term for a range of diets that limit carbohydrate intake, it came up in eighth place with just 7,500 Americans searching for it each month on average. Just under half the total worldwide search, 47% of Americans would have found out that some of the other diet plans on our list, including the keto diet and Mediterranean diet, are included in the low-carb bracket. 

Arguably the most well-known low-carb diet some decades ago, the Atkins Diet came in at ninth. Named after Dr Robert C. Atkins, who wrote about weight loss in his best-selling book in 1972, the Atkins diet was searched for on average 6,800 times by Americans. This was 62% of the global 11,000 average searches. 

Finally, bringing up the rear is the golo diet. The diet, created by a company and named after the motto “Go Lose Weight,” was searched for by an average of 6,600.  

This was the highest proportion of American searches compared to any of the searches with just 6,800 searches worldwide, meaning that only 200 further searches for the golo diet came from the rest of the world. 

A spokesperson for Total Shape said: “People are constantly trying to lose weight and keep it off, but it’s fascinating to see which diets are the most popular.  

“Keto diets have been increasing in popularity in recent years so it’s interesting to see it doesn’t appear to be slowing down any time soon, both in the U.S. and the rest of the world. 

“The dash diet is an interesting development as well. While it’s not great so many people have high blood pressure – according to the CDC, nearly half of American adults suffer from high blood pressure – it’s positive to see that so many are proactively looking for a diet to suit them.” 

Methodology

Using Ahrefs to search “diet plan” in keywords and ensuring the location specified “United States,” matching terms were then used to find the top 10 most searched.  

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