Hello dear friends, welcome to the Pink Penn website, where you can access thousands of free tutorials and templates. This article is suitable for programmers and freelancers who do not want to gain weight. Or programmers who are overweight and looking to lose weight. Obesity is one of the most common problems in today’s society. In this article, we are going to first explain the reasons for programmer obesity. Then we will give you strategies to prevent you from gaining weight and give you motivation and strategies to lose weight. Well, I will finish the introduction and go to the main point. let’s go.

The effect of dopamine on obesity in programmers

It may seem strange to you that dopamine is associated with Overweight in programmers, and what exactly is dopamine? Dopamine makes you happy. Increasing dopamine in certain areas of the brain known as the reward center causes a person to feel happy (reward). For example, dopamine is produced in your brain when you eat delicious food. Or dopamine is produced when you go to places of entertainment. Well, you may be wondering, what does this have to do with programmer obesity? Do not hurry, I will tell you now.

dopamine on obesity in programmers

As you know, programmers, freelancers, web designers, etc. are working long hours of the day. For example, I am writing this article myself now that I have been behind my desk for almost 7 hours until now :))). There are many challenges and bugs in our work and some days it takes several hours to fix them. Also, turning life into a repetitive routine, waking up, coding, eating, sleeping will lower your quality of life. Duplicate orders that we do for days, weeks, months, and years. Under such conditions and in this life, no dopamine is produced in your brain. So what does this have to do with programmer’s obesity?

This is the essence of the story. To compensate for the lack of dopamine, programmers tend to eat foods that produce more dopamine. Sugar, fat, and salt are three of the main and most important dopamine producers. Now you may understand why you are so fond of Coca-Cola or various sweets and chocolates. Their high sugar increases dopamine secretion. This is also the reason for your great interest in fatty pizzas and fast foods from McDonald’s and KFC, etc. They are very fatty and have a lot of salt in them. Excessive consumption of these foods is very harmful and causes obesity.

Produce dopamine naturally

Aside from your physical health, as a programmer, you should naturally produce dopamine. It also helps a lot for your mental health and avoiding depression. We wrote an article about programmer depression and ways to prevent it, which you can access from this link. The first way is to modify nutrition. Proper nutrition can help a lot in producing dopamine and also not harm your body physique and make you fat. I do not want to make the discussion too practical and medical. The first point is to eat foods that are high in protein. Some of the amino acids in proteins help a lot in the production of dopamine. Beans, corn, eggs, salmon, beef, chicken breast, tuna, milk, hazelnuts, walnuts, etc. all contain large amounts of protein.

Dopamine in programmers

One of the things you should try to avoid or reduce in your diet is saturated fats. Saturated fats, if too high, can disrupt dopamine production in the brain. Animal fats, high-fat butter, high-fat dairy, etc. are high in saturated fat. Also, these foods are very harmful to your body physique and cause your obesity. Your body needs a lot of vitamins and minerals to produce dopamine. If you think your body is unable to supply these vitamins, you should. We do not mean to take different pills. It is very wrong to take the pill arbitrarily and you should coordinate with your doctor. You can get these vitamins naturally by eating fruits and healthy foods.

Never forget exercise. Exercise is very useful for increasing endorphin levels and improving mood. Doing 20 to 30 minutes of exercise can produce a significant amount of dopamine and make you feel happy. In the following, we will talk a lot about exercising to lose weight. It may seem strange to you, but sleep is also very effective in producing dopamine. It is a strange sentence that sleeping can help prevent obesity :). Adequate and quality sleep helps your vitality and mood and causes the production of dopamine. People who stay up late at night and are sleepless are very tired and upset in the morning.

Do not forget the magic of music. Scientists have learned from numerous studies that listening to music can reward satisfaction in the brain. This causes a significant amount of dopamine to be produced. So when you work or between breaks, be sure to use music that you like and is fresh. The next method is meditation. Meditation helps to cleanse the brain, increase concentration and release and separate from useless and painful thoughts. You can do meditation in any position, sitting, standing, walking, etc. All you have to do to learn it is do a Google search.

Sunlight is also useful for avoiding obesity. Staying at home all the time and living only at night is one of the bad habits of programmers. This allows you to stay out of the sun and become depressed over time, and dopamine production is significantly reduced.

Weight reduction strategies for programmers

The previous part, dopamine, was a very important topic, so we taught it completely. If you are a little overweight now, this section is for you, in this section we will teach you how to lose weight.

Weight reduction strategies for programmers

I’ll start with coffee

Coffee has different properties and of course, it helps a lot to lose weight. Coffee is a natural diuretic and a rich source of antioxidants. So it is better to start your morning with a cup of coffee. Of course, be careful not to overdo it as it will hurt you.

Spicy spices help a lot

Spicy foods produce stress hormones and burn more calories. Also, we usually have less desire to eat spicy food and it causes us to eat less. For example, if we usually eat 2 plates of spaghetti, maybe if it is spicy, we will eat only one plate.

Sweet drinks are the main enemy

Sweet drinks do not make you feel full, despite their high-calorie content. Eating a plate of protein, vegetables has the same amount of calories but will fill you up. Therefore, if we want to lose weight, we must be careful about high-sugar cola, sweet juices, high-caramel coffees, etc.

Do not forget to drink water

Drinking too much water removes excess substances such as excess sodium from your body and increases the frequency of your urination. Apart from drinking water, eating watery foods such as cucumbers, tomatoes, watermelons, grapes, pineapples, etc. is also very useful.

Read the numbers on food packages

To lose weight, you need to change some of your life habits and add new habits to your life. Examine the number of calories, carbohydrates, etc. of any food you want to buy in the store, and choose your food rationally and logically.

Avoid the margins

Because obesity has become so prevalent in today’s societies. Advertising for slimming products and various medicines has also increased. It has been seen that many people make this mistake and use non-standard drugs, wrong surgeries, etc., which cause them a lot of damage. It is very common on social media that a person lost a lot of weight in 30 days. Do not be fooled by these ads and try to try to lose weight naturally. If you are going to take medicine, be sure to consult your doctor and he will prescribe it for you.

Skipping meals is very wrong

For example, not eating lunch or dinner does not make you lose weight fast. If we give ourselves a long-term hunger, we will make up for it in the next meal and eat a lot more food. This has a worse effect and is not practical at all and sometimes makes you fatter. Even if you go to school, university, work, etc., you should be careful not to starve for many hours and be sure to take a snack for yourself. Apart from breakfast, lunch, dinner, you should have two to three snacks. The more meals and the smaller the amount, the better.

Breakfast is a important

You should pay special attention to breakfast. You need to eat in such a way that you do not get bored during the day and do not crave other foods. Beans, legumes, fruits, vegetables, peanut butter, nuts, etc. can be a great option for your breakfast.

Keep track of the amount of food you eat

Another good behavior you should do is write down and calculate the number of calories you eat. Also, many applications in this method can help you and interview the number of calories you consume during the day. By having information and analysis of the foods you eat, you can choose the right foods and eliminate bad foods and avoid obesity.

Exercises that programmers prevent obesity

We will write a separate article for exercise and we will not talk about it very specialized here. Here are some exercises that will most help you lose weight.

Exercises that programmers prevent obesity

I start with swimming

Swimming strengthens your body and also makes you lose weight. Apart from the physical benefits, it also helps a lot mentally and makes you lively and fresh. Walking at a shallow depth does not burn your fat :). If you want to reduce your calories, you have to swim and train at high speeds. Going to the pool and exercising once a week is highly recommended.

Cycling helps to avoid obesity

This exercise is also one of the great aerobic exercises that helps you burn calories and lose weight. Cycling greatly affects the abdominal muscles. Drive with heavy gear and try to increase your heart rate.

Running is the mother of sports

Running helps burn calories a lot. Another advantage is that it does not require special facilities. Wherever you are, you can easily do this exercise. All you have to do is put on your shoes and get your music ready and start running. There are also other benefits to running. When you run, your mind relaxes and you think completely freely. Many times the solution to fix my program bugs came to my mind while running. If running is difficult for you, you can use jogging first and then increase your speed over time.

Walking is an aerobic exercise

Aerobic exercise can greatly help you burn excess body fat. Walking is one of the most basic aerobic exercises that helps you escape obesity. With a healthy diet without excess fat and sugar and less than an hour of walking a day, you can see your fat burning. Do this with a partner and talk along the way to make it very enjoyable for you.


There are many exercises that can help you lose weight. I will tell you some of these. But for more effect, you can download various applications for slimming and do their exercises. The first and most important of these is the crunch. This exercise is especially for losing belly and side fat. Plank also helps you a lot but it is very difficult and it may be really difficult for you at first :). Long walks are good for both your legs and your upper body. Scott also helps a lot to escape obesity. If you search in the Google Play Store, you will find many apps that give you a sports program to do these exercises.

This article will be updated later and will provide you with solutions about nutrition. I would be very happy if you could tell me your opinion about the article in the comments section



I am a computer engineering student, I have been working in SEO and WordPress for almost 8 years and I also have programming skills.

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