How To Lose Weight With a Desk Job

Do you have a desk job? If you’re like me, you spend the majority of your day sitting behind a desk, typing away at the keys and doing other general office work that doesn’t require you to move around very much. Unfortunately, this kind of sedentary lifestyle can lead to weight gain over time, as you become less active throughout the day. At first glance, it would seem that desk jobs are impossible for weight loss. But, don’t worry! In this post, I will give you all the tips I’ve found on how to lose weight with a desk job.

Having a desk job can seem like it’s hindering your weight loss efforts, but there are plenty of tips on how to lose weight with a desk job. The first thing to remember when trying to lose weight with a desk job is that you have to think about what you eat and how much you move outside of the office as well, even if your job isn’t typically physical. Keep reading because the desk job weight loss tips will be uncovered!

How to Lose Weight with a Desk Job Tips

Drinking more water helps with weight loss

One of the most important things that I do when trying to lose weight is to drink more water. While working at a desk job, drinking enough water throughout the day is crucial for staying healthy and in shape. Drinking water is important for weight loss for many reasons. The most obvious is that water is a calorie-free, sugar-free beverage that doesn’t cause any spikes in my blood sugar. When I drink water, it fills my stomach and curbs hunger pangs. It also boosts my metabolism by a few extra calories each day. And if you’re working at a desk job like me, drinking water will keep you more energized throughout the day.

Maintaining posture when you have a desk job is important

It is important to maintain proper posture when working a desk job because it reduces the risk of developing chronic pain from muscle tension. Keeping a good posture also helped me in alleviating stress and preventing back, neck, and shoulder pain. I kept my head up, shoulders back, and core engaged and for me, this is the best way to maintain good posture at work! There are also many accessories that can help with maintaining proper postures such as a lumbar pillow or an ergonomic chair. When working at a desk, I also should not have my computer monitor too high or too low for the best results.

Desk jobs creates tension in the body so stretch to be active

Stretching is important for our health after long hours of work. It helps release the tension in our muscles, joints, and ligaments that have been sitting in one position for too long. Stretching after each hour of work helps me relieve the pain and discomfort that I may feel.

Stretching is a great way to keep my body active and limber, even if I am stuck sitting for most of the day. Plus, stretching is proven to help reduce fatigue, improve concentration and alleviate stress! If the body is not tensed, it is more likely prone to fast weight loss. Here are some stretches that I do during the workday.

  • Lift your arms over your head, reaching as high as you can, and then pull them down in front of your chest while inhaling deeply.
  • Rotate your torso clockwise by looking over one shoulder and then the other. Repeat on the opposite side. 
  • Keep one arm bent at the elbow with both hands flat on top of each other and extend the other arm out in front of you with a flat palm facing upwards.

Maybe you can try these types of stretches too!

Standing up and walking every hour prevents weight gain

One of the effective methods that I have tried for weight loss is to get up from my desk job and take a short walk during my free time or during lunch break. It will keep my metabolism going strong throughout the day. I step away from my desk at least once every hour and walk around for five minutes at a moderate pace. For one thing, the American Heart Association recommends taking a walk for 10 minutes during lunch break. These lunch break walks can help those who are walking behind the desk burn calories, feel less stressed and stay healthy.

Using stairs instead of the elevator is crucial for weight loss

Take the stairs when you have a desk job for weight loss. Walk up two or three flights of stairs instead of using the elevator to go back up to your office. After work, getting off the bus one stop early and walking home is another good idea. Based on my experience, If I don’t have time for a quick stroll outside, I use the stairs instead of taking an elevator or escalator.  This is one of the easiest ways to fit some exercise into my day without really changing anything about how I do things!

Eating the right meals helps with weight loss

Before, I thought skipping meals would help with my weight loss journey instantly. However, I found out that if I really want to lose weight while working in a desk job, it’s important to not skip meals. Skipping meals caused me to crave more food. When I am busy, It is so easy to skip a meal because I often forget it. I’m sure I am not the only one experiencing this. Always remember that skipping breakfast can cause us to overeat at lunch and skipping dinner will slow down our metabolism, which of course, is not helpful for our weight loss. I make sure that I eat three small meals per day and include healthy snacks in between if needed. If I need help remembering when to eat, I always set an alarm on my phone.

Have a balanced diet with the right nutrition

Another desk job weight loss tip is by getting rid of bad habits. I used to like drinking too much soda or coffee, but these drinks made me gain weight more easily. I replaced those drinks with water instead which helped me in weight loss. Also, I limit snacks and have three small meals throughout the day instead of one large meal. This helped me feel fuller. Remember to avoid eating junk food in between meals too! 

Another easy way to maintain my weight while sitting at a desk all day is to pack healthy lunches. It’s important not to eat out every day because it’s expensive, unhealthy, and too tempting when I’m tired after work.

Hit the gym to lose weight fast

Working in a desk job, I spent my time sitting most of the day. If possible, I always try to hit the gym for 30 minutes a few times a week. You don’t have to go every day, but getting in 3-4 days per week is better than not going at all. This helps me avoid sitting all day and gives me some time to focus on my fitness goals. To be more motivated when working out, I usually make my friends accompany me to the gym during my day off and it will be so much fun! There are times when I can’t make it to the gym, and that’s okay! Jogging outside or biking will also be a big help for our desk job weight loss journey. You can also try jogging in your place while watching television or do crunches when you really don’t have time to go out. The goal is to get your blood pumping and to break a sweat.

How to Lose Weight with a Desk Job Conclusion

For many of us, work consists of sitting in a chair at a desk, day after day, year after year. Our jobs can cause us to gain weight over time because they lack the physical activity that keeps our metabolism revved up and our bodies burning calories efficiently throughout the day. Some people have a hard time for weight loss because of their desk job. But with some focus and dedication, it can be done. I’ve summarized the things or ways that you should follow which can help with your desk job weight loss journey.

My Final Tips For Desk Job Weight Loss

  • Make sure you’re getting at least 10 minutes of exercise per day. 
  • Find foods that are low in calories and high in protein. 
  • Drink plenty of water. 
  • Get enough sleep, preferably seven to eight hours per night. 
  • Use smaller plates when eating meals. 
  • Have healthy snacks on hand like fruit or nuts to avoid unhealthy cravings. 
  • Cut out soda and replace it with water or tea instead. Drink coffee only once or twice a day (or get the smallest size). Avoid sugar drinks, which provide empty calories and lead to excessive hunger. 
  • Choose diet versions of canned goods if available.

If you’re starting to see the pounds pack on because of working at a desk all day long, consider the tips above to help you lose weight and you’re good to go!

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