Top tips to lose weight whilst holding down a desk job

If you are someone that is sat at an office desk all day, an inactive lifestyle can lead to significant health issues down the line. First and foremost, weight gain is the most common problem for office workers that don’t get enough physical activity and still eat the same number of calories as they would if they led an active lifestyle. Even if you are giving your fingers a regular workout on your keyboard, the likelihood is that regular snacking and treats will affect your waistline.

Weight gain can also relate to people with sedentary recreational hobbies. Whether you’re a budding eSports player, someone starting to learn how to play poker games, or a keen sewing enthusiast, it can be all too easy to forget about exercise. If you have the best intentions to shed some weight whilst working at a desk all day, consider the following methods to lose body fat and improve your physical and mental health.

You can still enjoy some TV time, but these tips will help you keep your weight down…

Create a negative calorie balance

According to Livestrong, in order to lose a pound of fat, you must create a 3,500-calorie deficit. Reducing your calorie intake is vital. Work out your average daily calorie intake and then take away up to 750 calories from that figure to calculate your target intake to lose up to one-and-a-half pounds a week. Be mindful of slashing your calorie intake below 1,200 calories a day as this could lead to nutritional deficiencies. Last year, I took a test to see if 1,000 calories a day works for weight loss. Liaise with your GP or dietitian if you have any concerns about the side effects of a negative calorie balance.

Take the office stairs instead of the elevator

If you work in an office on a high floor, you can have a big impact on your day-to-day exercise by taking the stairs to your floor rather than taking the easy option of the elevator. The office staircase could become a key part of a new workout routine that we will touch upon in greater detail shortly. If you walk up and down the stairwell a few times a day, it will certainly get the blood pumping.

Drink water throughout the day

According to the American Council of Exercise, active women are required to consume as much as 91 ounces of water daily. That’s the equivalent of 2.7 liters, which is likely to require you to be sipping on water all day. If you can stick to this regime, you will find that a well-hydrated body can prevent mental and physical fatigue and help to negate your body’s cravings for snacks.

Weave half-an-hour of exercise into your daily routine

The ideal daily routine for an office worker would include 30 minutes of exercise. If you spend half-an-hour on social media daily, try and replace this with exercise. You can still keep up with your favorite television series by watching it whilst working out on a treadmill or bike. In an ideal world, your 30 minutes of exercise would come at the start of the day, empowering you to get through the day.

Take public transport to work if possible

Studies have proven that those office workers who take public transport to work are more active and weigh less than workers that commute to work by car. By taking public transport, you will almost certainly have to walk a little from a train or bus station to the office. Furthermore, avoiding the stress of rush-hour traffic on the roads can also improve your mental health, leaving you more energized to start the working day.