This article was originally published on March 3, 2019, before the COVID-19 health emergency completely changed how many of us who work a desk job conduct our days. Read on for my updated post on how to lose weight if you work a desk job.
Are you one of the many workers tied to a desk all day for your job?
According to Johns Hopkins Medicine, physically active jobs are now less than 20 percent of the U.S. workforce. Even if you don’t have to go into the office every day, most remote workers are still sitting for multiple hours at a time while they work.
As I’m sure you know, a sedentary lifestyle can lead to all sorts of health risks – heart disease, cancer, osteoporosis, and of course, weight gain, are just a handful of the side effects caused by physical inactivity. In fact, according to the Mayo Clinic, sitting for long hours can lead to obesity.
As a virtual weight loss coach, I work with many women that sit for 8-10 hours a day for their jobs, and I help them find ways to lose weight despite their physical inactivity.
It might seem impossible to lose weight if you’re chained to a desk all day, but it IS possible – you just need the right strategies. Laura, one of my clients who works a desk job, talks about what she did to lose weight:
Read on to learn 9 strategies to lose weight when you work a desk job.
1. Plan and pack your lunch
What you eat has the most impact on your weight. It’s more important than how much you eat, and it’s more important than how much you exercise. That is why you need to plan what you’ll be eating for lunch BEFORE you head off to work.
If you don’t plan your lunch, you have a stronger likelihood of eating something totally unhealthy. So if you work in an office, pack your lunch the night before and bring it with you (see my article about healthy eating at work, which has a bunch of great, easy-to-make, easy-to-pack lunch recipes).
Even if you work from home, you still need to plan what you’ll eat for lunch the next day. Surveys have shown that the advent of work-from-home has actually made our eating habits worse, with many doing a lot more snacking than they ever did at the office. If you work from home, make sure your pantry is stocked with healthy lunch and snack foods (keep reading to see what those are!)
2. Outsmart Your Cravings by planning snacks ahead of time
Maybe you’re hungry, maybe you’re stressed, maybe you’re bored – whatever the reason, snacking is something most of us do during work. But if we don’t plan ahead, then it’s too easy to buy a candy bar from the vending machine in the office lobby or raid our kids’ cookie stash when the urge to snack hits.
Losing weight with a desk job means having a plan. If you have a plan, then you won’t give into the belly-fattening food of the moment (learn how to burn belly fat here).
So stock your pantry with foods that make for healthy snacking, and if you work outside of the home, bring those snack foods with you. Make the decision about what you’ll be snacking on before the day starts. Read the next strategy to see what snack foods you can swap to help lose weight at your desk.
3. Swap snack foods
This is another genius way to hack the system and outsmart the junk food manufacturers who are making you feel bloated and fat.
Have a stash of snacks that satisfy your need for a little crunch, flavor, or something warm and soothing midday without undoing all the good progress you’re making to a healthy weight.
Here are some of my favorite healthy food swaps:
SWAP: Coffee with cinnamon instead of sugary specialty coffee drinks
Daydreaming of a Frappuccino, latte, or mocha? Indulge in a black coffee sprinkled with sweet, exciting cinnamon and a splash of unsweetened almond milk, if you like. It’ll satisfy your need to indulge while burning fat cells (especially in the belly) and protect against diabetes.
SWAP: Drink spiced, herbal, or green tea (hot or iced) instead of juice or soda, diet soda, or juice drinks
Spiced, herbal, or green tea will give you a nice refreshing drink that can help boost weight loss instead of stagnating it.
SWAP: Eat nuts instead of chips for an afternoon crunch
Nuts provide your body with healthy fats that sustain you, as well as healthy vitamins and minerals. Here’s my cooking video for my delicious Masala Mixed Nuts!
Here’s my cooking video for my delicious Masala Mixed Nuts!
Chips, on the other hand, leave you still hungry and craving more. They also offer NO health benefits. In fact, most have cheap oils that will add to belly fat and obesity.
SWAP: Dark chocolate for vending machine candy bars
Dark chocolate is one of my favorite belly-fat burning foods! By enjoying at least 80% dark chocolate you’ll get the healthy fats and antioxidants in cocoa while savoring a smooth, luxurious treat.
Vending machine candy has had almost all the healthy parts cooked out and replaced by high amounts of sugar that your liver will turn straight to fat cells. It’s a fast track to desk job weight gain.
4. Include protein in your snacking
Protein helps you feel full and provides your body with the nutrients it needs to break down fat quickly and efficiently. You can add protein to your snacks in many ways, but here are a couple of my favorite protein-packed snacks:
Greek yogurt. Greek yogurt is a good source of protein, and you can add certain foods to it that will help with weight loss. It’s also easy to eat while sitting at your desk. See my pick for the 7 best yogurts for weight loss.
Smoothies with protein powder. If you work from home and have a blender, then a smoothie with protein powder can be a delicious, protein-packed snack. Best of all, smoothies are easy to snack on while sitting at your desk. See my article, “A Diet to Lose Weight, Gain Energy, and Be More Focused” for a couple of protein-filled smoothie recipes.
5. Don’t sit all day – stand for weight loss!
This is gaining popularity and for good reason! It’s key for anyone who sits at a desk all day and wants to lose weight.
You can do this by getting a standing desk, or just get in the habit of standing while you make phone calls.
Standing throughout the day, instead of just sitting all day long has been linked to healthier blood sugar levels and burning more calories.
It’s such a simple thing that can make a big difference!
6. Set an alarm for mini workouts during the workday
Doing a mini workout at your desk – whether you’re at the office or at home – is not as crazy as you might think. This trend is starting to gain more popularity as people realize their health supersedes old-fashioned notions of propriety.
However, it’s easy to get sucked into your work and hardly notice the hours fly by. By setting an alarm to go off every couple of hours, you can remind yourself to get up and move.
Simple workouts you can do at your desk that don’t need much room include jumping jacks and stretches, which get your blood flowing, reduce your blood sugar levels and boost your metabolism.
There are many exercises that actually make use of your office equipment (don’t worry, you won’t be at risk of breaking anything) – check out this article from Healthline that contains 30 exercises you can do at the office.
7. Get a work walking buddy
In addition to working out at your desk, walking around the office or outside your house is a great way to get in a quick workout. If you have a walking buddy, you’ll be more inclined to maintain your walking routine.
Find yourself a buddy who is also interested in increasing their physical fitness, and even better if it’s someone on your team. If you use your walking time to discuss a shared project, you’ll feel super-productive (and the physical activity will help get those creative juices flowing!).
If you work from home, it’s still possible to find a walking buddy. Websites like Meet Up can help you find others in your neighborhood who are interested in walking during the workweek.
8. Drink more water
Drinking more water is a staple of most healthy diets where weight loss is the main goal, and for good reason – studies suggest that water helps suppress appetite, boost your metabolism, remove body waste, and burn fat. While sitting at your desk and you need something to sip on, drinking water is one of the best things you can do to lose weight.
But I know that some find drinking plain water to be, well, boring. If you’re one of these people, then you need to try my Infused Debloating Water.
Debloating water is a healthy way of getting toxins out of your system while inducing a sense of relief from digestive comfort. Here is my recipe for debloating water that will give you a boost when you’re sitting at your desk, feeling the afternoon slump:
Combine any or all these ingredients below in a large pitcher and let them infuse overnight. Drink one glass a day (or more).
- 6 cups of water
- 2 lemons, sliced in rounds with the peel on
- 1 medium cucumber, sliced in rounds with the peel on
- 6-8 muddled sprigs of fresh mint
- Optional: sprinkle of cayenne or paprika
This debloating water can boost your metabolism, eliminate toxins, melt away belly fat, and help curb cravings that lead to overeating.
9. Allow yourself mental breaks
Stress can be a big contributor to overeating and mindless eating. Mindfulness, and being self-aware of what you’re eating, is necessary when it comes to losing weight. In addition to taking exercise breaks, make sure to take periodic mental breaks where you let yourself forget work. Whether it’s reading a book on your lunch break or using your daily stroll to zone out and admire your environment, give yourself the opportunity to let work go for a little bit. Not only will this help you lose weight, it may help you create positive changes in health attitudes and behaviors.
Interested in learning more? Check out my 8-week Slimdown Personal Weight Loss Coaching program, or book a call with me to find out how I can help you lose weight without calorie counting or depriving yourself.
Also check out these 15 motivating weight loss success stories and see how Masala Body’s clients have found weight loss success.
The post How to Lose Weight With a Desk Job (2023) appeared first on MasalaBody.
Frequently Asked Questions
Can I lose weight by just drinking smoothies?
Smoothies contain lots of vitamins, nutrients, fiber and vitamins to help you stay slim.
They are low in calories and very low fat. They can be used as a snack, breakfast, or lunch. They can be eaten at any time, but taste best fresh out of the blender.
Smoothies are fast and simple to make. You just need to add fruit, milk, ice, and water. You can add nuts, seeds, flaxseed oil and any other ingredients you like. You are free to choose what you want! Get yourself a smoothie maker today if you want to try this diet.
Your body may begin to burn more calories quickly than you might expect. And with the right combination of ingredients, you could even start to see results in as little as 4 weeks.
Here are the top natural food products for weight loss. We review the best natural weight loss products on Amazon.
How to Take African Mango Extract?
Mango extract can be taken easily. Just cut open a fresh ripe mango and scoop out the flesh into a blender bottle. Blend until smooth.
You can also strain the pulp to obtain a finer consistency. Store in a cool dark place.
For future use, the pulp can be frozen. The pulp can be frozen so that you don't have a second batch to purchase when mango season returns.
How can I slim down naturally?
You should try to eat healthy foods as often as possible. Healthy snacks should be low-calorie. Avoid processed foods. Instead, choose whole grain breakfasts such as oatmeal and barley. Sugary drinks can be dangerous because they can contain high amounts of calories and sugar. If you want to lose weight, then watch what you're drinking by choosing water over soda pop or juice. Aim to consume at least eight glasses per day of water.
Another tip is to rise early. According to studies, people who are awake earlier tend to eat fewer calories in the day. To help with this, set an alarm clock so that you don't end up snoozing through the morning hours.
It is very important to exercise. Aerobic activities such as running, walking, biking and swimming are all good options. You can burn fat quicker than strength training. Include aerobic exercise into your daily life.
What happens if you drink a green smoothie every day?
Green smoothies aren't just for breakfast! Green Smoothies can be healthy and delicious beverages made from fresh fruit, vegetables, and a delicious, satisfying beverage. They are full of vitamins, minerals, antioxidants and fiber. They also taste great!
Green smoothies are low-calorie and high in nutrients. You could lose all the extra weight you have been putting on with this amazing drink.
Green smoothies are simple to make. All you have to do is mix some greens with fresh fruits and ice cubes. There are many combinations that can be made, but we have listed the top ten.
- Banana + Blueberries Banana Berry Blast
- Spinach + Pineapple Healthy Superfood
- Strawberry + Yogurt Strawberry Delight
- Apple + Orange Fruity Green Smoothie
- Lemonade + Peach Melon Madness
- Pear + Kale Saturated with Fiber
- Grapefruit and Kiwi: The Ultimate Detox
- Mango + Avocado Tropical Paradise
- Watermelon + Lime Delicious Hydration
- Coconut and Cucumber Cooling Refresher
How does African Mango Extract work?
The mango fruit contains a high amount of vitamin A which helps boost the immune system. It is also rich in antioxidants, anti-inflammatory and potassium as well as magnesium.
These nutrients work together to help maintain the health of cells and tissues throughout the body.
The African mango also has the ability to boost energy levels and endurance when exercising. This is because the African mango supports metabolism and cardiovascular function.
The active ingredient of this product increases blood circulation to the brain and muscles. This enhances mental clarity as well as physical performance.
African mango extract not only boosts energy, but also prevents muscle cramps after exercise. This can be very helpful for athletes who need to perform at their best.
How can I reduce my appetite?
Eating small meals frequently throughout the day is a better way to stop snacking when you are hungry than eating three large meals at dinner. This keeps your blood sugar levels in check and helps reduce hunger pangs.
It may turn out that drinking lots of water or taking herbal supplements such as bitter melon, ginseng or ginseng is better than relying solely on food.
Avoid foods high in carbs like bread, pasta, rice, potatoes, as they can give you a short boost that then leads to a crash.
You should instead choose protein-rich foods, such as lean meats (fish, eggs), nuts and legumes. These will provide energy for a long time and help to maintain your blood sugar levels.
Don't eat sugary snacks or drinks like doughnuts, chocolate bars and cake. These can stimulate cravings and cause you to feel bloated.
You should instead choose healthier options, such as fresh fruits and vegetables, salads, whole grain cereals, or whole grains.
You shouldn't be relying on miracle products or fad diets to lose weight.
Statistics
- After 10 weeks, the CQ-only group experienced an 8.8% decrease in body weight, and the CQ and AME group an 11.8% decrease, on average. (healthline.com)
- Nature's Health Goji Berry – Lycium Berries – Maintain Vision Health – Jam-Packed with Vitamins A & C – 580 mg per Serving – 60 Veggie Capsules – Non-GMO Emerald Labs Goji Berry - 40% Polysaccharides - 60 Vegetable Capsules (amazon.com)
- A 2008 survey noted that 33.9% of American adults trying to lose weight took dietary supplements (1Trusted (healthline.com)
- According to a 2014 review, even prescription weight loss pills don't work as well as you might assume. (healthline.com)
- In a total of 54 randomized controlled trials in healthy adults with overweight or obesity, the authors found no difference in weight or body fat percentage between the Garcinia Cambogia group and the placebo group (3Trusted Source (healthline.com)
External Links
onlinelibrary.wiley.com
- Efficacy of a novel herbal composition for weight management – Stern - 2013, Obesity – Wiley Online Library
- Forskolin Use in Obese Men: Body Composition and Hormonal Adaptations
ods.od.nih.gov
- Ephedra Office of Dietary Supplments - Ephedra
- Dietary Supplements for Weight Loss - Health Professional Fact Sheet
pubmed.ncbi.nlm.nih.gov
- PubMed: Results from a National Survey on Dietary Supplements for Weight Loss in the United States
- African mango (IGOB131). This proprietary seed extract from Irvingia gibonensis has been found to be effective at reducing bodyweight, and improving metabolic rates in overweight people. PubMed
fda.gov
How To
The Best Natural Appetite Control Products for Weight Control
Natural appetite suppressant for weight reduction is any substance that helps to reduce food intake, without side effects such constipation and diarrhea, dizziness or dry mouth, headache, dizziness, dryness, dry eyes, nausea, dry mouth, and vomiting.
There are many ways to lose weight naturally. One way is through dieting. It is about reducing the amount of calories you consume, compared to what your usual eating habits are. This includes eating fewer calories than usual, cutting back on some foods, skipping meals, eating smaller portions, etc. Another way to lose weight naturally is through exercise. Exercise means increasing your physical activity level. This can be done by running fast, walking, dancing, swimming, biking, hiking, jogging and doing strength training.
Natural appetite suppressants don't cause side effects such nausea, constipation heartburn, stomach cramps or headaches. They are also safe and don't have the side effects of prescription drugs. You can try them if you wish. You should always consult your doctor before you start using these products.
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