Desk job = Weight gain

nsalley99
nsalley99 Posts: 37
in Introduce Yourself
Hi all, I got a desk job 6 months ago and have gained 10lbs. I've always wanted to be 130 and my lowest ever is 146. Now I'm at 158 :neutral_face: My money is low so a gym membership is out of the question and now it's about to snow where I'm at. Any indoor, 2nd fl apartment friendly, workouts you can recommend are welcomed. Thanks in advance.

Replies

  • JupeJones
    JupeJones Posts: 107 Member
    edited October 2014
    First, I wouldn't be surprised if the reason you've gained 10 lbs. in 6 months has more to do with how your desk job has changed your eating habits than how it's reduced your level of activity. So I'd focus more on tracking your eating and staying under a realistic calorie budget. Exercise is a secondary, nice-to-have bonus.

    Not to mention the fact that decreasing eating is far more efficient at stemming weight gain. After all, even if you could go outside and run 2 or 3 miles, that's only equivalent to just not eating one donut that you otherwise would've eaten. :smiley:

    That said, here are some ideas on the exercise front:
    • Anything from Mark Lauren.
    • Yoga practice on DVD. I'm a fan of Rodney Yee's programs.
    • Go outside and exercise anyway. As the saying goes, there's no such thing as bad weather, only inappropriate clothing. Get the right gear (still cheaper than a gym membership!) and get the heck out there!

    You might also look into standing for a portion of your work day. You can lobby for a fancy "standing desk", or just go the budget route and put your computer up on top of some boxes.
  • joaniej75
    joaniej75 Posts: 136 Member
    I am the same way--I used to be 120, always the skinny girl. I worked at Golden corral for years and kept the weight of but just as soon as I got a desk job I gained weight. I now weigh 190ish....that being said I started walking more and cutting back on portions. I am down 9 pounds today. More more eat less!
  • segacs
    segacs Posts: 4,599 Member
    A desk job is the bane of my existence, too. I tend to lose weight on vacation and gain it back once I'm back at my desk. Sitting all day really is the worst thing for health.

    A few things to consider that have worked for me on and off:
    • Changing how you get to/from work -- is cycling an option? Walking? Taking public transit instead of driving? Parking further from work so you're forced to walk more?
    • Going out at lunch hour for a walk. Understandably you may not want to go for an intense workout at lunch 'cause you don't want to spend the afternoon sweaty and gross, but even just moving around a bit helps.
    [*]Checking with your employer as to whether they offer more active desk options, like stability balls or standing desks, like what JupeJones suggested.
    [*]Running the stairs. Does your office have a fire escape staircase? Just run up and down it for like 15-20 minutes a day. You can do this at the end of the day if you don't want to get sweaty in the mornings.
    [/list]
  • PeterStef003
    PeterStef003 Posts: 20
    Try this home routine by nerd fitness: nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

    All the best.

    Peter
  • nsalley99
    nsalley99 Posts: 37
    I've been logging my food at every meal and it has really been helping. Has anyone tried Tae-bo? I've done it a couple times and it whooped my but I have to time it perfectly or I really disturb the family that lives below me. What about pilates?
  • rhina23
    rhina23 Posts: 212 Member
    30 day shred
  • jrline
    jrline Posts: 2,353 Member
    take the stairs instead of elevator, walk 30 minutes everyday

    url=http://www.myfitnesspal.com/weight-loss-ticker]29509743.png[/url]
  • nsalley99
    nsalley99 Posts: 37
    rhina23 wrote: »
    30 day shred

    Jillian Michaels?
  • nsalley99
    nsalley99 Posts: 37
    Walking 30min everyday will work until it snows because I live right next to a park (oooo maybe they shovel the path, I'll have to wait and see). But come the end of next month it will be SO cold in Chicago and will get dark early and I'm little lol. I'm looking for indoor apt stuff that people have tried.
  • jessicapk
    jessicapk Posts: 574 Member
    I work at a desk from 6:30am to 4:30pm Monday through Friday. My advice - log everything you eat, avoid eating out, bring lunches for the week so you don't have any excuse, walk when you can (take the long way and pick up the pace), stairs versus elevator, and don't eat back any more than half of your exercise calories. Find what works to help keep you from overeating and work with that. Some people like a big breakfast but, honestly, sitting at a desk all day, I like a 200 calorie shake for breakfast, about a 500 calorie lunch (but very filling), and a big dinner. As far as exercise, find something you enjoy that you will want to do after a long at work. A desk job is tough to adapt to but it's no excuse for not losing weight. You can do this!
  • nsalley99
    nsalley99 Posts: 37
    @jessicapk, You're reply was GREAT. And encouraging. I've been logging like crazy and that has already helped me. And I've decided to drink two water bottles before noon and another two before 6pm. That means 96oz of water a day. I definitely think the whole "what exercise I want to do once off work" is my weak area. Thanks for the tips and encouragement!
  • kimekakes28
    kimekakes28 Posts: 103 Member
    I have been a desk jockey for over 20 years lol. Since I've adopted a healthy lifestyle a few things I do at work to make sure I active
    1. I make sure I drink plenty of water or plain hot tea
    2. I take the stairs for restroom breaks.
    3. I go the long way to the rest room and wear a pedometer to count my steps
    4. I do stretches, squats, shoulder rolls, anything to keep my body moving while I'm in my office.
    5. I bring my lunch and stay away for the office candy chest!!
    6. at lunch I try to get a walk in, even if that means go to Target and walking and window shopping (make sure are not hungry when you go)
  • mitch16
    mitch16 Posts: 2,113 Member
    Walk everywhere you can. Drink lots of water (or unsweetened tea) during the day at your desk, and then find the farthest bathroom from your work station--bonus points if it's up or down stairs. Don't mindlessly snack while sitting at your desk.
  • nsalley99
    nsalley99 Posts: 37
    Oooooo, never thought of the far away bathroom thing. Goodstuff. And I like the 1-6 info.
  • LoveLoveandRage
    LoveLoveandRage Posts: 55 Member
    On days I can't get out to workout (dark, rainy, etc.), I use this video. It is designed to be almost silent for people in your situation so there is no stomping or loud movements. :)

    https://youtube.com/watch?v=YaJryQEsT94
  • Terrush2004
    Terrush2004 Posts: 10 Member
    I have been logging my every meal for the past 45 days. I have dropped a little over 20 pounds since February 2014. I have cut out my sweet treats, pop, fruit juices and I limit my bread intake. I drank more water and ate small meals and snacks throughout the day. For 30 days in August, I did a low carb Adkin's like eating plan. I My problem is I have re-entered motherhood (after 23 years) and now have a 1 1/2 year old and I can't find the time to go the gym. I am too pooped to pop in my workout videos after chasing the little one around before her bedtime. My big tada was buying a FitBit. Now I try to get as many steps in as I possibly can. It helps keep me motivated. I have been slacking lately with not bringing my lunch but I do seem to be maintaining my current weight-loss. I have to get back into the swing of it. I will lose another 20 pounds!!
  • wallflower41
    wallflower41 Posts: 1
    Hi There, I am in the same boat. I went to Target and got some shelves to make a standing desk out of; total cost was $30! Very worth it. I try to walk a lap around the office once an hour or so. Jillian Michaels' workouts are great - the 30 day shred is great as is the 7 day shred. Insanity was a bit too harsh for a long term goal, it really killed my knees. Definitely log your food.
  • karmabear06
    karmabear06 Posts: 62 Member
    I've worked a desk job for 16 years and have had my own personal battles with being more active and being honest about my relationship with food. I blamed pregnancy and my desk job for years for not being healthy but the truth of the matter was I didn't realize I was at fault for being over weight. Since I am able to journal my food and fitness I have lost 40 pounds and have a much healthier lifestyle than before I began using MFP. I don't use daylight, weather, or neighbors as a reason not to workout. I LOVE doing 20min HIIT I find on Youtube when I'm in my 3rd fl apt late at night (except for burpees and jumping jacks I'm pretty quiet). My apt has a gym onsite so I have 24/7 access although I prefer not to go by myself after 10pm and unless there is lightening you can find me outdoors walking the dog. I did recently invest in a kettlebell and dusted off my resistance bands to modify my strength training exercises when I'm at home. Some low budget ideas is to find a rummage sale or use an online site like Freecycle, Craigslist, and FB yardsale groups in your area to find gently used fitness equipment you can add as you go.

Categories