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Desk Job and FREAKING OUT!

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I work at a desk job, not much movement throughout the day. I do stretching and some leg exercises when I can, I go to the gym about 3-4 times a week and take my dog for about an hour and a half hike every other day. I worry I dont exercise enough because I am not constantly moving. Just looking to see who also works at a desk job and what they have done with their diet and exercise to get to their goal weight. I have about 75 awful pounds I am aiming to loose. Thank you and happy holidays! :)
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Replies

  • quishajuice
    quishajuice Posts: 106 Member
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    I have the same desk job problem and often have to work OT. Not sure if this is an option for you but I get up every half hour and walk down stairs and back just to get my limbs moving. I also try to workout everyday that I work plus have "active" rest days to make sure I get in as much physical activity as possible.
  • SonyaCele
    SonyaCele Posts: 2,841 Member
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    i'm stuck at a desk all day. I make sure to take a 10 minute power walk before work. I get two breaks at 10am an 3pm, and i powerwalk on those breaks. I also find every excuse i can to get up from my desk as often as possible, such as trips to the fax or printer, or the bathroom or to my car. This is what i do while at work, i also go to the gym at lunch and after work. I think the power walks at my breaks are really mportant for my mental and physical sanity.
  • cedarghost
    cedarghost Posts: 621 Member
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    You are over-complicating it. Relax. I work a desk job and work out 3 days a week for about 45 minutes to an hour, so you are more active than I am. Just use a TDEE calculator and set your activity level as "Light" if you are that concerned (though you may be closer to "Moderate"). Take a 10% to 20% deduction and go for it!
    Evaluate after a month to 6 weeks and adjust if necessary.
    It's really simple. Eat less than you burn and you will lose weight.
    Now I would recommend you eat plenty of protein (.75 to 1g per lb of lbm) to minimize muscle loss), and do some lifting when you go to the gym but that's not what you were asking.
  • wonderstruck91
    wonderstruck91 Posts: 107 Member
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    I managed to reach my original goal weight ... and then lost more ... all while having a desk job. Make time in your day before/after work or at lunch for exercise. Split up your workouts if you have to. Sitting at a desk all day should be all the more motivation to get moving when you are off work! Best of luck xx
  • taso42
    taso42 Posts: 8,980 Member
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    I work a desk job.
    And lift weights.
    And count calories.
  • MB_Positif
    MB_Positif Posts: 8,897 Member
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    I lost most of my weight while working at a desk job plus driving 2 hours a day. During that time I worked out about 3 times a week for 30 to 45 minutes. Stick close to your calorie goal and you'll do just fine! To put things into perspective, I still have a few pounds to lose, but for a few months I have been maintaining my weight without any exercise due to health issues. It's way more about what you put in your mouth!
  • Aviva92
    Aviva92 Posts: 2,333 Member
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    I also hurt my back rendering it very hard to exercise, but lost almost 25 pounds total, most of which was after I hurt my back. I just ate less.

    I work a desk job too.
  • Derpes
    Derpes Posts: 2,033 Member
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    I work at a desk job, not much movement throughout the day. I do stretching and some leg exercises when I can, I go to the gym about 3-4 times a week and take my dog for about an hour and a half hike every other day. I worry I dont exercise enough because I am not constantly moving. Just looking to see who also works at a desk job and what they have done with their diet and exercise to get to their goal weight. I have about 75 awful pounds I am aiming to loose. Thank you and happy holidays! :)

    I work at a desk on most days - we have a gym at work so that helps.


    Peter Gibbons: So I was sitting in my cubicle today, and I realized, ever since I started working, every single day of my life has been worse than the day before it. So that means that every single day that you see me, that's on the worst day of my life.
    Dr. Swanson: What about today? Is today the worst day of your life?
    Peter Gibbons: Yeah.
    Dr. Swanson: Wow, that's messed up.
  • HypersonicFitNess
    HypersonicFitNess Posts: 1,219 Member
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    You can lose weight with no problem having a desk job. I am tied to my desk around 10 hours a day now...I lost 35 lbs while working 15 hour days and having 3 hour commutes.

    What you eat is 99% of of losing weight...exercise is just the proverbial "icing on the cake".

    I worked out 30-45 minutes every morning before work and on the weekends. I did...so I know you can too! :bigsmile:
  • Robin_Bin
    Robin_Bin Posts: 1,046 Member
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    A desk job is a challenge. Like many other challenges, there are ways to deal with it. Walk more to get to and from work -- even if it's just parking farther away in the lot or getting off the bus a stop early. If your office has more than one floor, use the stairs rather than the elevator. Walk during lunch. Sneak exercise into your day in other ways -- march in place while brushing your teeth. If there's more than one water cooler or coffee station, use the one that's farther away. There are Web sites with exercises you can do while sitting. Even when not exercising, sit with good posture and engage your core abdominal muscles. Every little bit helps, and there are many little things you can do. Use the hours when you're not working to make sure your other activities are "active" -- not sitting watching TV, movies, video games, etc.
    Good luck!
  • JessicaBR0
    JessicaBR0 Posts: 256 Member
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    I have a desk job too and a 2 hour commute five days a week. I workout at home after dinner 6 days a week, usually 30 min to an hour. I use Jillian Michaels dvds and a treadmill. Also, try to eat as best I can and stay under or at my calorie goal. I have 3 lbs till my goal.
  • TheVimFuego
    TheVimFuego Posts: 2,412 Member
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    I have a desk job and I never 'work out', I incorporate exercise into my day ... Take the stairs at work, park further from the train station, walk a few train stops, that kind of thing.

    I've just added 45 minutes extra walking into my day as it's a half day and I extended my walk to the station.

    I try to look for ways to add movement naturally, I don't get on well with the idea of gyms and exercise plans.
  • angieroo2
    angieroo2 Posts: 973 Member
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    I have a desk job as well. I started finding ways to walk - such as getting up and walking to ask someone a question instead of using the phone or emailing as much as possible. I go with coworkers for a coffee daily..I don't always buy the coffee, but the 5 minutes of walking helps. Sometimes at lunch I go for a short walk. Add little things to your day.
  • angieroo2
    angieroo2 Posts: 973 Member
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    I work at a desk job, not much movement throughout the day. I do stretching and some leg exercises when I can, I go to the gym about 3-4 times a week and take my dog for about an hour and a half hike every other day. I worry I dont exercise enough because I am not constantly moving. Just looking to see who also works at a desk job and what they have done with their diet and exercise to get to their goal weight. I have about 75 awful pounds I am aiming to loose. Thank you and happy holidays! :)

    If you're at the gym 3-4 times a week, you're getting plenty of exercise.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
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    I work a desk job.
    And lift weights.
    And count calories.

    Me too.
  • Mokey41
    Mokey41 Posts: 5,769 Member
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    90% of your weight loss will be due to your food intake. Weight loss happens in the kitchen, fitness happens in the gym. Workout when you can but really concentrate on counting those calories.
  • Dave198lbs
    Dave198lbs Posts: 8,810 Member
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    90% of your weight loss will be due to your food intake.

    actually it is 100%
  • TriShamelessly
    TriShamelessly Posts: 905 Member
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    have worked at desk 13 to 17 hours a day for last 14 days and still lost 3 pounds. Need to really watch your intake when output is held down. Exercise when you can and watch what you eat. Too bad I forget this simple formula every so often. ;). Merry Christmas all!
  • Karrie262
    Karrie262 Posts: 152 Member
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    When I worked a desk job I was the only chick. The guys were complaining that their backs hurt from sitting all day. Aside from telling them they needed better lumbar support I actually convinced them to do yoga. Twice a day I would set an alarm on my Outlook and whoever was in the office at the time would meet in the middle or stay in their cubicle and do yoga while I dictated it. This actually helped me tremendously with my weight loss. It got the blood moving, helped with my mood, and my back hurt less. I'm not disillusioned that this is feasible in all office scenarios. However, if you can swing it I recommend it. When we got bored of that we started doing push ups, lol. Just because you're in an office, doesn't mean you can't get off your *kitten* and do something active.
  • CarlieeBear
    CarlieeBear Posts: 325 Member
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    Can you stand at your desk? I used to work at a desk job where we had desks that raised/lowered...it was awesome. Before we got those, we had stackers we could put our computers and keyboards on to elevate them to stand.