Desk Job and FREAKING OUT!

Strength2Succeed

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!

quishajuice

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

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

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

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

I work a desk job.
And lift weights.
And count calories.

MB_Positif

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

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

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

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

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

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

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

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

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

I work a desk job.
And lift weights.
And count calories.

Me too.

Mokey41

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

90% of your weight loss will be due to your food intake.

actually it is 100%

TriShamelessly

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

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

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.

jacquitakelly

You can do torso twist or other simple movements like sucking your stomach in and out i know it sounds crazy but if you do enough you'll feel the burn.

Lyssa62

lower calories to lose weight exercise to tone up what you lose. That's how it works for me. I can lose weight and not do a damn bit of exercising...I will restart my desk job in january. I exercise to tone up and feel better. That may be 1 - 3 times a week or more depending on what's going on. This week has sucked for me and I am ashamed to say I haven't done anything other than a few hand weight exercises...and I feel like crap because of it and need to get back on it tomorrow.

denezy

Lots of people work desk jobs and are in great shape. Don't sweat it.

CorvusCorax77

I work a desk job.
And lift weights.
And count calories.

Me too.

+1

NCchar130

I've had a desk job for the entirety of my time here. My goal is also about 70 pounds from my starting weight. I'm half way there!

In addition to my lunch break, I get two 15 minutes paid breaks during the day. Lots of people in my building walk around the parking lot on their breaks, so if that's an option, bring your sneakers. (I only do that occasionally, to be honest).

I'm on the 5th floor and take the stairs as often as I can.

Other than that, unless I'm walking to the copier or bathroom/breakroom, the only exercise I get at work is moving my stapler out of my way (WHY IS IT ALWAYS IN MY WAY??).

It sounds like you are getting your exercise in anyways. I walk my dogs and work out at the gym 5-6 days a week. Usually my workouts are about 30 minutes long, sometimes as short as 20 and sometimes as long as 45. This has worked well for me - I've lost an average of 1.7 pounds per week over my time here at MFP. Keep your calories under control and you'll be fine :flowerforyou:

zenchild

Why I Started:
I'm here because I started a desk job a little over two years ago and immediately gained 12 pounds (in under 4 months) when I really needed to lose 12-17 pounds. I went from working in every department of a pet store I did stocking (2 days a week, 8 hours of lifting and walking), pet care (2 days a week of going up and down ladders, lifting, walking) and grooming (1 day of washing dogs) to sitting for 9 hours a day. I'm now 9 pounds down from where I was when I started the new job. Another 5-10 pounds to goal.
How I Did It:
I started walking during lunch. Then I started doing Jillian Michaels DVDs. Then I started rollerblading during lunch. Then I broke my tailbone while rollerblading. Then I gained 6 pounds. Then I did 17-day diet. Then I started doing 2 JM DVDs 6 days a week. Then I started Insanity. Then I finished Insanity. And now I'm doing 10 Minute Trainer for the rest of December and January.
The Moral of the Story:
You can lose weight at a desk job. You just have to watch your calories and work out when you can. I'm in better shape now than when I was throwing around cases of cat food and carrying boxes of fish.

kdeaux1959

I am a teacher so I basically have minimal movement throughout most days (except marching season when I am out on the field quite a bit). I set my settings to "Sedentary" and eat as though I sat on the couch most of the time. I also exercise @ the gym any time I can. I set my setting to sedentary but then I count my exercise calories as activity. I only count my aerobic activity (treadmill usually) and not my strength training... I use that as sort of a buffer for miscalculations and the fact that when i exercise, it does not replace a "zero calorie" hour... but rather an hour that I would have been burning some calories anyway... therefore, there is a built in overestimate. In short, you can lose weight with a desk job... You just have to eat less than somebody who is constantly mobile. (BTW, I do change my activity level during marching season to "lightly active" since I am out an about a lot more during that time of the year.. Most of the year though, I assume I am sitting on my posterior most of the day, which in itself is a bit inaccurate.. but it too allows for a buffer.

eileenchristine

I used to walk every lunch hour when I was working downtown Boston. Course back then I wasn't fat, but I did watch what I ate, avoided fast food, no fries, no ice cream. Kept my weight between 125 and 130. I never worked out but I did walk a ton. Now I can't imagine being that active, 2 kids and surgery, and injuries....ugh. But am working at becoming more active, still not into walking.....yet! I have 70 lbs to go too. Have lost 20 so far mostly from logging here and making good choices. I am extremely (sadly) sedentary.

You can lose weight, just take the next stop for the bus or trolley or park car a bit further away. Walk as much as you can. Living in the city and having to take public transportation (driving and paying for parking.....yikes) does make you walk alot more. You can do this. For quick lunches get soup instead of sandwiches. Soup is very filling and great comfort food. Or bring your own lunches. Bring fruit to snack on. If you drink coffee, drink it black or switch to tea or drink water. Just by making a few substitutions you can lose alot of calories = lose alot of pounds.

Be sure to log your food daily, helps me to see, duh. I coulda had a V8 (just joking) but it does make me think, wow, that wasn't really a good choice, what would have been better? Quickly the choices get much better.

Hang in there!

ChristyRunStarr

I have a desk job and I've done ok with losing the weight I wanted to lose. I'll go for a walk or run on lunch sometimes, I'm a morning person so I hit the gym in the morning before work and sometimes even after work. You'll be able to figure out what works best for you. I added weights in (on top of my cardio I always go) and I've seen a HUGE difference even in a short amount of time. Don't think of what you can't do, think of what you can

LoraF83

I have a desk job, I exercise 3-5 times a week, and I've lost 46lbs.

Stop freaking out. It's not worth it.

Just follow MFP, be honest, and you'll be fine. Good luck!