Losing Weight At A Desk Job HELP!

I need some tips for losing weight while working as a secretary! I am typically sitting 8-9 hours a day!

News flash, a lot of us have desk jobs and it's never held us back from getting fit. Get a proper workout in during non-work hours and you'll be fine.

I'll workout in the morning before work. I like to lift, so then I get to rest my muscles and let them repair while I'm sitting on my butt all day. Also, plan your meals ahead, working in an office can wreck havoc on your diet.

I work 10-12 hours a day sitting at a desk, have had 4 back surgeries; however, don't let that be your thinking. Working out of some type saves me

I work out at night around 8:30 when my kids go to bed... I enjoy Turbo Jam immensely so center my workouts around all of that. Most of it is diet but the working out plays a big role in my overall feeling and toneness

Track everything you eat. Find an exercise regimen you can stick with morning or evening. Get up from your desk every hour or so, stretch and walk so you don't get stiff. I personally do yoga on top of my workouts, cause desk sitting really makes me stiff and creaky! Drink water or tea to avoid snacking out of boredom. If you go to happy hour, be honest and log it.

Adjust your calories for your daily activity and do your workouts. I work at a computer 8hr+. Having water handy always is very helpful. Its odd, but that does help curb those hunger thoughts sometimes.

Now that the weather is nicer, I get outside for walks, etc. I've even gone for a few runs on my lunch break.

I've fallen off a bit, but when I was drinking a ton of water, every time I went to the bathroom I would either do 10 quick squats, or 10 lunges on each leg. By the end of the day I'd done at least a hundred reps!! LOL

Depending on your office setting, like if you have any privacy you could do small exercises or something at work in down time just to move around. Ex: a couple sets of squats - most clothing will allow you do them, you won't get real sweaty, but will get some muscle movement.; keep some small weights at your desk to do arm curls

and things that other people said like finding a minute to walk around and stretch, tightening your core while sitting

You've got to get some cardio into your life and it isn't going to happen at the office. Do at least 30 minutes of cardio before or after work.

Be careful not to snack all day at your desk. When you do snack, eat almonds, fruit, low fat yogurt, string cheese, etc. Drink tons of water, so you'll have to get up to go to the bathroom a lot.

Sometimes I grab semi heavy objects (like a big stapler or book) and then randomly lift it a bunch of times while I'm reading something for work. I also do jumping jacks when no one else is in the office (I work in a really small office with 3 other people who are frequently gone.)

Good luck! Before I started office work, I was a physically active college student who ate whatever I wanted and stayed skinny. I never "exercised" but I did tons of active stuff with friends like tennis, dancing, etc. Within my first six months of office work I gained 20 pounds. It just comes to calories in/calories out. I ate the same as when I was burning so many calories, so I gained weight as a result. Once I learned to limit my calorie intake to only what I needed, I stopped gaining weight. Then I started exercising and have lost almost all the weight I gained.

I need some tips for losing weight while working as a secretary! I am typically sitting 8-9 hours a day!

News flash, a lot of us have desk jobs and it's never held us back from getting fit. Get a proper workout in during non-work hours and you'll be fine.

There is nothing wrong with wanting to find ways to improve your weight loss while at work - I mean 8 hours is a 3rd of my day... I would like to do something even just for a few minutes because that can add up over time.

Hey I've been known to do jumping jacks and squats in the bathroom. But I do think people need to know having a desk job is not a handicap, it doesn't prevent you from being a fit person. Walk, move, stretch during work hours it's great for your circulation. But don't cheat yourself by skipping a proper workout!

True, but she didn't say it was a handicap nor did she use it as excuse. I'm not sure why you felt the need to make that comment when all she did was ask for suggestions. I have found myself in the same place wondering what else I can do during the work day to keep myself from leaving work all hunched over and stiff and blah... I already posted what I've been doing but hey- I'm always looking for more so I will be checking this thread myself to see if I can add to the list. Speaking of that, time to stretch my legs!

I need some tips for losing weight while working as a secretary! I am typically sitting 8-9 hours a day!

Eat less. Caloric deficit is all that is needed to lose weight.

^ This. http://www.myfitnesspal.com/topics/show/952996-level-obstacles-lose-weight-target-fat-easy

Exercise is great for a number of other reasons and it sounds like you have plenty of other hours in the day to work on your body. But for straight weight loss, just find a reasonable deficit and watch the fat disappear.

I am also sitting at a desk for 8-9 hours a day. Eat less, do something active after work. That's all.

Sitting 8 hrs can really hinder your health....my legs were starting to swell from being so sedentary.

I started walking outside lunch time for 25-30 minutes and that has helped soo much!

Just need to get up and walk away....makes such a difference.

All the best!

i sit all day.

But, before work I get a solid 60 min workout in and I try to watch my diet. Its all elementary.

I sit 7-8 hours a day too!

However I bring my 3lb weights and do arm reps while I'm not busy. I also go walk on my lunch break :bigsmile: But one thing that is cool and helps burn alot is a little stationary pedal machine I bought at Walmart....It is small and fits under my desk and I pedal while I'm typing! It's just the pedals, so its very lightweight and inexpensive! It works great and keeps me active and my blood pumping...so no afternoon slump!! You could honestly do it all day and noone would know...its that quiet!

I don't have too much to add except to echo the walks at lunch. That fresh air and movement make the afternoons go much smoother in addition to helping curb my wanting to snack. I will be walking on my lunch break today I leave a set of workout clothes and shoes at my office so that I am always prepared. I also tend to change into my workout clothes at the end of my work day so that I will go straight to the gym to get my workout in.