One thing that really helps me with my desk job is a pedometer. I have a fitbit and I love it. I make sure to go out of my way to walk during the day, I usually hit 10,000 steps. Every time I have to use the restroom, I walk to the farthest one, and then make a loop of the building. Whenever I'm waiting for a meeting, I go early and walk around the room until other people show up. When I need to talk to someone, I walk to their desk instead of calling or emailing them. I also park as far as I can from the building, and take the extra few minutes for the additional walk. It makes a huge difference.

I also am fortunate enough to have a gym in the building. I go at lunch at least 3x a week and lift heavy weights. When I have time I'll do cardio on the other 1-2 days, but not that often. Both workouts take me around 30 minutes. Honestly though, 90% of my success has been diet-related. Year before last I was down about 60 lbs. Last year I gained 17 of those back, despite keeping up my healthy diet with calorie deficit and heavy lifting. I was diagnosed in January, and have lost 31 lbs since then. My doctor put me on Metformin, but he also has me eating <50g of Net carbs a day. I eat the same amount of calories that I was before, and the same protein (around 100g a day). I just lowered my carbs and upped my fat, and I immediately started losing weight again. I eat around 1600 calories a day, which is a little lower than most people who lift, but I think our metabolisms can run a little slower with PCOS. I don't want to drop it too low and feel deprived/hungry, so I found a place where I'm happy and still losing weight.

You might want to start tracking your macros and just see where you are at. I always encourage people to eat as many carbs as they can and still lose weight, but many women with PCOS end up needing to reduce their carbs to continue weight loss. That might mean <150g, it might mean <20g. It's going to depend on your bodies level of insulin resistance. If you were really determined you could just go full keto and lower it to 5%. I can't keep that level going long term, so I found the point that my body prefers for now. There are lots of resources online, and pinterest has tons of awesome recipes. I still eat a carb-heavy meal 1x a week to refill my glycogen for lifting, and it really helps me mentally. It gives me something to look forward to, and allows me to still enjoy some of the things that I can't normally fit into my diet.

What do you have your activity level set to? Did you change it? I set it to sedentary and just track activity because I don't get much activity unless it's planned exercise. Oh and I too am now doing the low carb, high fat lifestyle. Carbs are evil to us with insulin resistance, so is excess protein. So far I feel great. I try to keep my total carbs around 50.

GET OUT OF MY LIFE!! I've had the same problem this past year--switching from an active, on-my-feet, lifting heavy objects job, to a sit-in-front-of-a-computer for 8.5 hours and commute another hour a day job. I gained 14 lbs in about 5 months (shows how many cals I burned before!) and was struggling to fit into the new wardrobe of business casual clothes that I had bought only months earlier

While carpooling with my very fit friend who has worked this type of job for years, I asked her how she stays trim with all of the sitting, and she replied that she had to reduce her calories to accomodate this new lifestyle. While it made me sad not to be able to treat myself like I could before when I was running around (literally) all day, I realized that I needed to shift my intake to match my new, sadly reduced activity level. I am a lunch-packer, so it hasn't been difficult, and with logging on MFP to be sure, I've dropped over 6 pounds in 5 weeks

I do try to find ways to get up and move around. I use the bathroom on the first floor and aim to jog up the stairs 5 times a day. I'll lunge across my office or do squats at my desk when my coworker leaves the room. If I'm taking a break and playing on my cell phone, I pace around the room or just stand. Until I switched jobs, I never gave much credit to the calorie burn that just being on your feet provides without you even having to think about--now I try to take every opportunity to get off my butt!

Good luck to you! You are definitely not alone in this struggle.

I have had this problem as well. I luckily work for a very very health conscience boss who is ok with me working out at my desk. Maybe you can as well?

Aside from my pedometer - I use a medicine ball to sit on and therefore can do crunches and such while typing. I also have a 11 inch step where I do 3 minutes each leg. I do a 1 minutes wall sit and then squats. This is all stretched out through out the day but mostly around lunch time a little before and a little after I eat. OHHHH! I also quit sitting so much, I stand and type a lot!

There are plenty of "desk exercises" you can find online that can help you keep active while you do your job!

I hope this helps! I know I have seen remarkable changes in my body since I started this along with my after work work outs!