Desk Job

I have a desk job, and like you I take the stairs (including a trip around the building once or twice per day, climbing all 6 flights).

Here's how I don't snack on the donuts and cookies that show up in the break room almost every day: I have a rule that I don't eat things that I don't bring in myself. Ever. No vending machines; no donuts.

Any item that I haven't packed isn't even food. There's no temptation to eat, because that decision has already been made.

Sitting all day hasn't stopped me for losing weight, so don't be disheartened. Although I have gradually managed to work more activity into my day, this has been VERY gradual. Basically, I started walking a bit, and built it from there.

The snacking habit I can sympathize with. This is exactly what I used to do as well. I confronted it head-on and spent 2 weeks which were quiet at work and absolutely focused on not eating anything outside 3 set meal times. It was incredibly tough, but it's a habit and can be broken with effort if that's what you choose to do. I work from home, and my office is right next to the kitchen, so the temptations were huge.

Having said that, lots of people manage their snacking by planning ahead, and I do include snacks now, but mainly as a way of making sure I get enough protein, fat or fiber rather than as something I do when bored.

I have had a desk job now for the last 6 years. However, 5 of those years I was also a student and would be walking around campus. Now I sit in a room as a tutor without a lot of movement. I get up from time to time and walk to refill my water, I take the stairs when I can and I just generally try and move. The problem is I feel that this constant sitting is hampering my weight loss progress. I constantly feel the need to snack when I get bored, and though I've gotten better about that it still doesn't stop me from going to the vending machine around mid afternoon for a sugary snack. I keep fresh fruits and veggies on hand and most days I have a lunch bag full of healthy snacks, but I want the junk food. Any advice on how to get moving more when I'm at work and what to do about the sugary snack problem.

Thanks

I have a desk job and find my activity tracker very useful. I have a fitbit and love it, but there are many others. I recently set it for negative calorie adjustments to help motivate to move more during the day.

I have a desk job, and like you I take the stairs (including a trip around the building once or twice per day, climbing all 6 flights).

Here's how I don't snack on the donuts and cookies that show up in the break room almost every day: I have a rule that I don't eat things that I don't bring in myself. Ever. No vending machines; no donuts.

Any item that I haven't packed isn't even food. There's no temptation to eat, because that decision has already been made.

I like this. I don't have a desk job. But I have used the "rule" idea for myself before and it worked. For me, I never ate anything at a food court in a mall or any concessions at a sporting event. My lifestyle took me to those places often and not eating at those venues made my weight loss happen way more quickly.

set an alarm on your computer or phone or what have you. I set mine for an hour and every hour I make a trip around the office, up and down the stairs, and around through the shop. It's not far but it's movement.

My co-workers and I all sit at desks and our cure was to ask for a stand-up desk. The ones that we got were from varidesk.com. I love it as I can collapse it and sit or raise it and stand up. Helps me to feel a lot better.

I march in place for 5 minutes every thirty minutes ... I also use my lunch break and watch something on the computer while I march in place. With my Fitbit keeping me accountable to at least 10,000 steps a day, this is the only thing that helps me reach that goal when I couple it with my hour workout each day.

I have one of those jobs where some days I'm at my desk all day and others I'm on the go from the start to the end of my day. I never know which it's going to be or where I'll end up so I pack my breakfast, lunch and 2 snacks in my lunchbag and keep some emergency supplies in both my car and desk. I probably sound like a food junkie to some people but if having a granola bar when on the road stops me from grabbing a big muffin at DD's than call me what you wish.

As for movement or lack of I dug out my old pedometer so I could be honest with myself, if I don't move then it shows me just how sedendary my life is and I hate the feeling that I'm lazy. If I'm at the office all day I now force myself outside for 2 walks a day, I'm entitled to breaks and previously I'd just work away all day fixing issues of others while allowing myself and my needs to drop to the bottom of the list. My goal is to always have 10,000 steps a day, there are days that's a struggle, there are others I get in close to 20,000 but at least now I know just what I'm doing. On the days I'm "on the road" all day I park further from the building I need to go to, make extra trips with equipment and sometimes use my lunch break when I spot a walking path just for fresh air and mental clarity.

I actually did an experiment last week. I wanted to see the difference my usual walks made and well here's what I found. I worked at an office with other employees (usually I'm locked up in my little closet all day) where there was a flight of stairs to use, chocolates left out to eat and suggestive eating. I did not schedule my walks, still ate my prepacked foods/snacks but I didn't walk, normally when I would have gone walking I found myself chatting with coworkers or nibbling chocolate. I didn't do any real damage as when I got home from work I looked at the pedometer and gave myself a reality check and moved those legs. The difference..........5,000 steps I actually walked 5,000 fewer steps those 2 days last week than I do when in my own office aka closet.

bump

I have one of those jobs where some days I'm at my desk all day and others I'm on the go from the start to the end of my day. I never know which it's going to be or where I'll end up so I pack my breakfast, lunch and 2 snacks in my lunchbag and keep some emergency supplies in both my car and desk. I probably sound like a food junkie to some people but if having a granola bar when on the road stops me from grabbing a big muffin at DD's than call me what you wish.

As for movement or lack of I dug out my old pedometer so I could be honest with myself, if I don't move then it shows me just how sedendary my life is and I hate the feeling that I'm lazy. If I'm at the office all day I now force myself outside for 2 walks a day, I'm entitled to breaks and previously I'd just work away all day fixing issues of others while allowing myself and my needs to drop to the bottom of the list. My goal is to always have 10,000 steps a day, there are days that's a struggle, there are others I get in close to 20,000 but at least now I know just what I'm doing. On the days I'm "on the road" all day I park further from the building I need to go to, make extra trips with equipment and sometimes use my lunch break when I spot a walking path just for fresh air and mental clarity.

I actually did an experiment last week. I wanted to see the difference my usual walks made and well here's what I found. I worked at an office with other employees (usually I'm locked up in my little closet all day) where there was a flight of stairs to use, chocolates left out to eat and suggestive eating. I did not schedule my walks, still ate my prepacked foods/snacks but I didn't walk, normally when I would have gone walking I found myself chatting with coworkers or nibbling chocolate. I didn't do any real damage as when I got home from work I looked at the pedometer and gave myself a reality check and moved those legs. The difference..........5,000 steps I actually walked 5,000 fewer steps those 2 days last week than I do when in my own office aka closet.

This!

I use my two walking breaks as my 15 minute breaks and still get my half hour at lunch. It amazes me how many people will not take their legally sanctioned breaks. It actually makes me more productive throughout my day!

+1
Yep