Desk Job and Losing Weight?

mmm_drop · October 2014

I have a desk job as well, sitting 8 hours a day. Eating at a caloric deficit is what is most important, but because of my inactive job I try to stay active on my breaks and outside of work.

I use the majority of my breaks to get some walking in. Most days I have almost 5 miles in before I leave for home (sometimes more, sometimes less). I then workout in the evening (it used to be morning, but I've found getting out of bed to be too hard lately) for about 30-45 minutes.

dbanks80 · October 2014

brdnw wrote: »

i'm a software engineer, so i'm infront of a computer all day, and when i'm done, i go directly to the gym, i workout every single day of the week. It's either you want to workout or you want to choose to not change. it's pretty simple. walking around your office won't do anything for you, you have to put in effort.

I have to agree with this. I work at my computer all day in IT. I go to the gym every morning. You have to want to do it either way. It's not like you're going to burn a crap load of calories walking back and forth to your desk.

shadowofender · October 2014

kemacc213 wrote: »

I work at a desk 90% of my 8 hour shifts, 5 days a week. Occasionally I will get out and about around the building that I work in, but most of my responsibilities are on the computer or filling out paperwork at the desk. I know I have to want to change, be the change, motivate myself and actually do what needs to be done to lose weight. I know I have to eat less calories, eat foods that are more nutritious and make conscious healthy choices.

What I am looking for are tips and supportive advice so that I can continue on my journey.

Does anyone have any methods for getting more activity/calorie burning in while at work?

On the weekends I am much more active hiking, doing yard/house work, and just moving around more in general.

Any help is greatly appreciated

What are your break situations? I have a job 8-5 with two 15 minute and one 60 minute breaks. We have a loose dress code so no one cares if I do a full workout on lunch breaks, which I do sometimes. If I don't want to change, or can't, I still get up and go walk on all my breaks. Or that's the intent, anyway.

cwolfman13 · October 2014

You "burn" calories 24/7...even when you're sitting down. I have a desk job too...I just make sure I get regular exercise 5-6 days per week and I look for other ways to improve my NEAT like parking further away from the office building, taking the stairs, using the facilities and break room on the first floor even though I'm on the 3rd, etc. I also make it a point to be off my *kitten* when I get home...I make sure I'm up and cleaning or cooking or working in the yard or playing with the kids, etc. I don't usually sit down for about 2-3 hours after I get home.

marinabreeze · October 2014

I have a desk job also. I've started to incorporate workouts before work because generally speaking, when I get off work I am not motivated to go anywhere else but home. My DH and I also do an exercise DVD routine together (DDP Yoga) before we go to bed, so working out doesn't necessarily mean going to the gym.

If you're wanting to stick to exercise, it just has to become a part of your routine like going to work. The other thing is that there is a cliche that weight loss wars are won and lost in the kitchen, and it's true. You don't have to even exercise to lose weight - it does help, but the majority of weight loss comes from what you put in your body.

rrgumby · October 2014

deksgrl wrote: »

You can lose weight just by eating less. Or, by moving more. Or by both eating less and moving more.

If your job requires you to sit at a desk, can you schedule 5 minutes out of every hour to get up and move, run up and down the stairs or take a walk? Do you get a lunch break so you could take a 20 minute walk? Park farther away from the building?

In the evening, do you watch television? You can march or jog in place for 20-30 minutes. Or every commercial break do jumping jacks. There are a lot of things you CAN do, you just have to decide to do it.

^^THIS^^

I have a desk job (7.5h/day x5days a week):
-wake up 4:40am and workout before work (too tired to do it after)
-use the stairs every day (work on 5th floor); also to increase the amount of times I use the stairs instead of filling my water bottle in kitchenette on my floor I walk down to the main floor cafeteria. I strive to do them at least 4 time a day.
-walk everyday at lunch (approx 3km in 30 min); I do laps around the parking lot (even in the winter)

It's totally doable

good luck!

Beckilovespizza wrote: »

soxobsessed wrote: »

I drink a lot of water so I have to go to the bathroom a lot lol

Was going to suggest this! 2 birds with 1 stone!!

^^THIS^^

so true with all the water I drink LOL

kgeyser · October 2014

If you can afford it, they make under-the-desk exercise bikes. A few minutes here and there would really add up over the course of a day.

Alatariel75 · October 2014

I'm a desk worker too, so I walk at lunch, walk to and from the train station, take the long way walking to the kitchen, take the internal stairs... I'm also just aware that, unlike when I was working in hospitality, I am quite sedentiary at work so I just have to make up for it outside those hours.

808Trish808 · October 2014

brdnw wrote: »

i'm a software engineer, so i'm infront of a computer all day, and when i'm done, i go directly to the gym, i workout every single day of the week. It's either you want to workout or you want to choose to not change. it's pretty simple. walking around your office won't do anything for you, you have to put in effort.

I totally agree. I work at a desk 8 hours a day get up for lunch/restroom break/files, etc. Unless u plan on running around your office, you need to want to make that change.

Mavenly · October 2014

I'm a desk-jockey too. I work-out on my lunch break. I have a stupid commute, so working out before/after work are just too much to think about. I'd be either up at 5am, or not starting dinner until 10pm. I'm lucky enough to not be a clock-puncher, so nobody cares if I take 90min lunches as long as I meet my deadlines.

Depending on your budget/office - think about little ways to make yourself constantly micro-active too. Standing desks are around $300 now, just liftable platforms that sit on your existing desk. Under-desk mini-bikes are as cheap as $30, more if you want cool functions. There are entire exercise routines than you can do in 30min using only office furniture too. Try tricep dips on an office chair - it's a workout!

UmmSqueaky · October 2014

I work a desk job and am 70 lbs down in 10 months. Be strict and accurate with your logging and fit in as much physical activity as you can throughout the day. Walk before work. Walk over your lunch hour. Get exercise DVDs from the library and see what kind programs you like. See if you can bike to work.

mysmileighs · October 2014

I also work at a desk job and 2 months ago when I started back here, I decided to get my eating under control first - start logging consistently and completely, and start developing a healthy relationship with food, then moving back to getting active again. I didn't really exercise, but I stayed within my calorie goal and got a handle on that.

Just this week, I started back at the gym and I feel a lot more stable. I think changing one thing at a time helped me.

As far as the workout at home: if you like exercise DVDs, there are a TON. I like pilates and basically anything using my body as resistance.

You can do this!

:flowerforyou:

sofaking6 · October 2014

I also exercise at home before work, doing DVDs. Sounds like you have some nice space to go for a walk or run as well.

tracie_minus100 · October 2014

I have a desk job too. I work out at lunch.

whatatime2befit · October 2014

Like the others, I have a desk job as well. I either go for a walk over lunch or go to the gym that's nearby. Then in the nights, after I get my 3 kids to bed, I go to the gym again for another hour. You need to make the choice to fit activity into your day, regardless of how sedentary you are at work. Fitting it in isn't easy, but so worth it.

beckytcy · October 2014

soxobsessed wrote: »

I drink a lot of water so I have to go to the bathroom a lot lol

Same here! Make excuses to get out of your cubicle and walk around.

BlueBombers · October 2014

I sit on my azz at work 8-1/2 hours plus 1 1/2 hours total in driving everyday. I walk during my coffee breaks and lunch as much as I can. At night when the kids are in bed I weight lift 4 times per week. I've lost 60 lbs total in just under a year. It can be done, you just have to make the time.

spicy618 · October 2014

I make sure to take my workout clothes with me to work, put them on before I leave the building and head straight to the gym. That is only way I am consistent. I still convince myself sometimes that I will workout when I get home, but it rarely happens after I get home.

DonnaJones7 · October 2014

Start with little bits - little bits of movement wherever/whenever you can. But setting aside time in the day to actually sweat is important too, I think. I know a couple of people who have little pedal exercisers under their desk. Planning your meals is the most important, I think. It's too easy to get de-railed looking for other choices. Bring healthy food and plenty of it, don't starve yourself. Small changes you can live with forever should be your goal. I just started and a workout for me is the WiiFit at home. It's convenient and I like playing the stupid games and setting records and beating records. I'm so out of shape, I don't need a gym. Walking or doing with Wii is plenty. Eating smart is the hard part, and honestly, my friends on fitness pal are VERY motivating. I like to check in every day and when I see others are doing it right every day, I figure I better just keep going.
- Good Luck! You CAN do it!

Liftng4Lis · October 2014

caloric deficit = weight loss. Additionally, a lot of office workers, walk or run stairs at lunch.

starznholes · October 2014

I work 50+ hours at a desk all week. I make it a point to work out every day for at least an hour. Eating at a deficit and getting my exercise on is what's working for me.

mitch16 · October 2014

As mentioned previously, lots of water = lots of bathroom breaks. Find a bathroom sufficiently far from your desk so that you can get some steps in on the way. Bonus if it's up or down a flight (or more) of stairs!

I also was very careful about packing a known number of calories in my lunch bag every day, just to avoid excess snacking. Try not to keep snacks in your desk 'just in case' because boredom or stress might drive you to binge on them.

Good luck! I went from a lab-based role where I was always on the run to a desk job and definitely gained some quick weight due to inactivity, but all of my weight loss has been while still doing my desk job, so it definitely can be done!

cstevenson86 · October 2014

I too have a desk job - with no break! I eat lunch at my desk. I'm at my desk 95% of the day as well. I do Zumba after work! I think the key is finding exercise you enjoy, then it won't be as much of a chore when you have to go do it. I do Zumba for an hour a day, 6 days a week. I'm with the one lady who said to pack a gym bag, then you don't have to worry about the couch calling your name!

kcjchang · October 2014

throoper · October 2014

I also drink a lot of water and out of a fairly small bottle, so I have to get up to refill it often and also get up to pee often. I also bring in my road bike or my running clothes to work a couple days a week and get out over my lunch break. Besides that: park far away, take the stairs, go talk to coworkers instead of sending emails...

throoper · October 2014

And I drink a cup of coffee in the last hour of work and go directly to the gym / trails after work, before I can get home and get settled in.

pethelpersfindahome · October 2014

I'm in the same boat. I have decided that I do my strength training ( 30 day ab challenge) before work and I walk at lunch time. and I bicycle at least twice a week. It seems to help me. Everyone is different but we all want the same. You can add me it you would like to be friends.

jane837 · October 2014

kemacc213 wrote: »

I live in a very rural area so I need to find things that I can do at home. The closest gym to my house is a 40 minute drive from work and I live in the middle of where I work and where I would be able to go to the gym so it would be a lot of circular driving around large blocks of country-ness. I am interested in having more at home options though!

I came from a super rural area, so I totally get your situation (I'm totally spoiled now with everything close by). When I didn't have access to a gym, I used to do exercise DVDs at home for cardio, and lately I've been using an app that I really like called Bodyweight Training: You Are Your Own Gym for strength training -- it doesn't require equipment, and it pops up reminders on your phone when it's time to do the workout. Good luck!

MKEgal · October 2014

"Most weight loss occurs because of decreased caloric intake.
However, evidence shows the only way to maintain weight loss is to be engaged in regular physical activity."
http://www.cdc.gov/healthyweight/physical_activity/index.html

MelodyandBarbells · October 2014

I lost a fairly terrific private message from someone explaining how she eats up to 2400 calories per day in maintenance even though she's quite tiny mainly by moving. I think she had a fitbit so one thing that's easy to do is just walk walk walk everywhere. I know for me some meetings can be far enough that I rather just call in, but as I've become stronger and more interested in physical activity in general, I'd walk. I used to be the one waiting for others to visit the shop floor and other errands so we could combine things we need to look at or get done. Now, well, I still do that, but I also get moving and try to be the one asking folks if they need anything

Anyway the lady would stop for a few minutes every hour - take a quick walk, do push ups, jumping jacks etc just anything to move. One thing I'm curious though, for those who walk a lot especially during lunch, I tried this once and wound up sweaty and stinky. How do you avoid this?

My true source of activity is the gym. Personally I'm there for hours every week. I go after work. My drive is longish but my gym bag is already packed in the car and I do drink diet dew to keep me awake and alert during the drive and also to help me get through my workout. I also get McDonald's coffee on the way home again for the drive, but nowadays more as an awesomely tasty post workout ritual (40 calories of creamer lol)

Weekends can also be used to get in a longer workout if your week days tend to be more limited for exercise

Desk Job and Losing Weight?

Replies

Categories