Working at a desk and losing weight

I go to the gym at lunch. I love it because it let's me escape and I know I don't have to go at night (things happen). If I eat lunch I'll just have something at my desk while working before or after the gym.

A friend of mine parks a mile away from his work to get in 2 miles a day walking. Rain or shine.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

If you can get up and see others instead of sending emails or phoning - can get better results as well as extra movement

I too sit at a desk most of the day, so I understand how you feel. I make sure to get up and walk around every 30 minutes and while I'm sitting I do a lot of stretches (under my desk where no one can see of course!) For lunches, I mostly bring leftovers. I tend to make extra servings of dinners that I love just so I can bring them to work. I've also started marinating chicken breasts and grilling them along with asparagus, potatoes, carrots, and cauliflower. Chicken caesar wraps and tuna lettuce wraps are my go to when I am running late or wasn't able to meal prep for the week. I also keep some snacks on hand to get through the day: strawberries, grapes, yogurt, carrots, apples and peanut butter, trail mix, and string cheese.

I have a desk job also and when I started I gained about 20 lbs. here are some tricks I picked up after a year that have worked for me...
-if you have a water cooler, get up and walk to it frequently this also causes you to...
-get up to walk to the bathroom more and,
-get all your water in for the day
-walking on your lunch break or your 15 like I do. I have a super flexible boss who lets me and my coworkers walk like 30 minutes in the morning.
-snack on carrots and healthy foods throughout the day so that you don't have a huge lunch or dinner and over eat
-EAT BREAKFAST!
-take the stairs if you work on another floor
-park farther away
-I suffer from fatigue and an autoimmune disorder, so I completely understand be so tired when you get home from work, even if it is a desk job. But personally I know it's worth it to squeeze in a half hr power walk before I eat and take a shower and go to bed!
-get up and stretch every hour
-if possible, invest in an under the desk elliptical. (Make sure to get the measurements right) I have one that I use off and on.
-ask your boss to approve you to have a ergonomic standing work station. I work in risk management and safety and our office LOVES these. They have ones that lower and raise easily. Message me if you'd like the brand and website(I don't remember it off the top of my head).

Hope these are helpful and good luck. I know the struggle!!

Right! I gained 40 lbs slowly at my desk job in 5 years! I walk to the post offce everyday (just under a mile rt) if I didn't have that I'm not sure how big I would be. Really having to take my snacking & activity level into my own hands. Owning my weaknesses & pushing myself to stop eating the junk. Making healthy snax for the office. Getting a fitbit really helped Me get started after Christmas. I've lost 12. 5 lbs not a lot but on my way. We can do this the desk doesn't get to win we do!

You admitted in the first post that you get lazy. Stop being lazy and go to the gym in the morning, and clean up the diet.

I have a desk job...I have lost 56lbs...yesterday was my rest day and I still got 12k steps in...without any exercise and I worked all day.

You don't have to be "chained" to your desk...bathroom breaks..water, lunch, breaks...I get my steps in easily.

But just eat less.

I have a desk job. I take my lunch break at the gym. I pack my lunches so I'm not tempted to grab take out. I drink my morning coffee and then water all day. It's really about deciding to make different choices. Good luck!

I have a desk job too. I'm able to get up once every hour and go walk for few minutes - get water, restroom, etc..on my lunch break I eat lunch fairly quickly and spend the next 45 minutes walking. I bring my walking shoes. I work in a large hospital, so I can walk the long corridors and do an entire walk indoors. I can get about 2-2.5 miles in during that time if I'm motivated enough. Somehow I manage to reach my 10,000 steps during my 8 hour workday. I also dedicate at least 60 minutes either before work or after work for a proper workout.

jesseviexo wrote: »

I just started a desk job a month ago after having a job where I was on my feet all day and moving around. I lost weight before but gained it all back in a year. My concern is continuing to gain weight now that I'm not active as much and sitting a big portion of the day. I have a gym membership but haven't went since I started this job. By time I get home it's time for dinner, shower, then soon after bed then the cycle repeats. Sometimes I work 11 to 12 hours a day or 6 days a week. I'm normally so exhausted when I get home that I become lazy. I don't eat as much at work like I used to when I worked in a grocery store. I drink water all day.

Any ideas for getting my exercise in? And also ideas for work lunches? Thanks!

There are some good suggestions above. My advice would be to pick one or two that sound do-able, and go from there. I had a pretty sedentary job when I started my weight loss journey. I decided to add "steps" incrementally and did stuff like walk to a far-away rest room instead of the one right next door, make trips down the hall by going down a flight of stairs and then back up at the end of the hall, etc. Then I started parking further away, or getting off the bus a stop or two early on days I used the bus. At the grocery I parked closest to the farthest cart-return instead of nearest the store. As the weather got decent, I started walking during a few lunch hours a week ... the incremental additions did not seem too onerous.

I have a desk job. I gained a ton of weight my first few weeks working here because all I did was sit on my butt AND go out to lunch every day with my co-workers. Yuck!
Now I work out as much as I can before work. Can't do the lunch time break thing because I want to shower. Also, my rule for myself is that I eat super healthy at work. Absolutely no cheating. I save that for my weekends when I have more time to work out!

Make sure you're in a caloric deficit if you're trying to lose weight. Working out isn't the only way to create a deficit (though it does help your metabolism to lift some weights). I would try not to snack too much at work, and make time to hit the gym. It might be exhausting in the beginning, but once you're in the routine it's much easier. Also, make sure your lunches aren't processed crap - you want good food with protein and good nutrients in it. It's all about figuring out what your priorities are! If you're not making weight loss/eating well/going to the gym a priority, it's easy to say "I don't have time". Get a gym buddy who will go with you (maybe a co-worker) and who will keep you accountable. I work 10 hour shifts in a call centre, and I always find time to cook my meals and go to the gym. It never used to be a priority for me and I was lazy, but you just need to be in the right mindset to achieve your goals! Good luck, you can do it!