People in desk jobs

I wake up early and get my workout done in the morning. I go to school and work a desk-job part time, so I'm sitting 10+ hours a day. If I manage to finish dinner before the sun sets, I'll go for a 30 min walk, too. But, my weekends are also much more active.

I skip breakfast, eat a small lunch, and aim for a small dinner. (I have a calorie budget of 1250/day so I generally aim for about 1100 calories consumed) When the weather cooperates with me, I'll take a 45 minute walk at lunch which only assists in giving me a deficit.

Desk job here too. Luckily I have a standing desk so I'm not sitting the whole time. I get up at 4am and get 60-90 minutes in prior to getting to work at 7am. When I work at 9, I get up at 5:30 or 6. I just feel so much better when I start my day getting my exercise in first thing. Sets the tone for the rest of the day. I make time for it, because it's important to me. Where ever your heart is, there your treasure will be. In other words. If you're truly dedicated to getting fit and being healthy, you'll find s way. Good luck!

You all inspire me! I sit at a computer all day, but I do two things. I set my calories at 1200/day (give or take 50) with no nibbling. I use a Garmin watch which tells me to move if I sit too long. Surprising how much that helps. I'll get up and walk around, go downstairs to get water...short breaks. I run in place when I play fetch with my dog. I'll stand at the computer if I'm just reading and walk in place. I stopped complaining around the house if I have to go get something. Instead, I volunteer to do things that add steps. Little things add up. I'm older and am adding steps weekly, gradually, because I've sat on my *kitten* for too many years! Just having the goal helps, and I don't beat myself up if I don't make it. That shuts me down. It doesn't sound like a big deal to a lot of you, but I've gone from 800 steps a day to an average of 4,000 in eight weeks. My hip doesn't hurt as bad and my legs don't feel like they are falling off. Thanks be to God!

It's all about eating less on the days you don't move much. Or making getting in a workout everyday a priorty outside of work hours so you can eat more.

I've always had a desk job and managed to lose 50lbs in 2011 and kept it off within 10lbs. Having a desk job is only one of those excuses people use to not meet their goals.

Smallerwaistwanted wrote: »

Having just bought a Fitbit, I can't believe how many more cals I burn on non working days without exercise, than working days when I do exercise! How do you manage to get into a calorie deficit on a day when 8 hours are spent at your computer, you can't get to the gym as you have a young child, and you're exhausted?

You eat less. A calorie deficit is derived from eating fewer calories than you expend in a given day. Note that you burn calories 24/7...most of your calorie requirements are from you merely existing.

If you're using this app, your calorie target is your deficit based on your stats and overall average activity level without exercise.

Eat every 3 hours small meals ( snacks really) and adjust your calorie intake to account for the lack of activity. On Training days bump the calorie count to something appropriate. Hydrate Hydrate Hydrate!

I always plan my meals around the calories I burn on an "inactive" day, then if I am hungrier in the evening on days I exercise I have a snack to eat back a few of my exercise calories. I am short and don't really have a ton of weight to lose, so I don't burn that many more calories on days I "exercise" vs an "inactive" day, 200-300 at most.

If you can't exercise you are eating less compared to days when you can - precisely how this tools works.

Plus build as much activity into your day as possible.
Cycle or walk to the station.
Walk up stairs whenever possible.
Go and talk to people instead of emailing or phoning.
Get off public transport a stop early, or park your car further away.
Play outside with your children.

Tired from sitting down all day isn't physical tiredness, activity actually helps you feel energised.

You also have a lunch break - I eat at my desk and use my break for exercise or just walking.

I get up at 4:30, hit the gym, and then try to get in at least 250 steps each hour at work. I also park further away from the building. I usually go to the break room or restroom that is further away, so that helps. I eat at my desk, and then walk/run on my lunch break.