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It should come as no surprise that sitting at a desk job all day is classified as a sedentary lifestyle. If you’ve already transitioned back into the office after the last year of working at home, then it likely feels jarring to lose the ability to move freely about your house throughout the day, or squeeze a workout into your schedule between meetings.
However, just because you’re stuck behind your desk doesn’t mean you have to lean into the lack of movement, and there are some simple tricks you can integrate into your day in order to make weight loss even easier, regardless of spending most of the hours seated. As you work to adjust back into working life at the office, these are the four tips that health experts suggest following for effortless weight loss without depriving yourself.
Keep It Moving
You may be tempted to stay seated behind your desk all day to grind out your work, but keeping some movement will allow for your blood to continue to flow while also increasing calorie burn. “Set your alarm for every 60-75 minutes and get up and walk for 5-10 minutes. Our bodies are meant to move more than we do now. It will energize you and not have you grabbing for that cookie in the breakroom,” says CPT Pam Sherman. It can be easy to zone out the day, hardly moving from your seat, but a few minutes of movement each hour will add up over time.
Hydration Is Key
You should always be staying hydrated whether you’re in the office or not, but continuing to drink water throughout the day can make it much easier to lose weight while keeping snacking at bay while you work. “Aim to drink at least half of your body weight in ounces. This will not only help you feel better and boost energy, but it might help reduce some of those afternoon snack cravings as well,” explains Fitness Writer and Certified Personal Trainer, Hannah Daugherty. Plus, that walk to fill up your water can be included in your step count each hour for a little added activity.
Healthy Snacks
Staying hydrated will help to keep you from over snacking, but if you do find yourself getting hungry in between meals, turning towards healthy options will help to satiate your cravings and make sure you aren’t eating mindlessly while you work. “One important tip is to bring your own healthy snacks. Packing fresh fruit, vegetables and high protein snacks like hummus can help to prevent hunger cravings and the possibility of reaching for something more unhealthy,” suggests Rachel McBryan, RD. There’s nothing wrong with having a snack, just make sure it’s something that will work towards your goals rather than act as a detriment.
Standing Desk
A simple work around for avoiding sitting behind a desk all day is standing. “If you are new to standing while working, work it slowly into your routine so you aren’t sore or tired,” suggests Daugherty. “Standing while working at a desk burns more calories than if you were sitting, and it might motivate you to deliver a message to your co-worker personally, rather than sending an email - in turn, racking you up some more steps during the day as well.” Making small tweaks to your routine can add up over time to allow you to reach your fitness goals even despite your desk job, and if you’re dedicated to improving your wellbeing, these adjustments can make a major impact on your health.
