How to Lose Weight With A Desk Job

Tell me how often you scroll through social media and see a fantastic body of a fitness influencer and wish to get out of a fitness game together. We decided that from tomorrow we will go jogging and exercise for at least 20 minutes in the morning.

There is going to be no pizza, no cookies, no burgers, no fast food takeouts. You get up in the morning running not for your joke but late for your work.

The guilt of jogging me excuse ki pure breakfast, you even avoid chit-chatting with your colleagues at the tea station because you know there will be cookies and muffins there. Then your boss calls you for dictation following a 4-hour meeting with clients. By lunchtime, you are exhausted, ravenous and your motivation for fitness is out of the window when your colleague offers you to go out with them for Pizza. And you think “Never mind. I’ll start from tomorrow”, which never comes.

We understand how stressful and hectic work 9-5 can be. The demanding work hours can suck all your motivation and energy for fitness, leaving you feeling hopeless and insecure about yourself and your body.

How to Lose Weight While Working At a Desk Job?

That is why in this post, we want to approach fitness and body holistically by giving you practical tips which you can incorporate into your daily life.

1. Late-night scrolling

Most of us unnecessarily scroll through social media after hitting the pillow. Without understanding how detrimental it can be for a sleep pattern.

Try not to scroll through your phone after you turn the lights off your room because research says your phone’s blue light increases the risk of insomnia. It pushes back your sleep endorphins. This process puts you in an anxious and restless mindset which you absolutely should not be feeling just before sleep.

Instead, get a blue light filtration on your phone. Put your phone further away from your bed. After hitting the pillow, start meditating. Your brain will feel as calm as your body. This way, you can activate your sleep endorphins back on slowly but steadily. You can also add some relaxing light music.

2. Don’t hit the snooze

We love our grandparents, but we don’t follow in their footsteps when waking up early. It is not easy. Instead, it can feel like a task.

A sound of 7-9 hours of sleep can help with that issue. Calculate your sleep hours and set your alarm according to that. Try to get up when the first alarm is going on rather than hitting snooze because the truth is told, that extra few minutes doesn’t make us any less tired and masses with this schedule of the day, which makes the forenoon more anxiety-ridden than it needs to be.

3. Meal planning

It doesn’t feel like we are adults when we look at our amateur food habits. Even though a healthy lifestyle must eat healthily, meal planning can sound like restricting yourself, but you aren’t.

There are tons of healthy yet very satiating and satisfying recipes that you can prepare in big batches. Whole-grain chicken sandwich, rice with stir-fried vegetables, and chicken breast Buddha bowl chickpea pasta Chia seed pudding nuts legumes are just some of them. The best thing is one can easily convert them into vegetarian or vegan meals.

When it comes to dieting, there is no one size fits because everyone is different. Food is a very personal subject. But one thing we all can do is make our current diet a notch healthy while keeping it satisfied.

Do not go cold turkey when it comes to fat. Healthy fat is essential for the functioning of the body. Fats are not devils. Try to incorporate Omega 3 and Omega 6 fatty acids in your diet.

Take a piece of paper and write down your grocery list so the next time you go to the grocery store, you don’t pick up something unnecessary. Pick meals that can be prepared in Big batches and can be easily reheated. When you are mindful about your eating patterns, you can understand what your body is craving and what you are just carelessly putting in your mouth.

Don’t forget the human body is remarkably resilient, so have your fun foods in moderation.

4. Walk the talk

It has been observed that most of the population at least since half an hour of a day talking on the phone. Don’t sit around that time. Get up and start walking. You won’t even notice that you are burning calories moving your body.

Instead of waiting for your station, you can also get off two blocks away so that you can walk to your office. If you have a vehicle, you can park it 15 minutes away from your office and walk the distance.

You can also cycle your way to the office. It is considered to be great cardio, and it’s eco-friendly. Try to take the staircase instead of the elevator. After every hour, it takes 5 to 10 minutes. Get up from your share and walk around. Hydrate yourself, take some deep breaths, and get back to your work. It will neutralise your mood, improve your posture and decrease your stress level.

5. Appreciate your body

Your body is your vehicle in the journey of life. It protects you, nurtures you, takes you places, and allows you to live life. It’s a gift we all should be grateful for.

Do not compare your body with the photoshop airbrushed image in a magazine. Understand bodies are not meant to look like that. Zero figure is not the norm.

The curves are gorgeous. We all have cellular stretch marks and scars. They don’t make us any less attractive. Everyone has their physical difficulties, which you never know.


Take a slow and steady approach to your weight loss journey, do not opt for crash dieting for unrealistic, unsustainable diets. It will damage your gut and overall health in the long run.

Last but not least, decrease your alcohol consumption and cut off smoking. You will see an instant result in your metabolism. You can also consult with a board-certified dietitian.

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