Whenever weight loss is a goal, it takes time, discipline and dedication. Anyone can develop the discipline, but not everyone has the time. If you are confined to an office desk for long hours every day of the work week, your inactive lifestyle can cause weight gain. The way to lose weight in this situation is the same as with any other situation--you need to change your diet and start exercising. Since you are at your desk for long hours, get creative.
Step 1
Eat breakfast before you leave in the morning. Prolonged fasting--which occurs when you skip breakfast--can increase your body's insulin response, which in turn increases fat storage and weight gain, according to MayoClinic.com. Prepare something quick and easy like two hard boiled eggs with whole wheat toast or a bowl of yogurt mixed with granola and fruit.
Step 2
Bring healthy snacks to work. Avoid the vending machines because they have multiple items that are high in sugar, fat and sodium. Pack dried fruit, nuts, seeds, energy bars, and if you have a refrigerator available, bring in low-fat cheese sticks, fresh fruit, raw vegetables, cottage cheese and lean turkey slices. Eat snacks in between your meals to keep your metabolism elevated and your hunger under control.
Step 3
Drink water throughout the day instead of liquid calories. Avoid the high-calorie mocha lattes and dessert coffee beverages on your way to work in the morning. Although they may taste good, they still have a lot of calories. Give up all forms of liquid calories, such as soda, sweetened teas and processed fruit drinks. Consume water instead as it can also keep your body hydrated. The Institute of Medicine recommends that women get approximately 2.7 liters a day and men get approximately 3.7 liters. This comes out to about 90 oz. and 120 oz. By drinking all of this water, you will also have to walk to the bathroom often, which will increase your caloric expenditure.
Step 4
Build muscle at your desk. Building muscle will increase your resting metabolic rate, which means you will burn calories efficiently while sitting still. Perform body weight exercises like push-ups, dips, squats and lunges and bring in rubber resistance bands to do exercises like shoulder presses, back rows and biceps curls. Sit on an exercise ball throughout the day as well. This will cause you to contract muscles to remain balanced and it will also help your posture.
Step 5
Step out the door and go for power walks during lunch. Find a buddy to walk with or start a whole group of walkers. Do business meetings while walking instead of sitting, if possible.
Step 6
Set your alarm clock earlier than normal to start your day with exercise. The American College of Sports Medicine recommends 30 minutes of physical activity five days a week for health benefits and 60 to 90 minutes for weight loss. If you have a long hour desk job, you do not need to do all of this exercise in one sitting. Exercise for 10 minutes in the morning, exercise for 10 minutes at lunch, exercise for 10 minutes when you get home in the evening and do whatever you can at your desk during the day. It all counts.
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