You might think that sitting down is counterproductive to exercise and losing weight, but there are numerous things you can do while sitting down that can help you lose weight. These are particularly helpful for people who are constricted to wheelchairs, have mobility issues or struggle to find free time in a busy day. Your diet and snacking habits, for example, are things that you can change without getting up from the dinner table. And there are exercises you can do, whether you're at your work desk or on the couch watching television, to help you burn calories.
Step 1
Cut out unhealthy snacks between meals. Instead, opt for healthy foods that can give your metabolism a boost while you're staying sedentary.
Step 2
Build a balanced, reduced-calorie diet to promote weight loss. Reduce your intake of fats, oils and sweets while increasing your intake of fruits and vegetables with high water content (carrots, lettuce, tomatoes, etc.). Drink plenty of water. You should also consider drinking at least 24 oz. of fat-free milk each day, which helps you lose weight while supplying protein and calcium to your body. Eat lean meats like chicken, turkey and fish. Make sure at least half the grains you consume each day are whole grains (not "multi-grains").
Step 3
Use a television or video program to guide you through workouts when sitting down. Videos such "Sit Tight" by Richard Simmons and television shows like "Sit and Be Fit" are both popular and effective at providing viewers a full-body workout from their seats.
Step 4
Burn calories simply by sitting with good posture. Keep your back straight, knees bent and slightly higher than your hips, and feet flat on the floor or on a step stool.
Step 5
Frequently contract the muscles in your core and buttocks, hold for a few seconds, then release.
Step 6
Counteract lazy slumping at the computer by opening your arms wide, rotating your wrists with your thumbs moving upward and backward and then pulling your shoulders back. Do this several times an hour.
Step 7
Tap your feet while working or watching television, or perform calf raises.
Step 8
Use an elastic or exercise band to work out your arms while watching television.
Step 9
Stand up every 30 minutes to stretch your muscles if you are able. You could also use this time to fit in some quick jumping jacks or other brief activity, which will also help keep you from feeling sluggish.
