Sitting at a desk all day can feel like a big hurdle to losing weight, but it just takes making opportunities during your work day to get some exercise and cutting back on calories. Stress may feel physically draining, but it doesn't burn more calories than typing away all day at your computer. Increasing your physical activity will help release some of that stress and help you shed those extra pounds.
Look for Opportunities to Move
Incorporating physical activity into your morning before you hit your desk will burn calories, increase fitness and get you energized for the day. Wake up 30 minutes early for a quick walk around your neighborhood. If you can't walk or bike to work, choose the furthest parking space from your building. Forgo the elevator and take the stairs. Take a 30 minute walk at lunch time, or start utilizing the office gym. Adults aged 18 to 64 need two hours and 30 minutes of moderate intensity physical activity a week, such as brisk walking, just to maintain health and weight.
Take Stretch Breaks
If you need to stay at your desk or computer all day, the Occupational Safety and Health Administration recommends taking several small breaks. Every 30 minutes or so, stand up, stretch your arms, hands and legs. Not only can this prevent repetitive motion injuries, it will burn some calories and help you stay focused for the task at hand. Every hour or so, take a quick walk around your office floor. When seated, be conscious of your posture, and adjust often to keep your body aligned.
Eat Well
Start your day with a healthy breakfast, such as yogurt, fruit, and a high fiber cereal. Skipping it can make those doughnuts in the coffee room even more tempting, because you're more likely to crave fat and sugar. Bring healthy snacks like carrots, grapes, apples, tangerines, or low fat granola. Pack your own lunch with a turkey sandwich on whole grain bread with avocado instead of mayonnaise. When you go out for lunch choose foods that aren't fried, such as grilled chicken and steamed veggies or broth based soups. Enjoy salads with low fat dressing and skip the bread basket.
Enlist Your Colleagues
Your colleagues can be very supportive of your professional goals as well as your weight loss goals. Share the fact that you're watching your weight, and they'll be more conscious about bringing in sweets and treats. You may find your colleagues recommending their gym or fitness classes, including you in a lunch hour walk, and suggesting weight loss ideas and low-calorie meals that they enjoy. The USDA's My Pyramid website has daily calorie and nutrition guidelines as well as meal plans to help lose weight.
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