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How to Lose Belly Fat While Sitting at a Desk

Aug 9, 2011 | By Antonius Ortega
How to Lose Belly Fat While Sitting at a Desk
Photo Credit Darrin Klimek/Digital Vision/Getty Images

If your belly is growing, your work performance may be shrinking. According to the Duke Global Health Institute, obesity increases your chances of "presenteeism" -- lost productivity on the job because of health issues. The problem can include working slower, repeating a job and feeling fatigued while working. Sitting down too long behind a desk can cause your metabolism to slow, increasing your chances of becoming overweight. Implementing a few healthy habits while sitting down can reduce your chances of gaining weight and help you to lose belly fat.

Step 1

Trade junk food for healthy snacks. One of the easiest ways to take in more calories throughout the day is to snack while you're sitting in front of your computer. According to the American College of Sports Medicine, stress tends to cause people to overeat and can promote weight gain. If you are struggling to meet deadlines, you might try to compensate by stuffing yourself full of junk foods. If you have to snack, go healthy with fruit or cottage cheese.

Step 2

Move around as much as possible. Just because you're sitting down doesn't mean your hands and fingers are the only part of your body allowed to move. Try getting a small medicine ball or heavy book and hold it between your feet. Keep your legs straight out and do 10 to 20 leg lifts every hour. This can help tighten up your lower abs and burn a few more calories during the day. Over one week, the calories you burn begin to add up.

Step 3

Drink a glass of cold water every hour. Water hydrates you and can help increase your metabolism. According to the National Strength and Conditioning Association, cold liquids slightly lower your body's core temperature. When this happens, your body burns more calories to help get the temperature back to normal.

Step 4

Ditch the chair and use a stability ball. Stability balls force you to contract more of your abdomen, and that leads to burning more calories while sitting. As a bonus, the extra strength your abs develop while sitting on a ball can reduce symptoms of lower back pain.

Tips and Warnings

  • Bring some small dumbbells and put them on your desk. When you get stressed out do some curls or shoulder presses. Avoid vending machine foods and try to bring a lunch bag full of fruits and vegetables. If you sweat easily, bring an extra pair of clothes to change into after you do your leg raises or dumbbell workout.

References

Article reviewed by Glenn Singer Last updated on: Aug 9, 2011

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