The dull 8 hours you spend in front of your computer degusting cookies and coffee aren’t the only reason losing weight with a desk job is so difficult.
Learn why you should quit beating yourself up for not being more productive if you want to lose weight with a desk job and how to lose weight while you’re sitting all day. I’m going to provide 5 easy weight reduction methods and healthy practices that may assist!
How to Lose Weight While Working at a Desk: 5 Weight Loss Tips and Healthy Habits to Help You Get Fit!
Becoming a super megastar and working in an office were two of my childhood ambitions.
They advise you to aim for the stars.
I had no idea what I would do at that office, but it seemed so appealing.
Consider this:
I, sitting at a computer, typing at the speed of light, dressed up, and cracking office jokes with my colleagues.
That’s the fantasy.
Later, I studied biochemistry, which should never have landed me in an office.
Even while I sat in that lab with all those chemicals and coffee in my hand, I fantasized about working in an office.
So, my fantasy has finally come true. And, if I may paraphrase the great Pussycat Dolls:
“Be cautious what you wish for; you could get it.”
There I was, sipping cappuccinos, cracking jokes, eating all the goodies I could get my hands on, and sitting as if my life depended on it.
I used to spend 10 hours a day playing “Who’s Going to Blink First?” on my computer and I was always the winner.
As with most large aspirations, reality left me disillusioned, bloated, and in agony.
And, to paraphrase some more song lyrics, “You may say I’m a dreamer, but I’m not the only one.” This was not the Pussycat Dolls. Guess who it is.
REALITY CHECK — HOW LONG WILL WE BE SITTING?
It turns out that this all-day sitting wasn’t simply my reality.
According to the World Health Organization, 60–85 percent of people globally maintain sedentary lives.
Forget about the 8 hours we’ve been cooped up at the office.
To be honest, we sit virtually all day, and it’s not simply because of our desk jobs.
What more is there to say?
And it’s not just Americans, my friends. It affects the whole globe, even emerging nations. Sleep 6–8 hours, sit on the way to work, at work, at lunch, on the way home, and then sit some more in front of the TV, computer, or at a bar gazing at your phone.
When you do the math, you get:
88 percent of the time sitting 319 days every year sitting roughly 10 out of the 12 months or 45 out of the 52 weeks in a year
THE RISKS OF LIVING A SEDENTARY LIFESTYLE
It’s difficult to lose weight while you work in an office! Even if you exercise, eat healthily, and track calories, you may still struggle to lose weight if you have a desk job! It makes losing abdominal fat extremely difficult. Learn how to decrease belly fat and weight, as well as how to burn more calories even if you’re sitting all day! Sedentism raises the risk of depression, anxiety, cardiovascular disease, and colon cancer. Sedentary lifestyles, according to WHO, “raise all causes of death, double the risk of cardiovascular disease, diabetes, and obesity, and increase the risks for:
colon cancer, hypertension, osteoporosis, lipid problems, depression, and anxiety.” More precisely:
Diabetes. Sedentism reduces insulin sensitivity, which is a primary factor in diabetes and is connected to chronic inflammation and obesity. Mental well-being. It’s no secret that doing some exercise may improve your mood, but it can also help you concentrate, sleep better, and lessen discomfort. Physical idleness might have the opposite effect. Symptoms of menopause In postmenopausal women, a sedentary lifestyle is connected with symptoms such as sleeplessness, sad mood, bladder issues, hypertension, belly fat, and joint, and muscle discomfort.
I’ll throw you a bonus: neck and shoulder aches.
HOW A DESKTOP JOB CAUSES YOU TO GAIN FAT, SPECIFICALLY BELLY FAT
A desk job puts you at significant risk of accumulating weight. This is particularly true for the dreaded abdominal fat. (Aww, poor belly fat)
When I was a student completing my thesis, I first saw the effect of a sedentary lifestyle on fat growth.
I’d spend hours in front of the internet, consuming everything I could find.
My tummy fat looked to have doubled in two weeks. I hadn’t gained any weight, but my body composition had shifted.
And it just gets worse.
Years later, when I began working at an advertising firm, I gained true belly fat.
Lattes were 20 cents, I could eat as many cookies as I wanted, and I was trained to call my colleague instead of walking 10 feet to his desk when I needed anything.
We were, indeed, in the same room. Belly fat increased. Despite the fact that I worked out a lot after work.
This is not unexpected. After all, your activity levels throughout the day decrease much too dramatically — it’s difficult to compensate for this by eating less and managing calories.
NEAT IS WHAT SEPARATES THE OVERWEIGHT FROM THE LEAN.
You see, there are three major ways we spend our calories during the day.
Resting Metabolic Rate (RMR) is the amount of energy expended just by existing. Thermogenic impact of food — this is the energy you use on digestion, absorption, and storage of the food you consume (which, according to popular belief, isn’t very much). Activity Thermogenesis is the amount of energy used as you exercise and go about your regular activities.
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According to a few studies, it is the NEAT that distinguishes the obese from the lean.
Overweight women, on average, sit 2.5 hours longer each day than slim women.
According to one research, obese women sit 2.5 hours longer and stand 2 hours less each day than thin women. According to the study, if obese women started exercising as much as slim women, they may burn up to 300kcal more each day.
Even when calorie expenditure is the same, light physical activities improve insulin resistance and blood sugar levels more than more vigorous physical activity.
Look.
It is not an hour of rigorous exercise at the gym before and after work.
Juicing for two weeks isn’t going to cut it either.
It’s the small things that count.
Taking the stairs, walking to work (or taking the train and walking), going shopping, playing an instrument, dancing, cleaning your house, doing some gardening, and drinking ENOUGH water throughout the day are all examples. At every chance, I move.
The little things do add up. And their impact seems to be greater than that of the BIG items.
You are not trapped where you are until you want to be. — inspiring quotes | positive quotations
WHY SHOULD YOU STOP BEING SO PRODUCTIVE?
We just push a button to do the laundry, a button to clean the dishes, a button to order food to dine at home in front of the TV, and we don’t even go out to purchase groceries anymore — we just click a button and have it delivered…
“Just sit down and be lovely, okay?” says our surroundings.
But it isn’t simply technology that has indoctrinated us into believing we must be “efficient and productive.”
On Google, there are 44 million results for ways to improve your efficiency and accomplish more in less time.
It’s almost like a kind of productivity shaming.
When I haven’t been as productive as someone on the internet told me I could be, I beat myself up. Despite the fact that I know it’s ridiculous.
HEALTH ADVICE IS ALSO ABOUT BEING SUPER-EFFICIENT AND GETTING THINGS DONE AS SOON AS POSSIBLE.
Sunday meal preparation instead of eating fresh every day, do HIIT to burn a million calories in 5 minutes instead of dancing for 30 minutes meditate for 5 minutes instead of walking in the park drive to a gym to do your workout instead of walking there drink lemon with cayenne pepper to lose 20 pounds in 2 weeks instead of adopting a healthy lifestyle We’ve even become so efficient that we reasoned, “You know what, eating a salad takes a long time.” Let’s simply combine it and drink it as fast as light.” (Although I do like smoothies…most of the time)
Don’t get me wrong: these things aren’t terrible in and of themselves, but they should be added to an already active and healthy lifestyle.
Others may call this efficient, but I only have one word for it: lazy. We avoid devoting time and focus on little details that might genuinely improve our lives. Please make us feel better. Healthy, joyful, and brimming with vitality. Instead, we spend our days staring at screens and wondering why we’re ill, overweight, and miserable. We need to make adjustments and stop being so efficient for the sake of LIVING. Not all of the time, at any rate.
WEIGHT LOSS WITH A DESK JOB:
5 DAILY HABITS TO STAY HEALTHY AND FIT
How to Lose Weight While Working at a Desk: 5 Weight Loss Tips and Healthy Habits to Help You Get Fit!
1. TAKE ACTION. TO BE EXACT, 10.000 STEPS.
Yes, ten thousand is never a small number, but when it comes to steps per day, it’s doable and suggested.
Sedentism is defined as doing less than 5,000 steps per day.
I don’t count steps, but after reading the studies and being more conscious of how often I sit, I make every effort to move.
If I forget anything downstairs, I go the stairs rather than waiting until I have to go somewhere; if I forget to pick up something from the shop, I go to the store.
Basically, I’m learning not to put off tiny tasks that need immediate attention and require physical exercise.
I feel so much better, and I’m really more productive (for real) now that I’ve set a deadline to complete whatever I’m working on, and can think better after some exercise.
2. STOP LOOKING AND START WALKING.
We’re frequently so engrossed in our work that we forget to get up for HOURS.
Setting an alarm on my calendar to get up and walk or just stand helps me.
Breaking up extended periods of sitting with brief walks has been demonstrated in studies to lower insulin resistance and even weariness.
You’re probably wondering:
Where am I going to stroll, and aren’t my coworkers going to look at me as if I’m not doing anything?
Here are some other options:
Instead of calling her/him, talk to a colleague about what you need. Use the restroom more often (brilliant, I know!)
Take anything from the kitchen, such as water.
When making phone calls, stand rather than sit.
Volunteer to go to the copier.
Stand up and extend your legs.
3. GET SOME WATER.
Not only will drinking enough water help you think more clearly, burn more calories, and give you more energy, but it will also naturally break up extended periods of sitting.
You see, no matter how concentrated you are, you’ll need to get up and use the restroom sooner or later.
And it will keep you from having desires when you are physically bored (such as when you are sitting at a desk).
4. BE CONSCIOUS OF HOW YOU SPEND THE REST OF YOUR TIME.
The workplace is not the place to be, but neither is sitting in front of the TV or computer after work.
You wouldn’t believe how many times I’ve come home from work and then sat down for a round of good old TV.
According to one article, I read by Dr. James Levine:
Okay, so what I took up from that is that we can burn an additional 1000 kcal per day if we don’t simply sit in a semi-recumbent posture in front of the TV, but instead have a life.
Even if that life consists of painting the ceiling and repairing the fence in your backyard.
Yes, I did look up semi-recumbent posture. 45-degree turn
5. 530 MINUTES OF MODERATE EXERCISE PER WEEK.
Last but not least, do some exercise.
Although one hour of exercise per day cannot compensate for all that sitting (studying), exercise, in addition to modest physical activity, is quite necessary for health.
When you exercise for 30 minutes five times a week, you lower your risk of diabetes, heart disease, and even cancer. Moderate exercise has also been related to an improvement in longevity and immunity.
AND THEN THERE WAS SOMETHING…
Now, I’m not sure if there has been any study done on this, but I got a stability ball to sit on and it helps me keep focused and move even when I’m sitting, so it could be something you want to check into.