How to Lose Weight in The Office

Sitting in front of a computer in a stuffy office can wreak absolute havoc on the health of your body – but we all have to earn money somehow, right?

Did you know that if you work a desk job, recent research reveals that you are more likely to be overweight, have metabolic syndrome and even have higher risks for cardiovascular disease.

I’m guessing that this is NOT good news for at least 99% of you that have landed on this article, right?

But it’s not all doom and gloom – if you make a conscious effort to implement a few subtle changes in your office lifestyle you could actually lose a bit of weight (that’s right – I said LOSE a bit of weight!).

Let’s take a closer look at how to lose weight in the office…

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1) What Are You Drinking?

Hands up how many of you opt to drink water throughout the working office day?


That’s what I thought – why drink water when you are pissed off sitting in front of a glaring PC screen?

Coke, Fanta, mochas, lattes, Red Bull…the list goes on and on!

If you are drinking anything other than water when you are sitting down you are in trouble!

What Are You Drinking?

Having these drinks next to your keyboard all day will not only increase your calorie intake, but will contribute to poor teeth and gum health.

Also, the sugar content of these drinks will really mess with your overall work performance. Did you know that high sugar intake can easily cause your energy levels to peak and then fall?

These types of energy ‘jumps and falls’ can seriously effect your work productivity overall (don’t tell your boss!)

2) We All Stand For Something…

Okay, okay, I know a lot of the day is spent sitting in front of a computer with an office job…but there are chances to stand and work every now and again.

When you stand you are burning more calories up, increasing blood flow and your overall energy levels, giving yourself a corrective posture AND speeding up metabolism.

3) Homemade Snacks Vs. Vending Options

Vending machines are not your friend when it comes to matters of health – they never will be really!

Whatever you find inside these vending machines is bound to be pumped up with extra levels of sugar and sodium – these snacks need to be tasty after all!

These sorts of snacks WILL actually take away the feelings of hunger…but NOT FOR LONG!

Homemade Snacks Vs. Vending Options

You are looking for snacks that will provide energy or nutrition with a balance of nutrients like protein, complex carbohydrates and good fats…

With this in mind – make your own snacks at home and take them to work in an airtight container (this actually saves a lot of money as well!).

4) A Lunchtime Walk Maybe?

As we all (should) know by now – aerobic exercise is pretty awesome when it comes to taking on your body’s fatty deposits. It’s also good for keeping weight off in the first place!

Ideally you should aim for 30 to 60 minutes of moderate-intensity exercise a day – a brisk walk at lunchtime can get you a lot closer to this target.

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5) Are You Stressed?

I work full time in front of a computer but I’m self employed – I don’t often feel the pressures of stress within the office environment (because I’m in charge!).

It doesn’t really matter if you absolutely LOVE your job – some days you are going to feel completely stressed out!

Are You Stressed?

Reducing stress can help you lose weight, according to research from the University of Kentucky.

When you are stressed you tend to get the impulse to overeat – it’s a way of reacting to emotional upheaval (emotional eating habits).

6) Do You Commute?

So the car is usually the easiest way to get to and from work – especially if you have trouble hearing the alarm clock every morning!

By simply ditching the car and walking, riding or even taking public transport, you are doubling your chances of reaching your weight loss goals.

If you have to drive due to location then simply find an area away from work where you can park for the day. Give yourself a little distance to cover to and from work.

Remember – even the people that opt to take public transport will see some sort of results. You will always have to walk to the closest bus or tube/subway stop.

Exercises to do at Your Work Desk

We thought we would include a bonus section to the article covering a couple of exercises to do at your work desk. Spend 30 seconds on each of the following moves, and try to fit in the workout several times a day…

The Chair Dip Exercise

The Desk Pushup

We hope you have enjoyed our article on how to lose weight in the office. If you have any questions on the subject please feel free to leave them in the comment section below.

9 thoughts on “How to Lose Weight in The Office

  1. I am one of those that sit in front of a computer all day, but since I work in customer service on the phone as well, I can’t get up and walk around. In fact I barely have time to get a drink of water, yes I am one of the rare ones who actually drink water and not soda, thank god, because if I drank that stuff I would be even bigger! LOL
    The only thing I have been able to do while sitting is move my legs back and forth and sometimes when I’m not typing I can move my arm around a bit, but neither of those work on the bottom side. Do you have any suggestions for that?

    1. Hi Gretchen,

      Well it’s great to hear that you are water drinker – very important when you’re sitting down all day long! As far as losing weight on the ‘bottom side’ I’m thinking you’re maybe on about the butt side of things? (correct me if I’m wrong!).

      No matter where the unwanted weight is on your body, to lose it, you must create a negative calorie balance – this is very important when you are targeting the ‘bottom area’…or any area near there!

      Remember – you can count calories when you’re sitting at a desk…even though most of us choose not to! 🙂

  2. There’s nothing worse than sitting for hours on end at a desk. I agree with everything you say in this article! I don’t tend to have sugary snacks or drinks at work as there not only unhealthy and full of unwanted calories but give you sugar rush headaches. 

    I am going to take your advise and think about the calories during the working day and use my whole lunch hour to walk. And I will no longer jump on a bus….well not every single day anyway 😉

  3. I loved this article. It is all so true and resonates with many of us I am sure. I have to admit I am guilty of sitting in front of the computer most of the day. I am not guilty of the drink option as water is usually my choice and the occasional cup of tea.

    It takes a great deal of discipline to train ourselves to get up from the chair and incorporate some exercises into our work time. It was  a great idea to include some for us to try.  I was also very interested in the point about stress and I loved the little graphic to illustrate. Do you have some good tips on how to minimise stress?  I read a book once written by a doctor and he claimed that 90% of all illness was attributable to stress  

    I felt this was a post everyone in WA should read because many of us are spending far too long at the PC. Thank you for the wake-up call.

    1. Hi Judy, 

      As far as tips go for reducing stress, I always recommend cardio (in my case running) as it’s a brilliant natural way of releasing anxiety and stressful feelings. 

  4. Office exercises are fun to do and it will also help you get a break from too much stress. Not a lot of people have the time to go to a gym. This can definitely help as an option to loose weight. I’ve read a lot of articles and watched a lot of videos, however some set unrealistic goals about loosing weight but so far, this article is the only one that helped me a lot in order to do so.

  5. Desk bound office/computer workers, are in danger of metabolic,or cardiovascular syndrome, which can lead to heart attacks,or strokes,due to the sedentary nature of their work.

    However, if you change some of your habits, and start to lose weight, you can change that.

    Do you drink anything other than water?Tea,coffee,cool drinks,all contain lots of sugar.

    Sugar is a weight producer,and can cause fluctuations in your energy levels,and affect your work productivity, which is not good news for your employer.

    Home made snacks are better for you, than foods from vending machines, which again will contain sugar and salt, to make them taste nice.

    Why do people buy this commercial food and drink that is an expense and is not good for you.?

    The next component of weight loss is Exercise.

     Do you commute to work by car? Try parking away from the office parking area, and Walking the rest of the way.As a young man,

     I used to walk to work( about 4 kilometres) once a week, then after work walk to the bus stop to go home.

     Doing exercises in the office. 1/ Using your chair,hold the armrests, and lift your feet off the floor, a few inches,

    2/ Or sit on the floor,with your arms behind you, on the seat of the chair, and lift your body off the floor,a few inches.

    3/ Using the edge of your desk, stand about 3 feet away, place your hands about shoulder width apart, lean forward and do push ups.

    Depending on your strength, keep on doing multiple repetitions.of each exercise, until satisfied.

    These are very good tips on maintaining your health and keeping fit at the office,and saving money.

    1. Wow cheers for the in-depth response to the article Robert – you’ve really gone to town there! 

      We love comments like this as they really help the articles evolve naturally. Thanks for taking the time to leave it. 

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