how to lose weight when you have a desk job

how to lose weight when you have a desk job

How to Lose Weight When You Have a Desk Job

With a desk job, staying healthy and fit can be difficult. We tend to be sitting down most of the day, surrounded by sugary snacks and cakes, so it’s understandable that the pounds can pile on! But, fear not, with a few simple changes to your day, you can start losing weight without having to quit your job. These are some of the top tips for staying active and healthy when you have a desk job.

1. Plan Ahead and Bring in Healthy Snacks

It’s important that you plan ahead and make sure you bring healthy snacks to work. That way, if you get hungry, you won’t be tempted to reach out for the easier and unhealthy option.

  • Make yourself a portioned snack: This will stop you from overindulging.
  • Eat regularly: Eating regular and healthy meals will give you enough energy throughout the day.
  • Limit unhealthy snacks: set yourself a limit of how often you can give in to snack cravings.

2. Get Up and Move

It can be difficult to remain active when you work at a desk all day, but with a few minor changes, you can keep your body moving.

  • Take the stairs: If you rely on the elevator, switch it up and take the stairs instead.
  • Walk during your lunch break: Take a stroll around the block to get your legs moving.
  • Do some desk exercises: Simple arm and leg exercises or a few squats or lunges will help to keep you body active.

3. Make Healthy Lifestyle Choices

Making healthy lifestyle choices will help you achieve the weight loss goals you desire.

  • Drink plenty of water: Staying hydrated will help you to feel fuller for longer, so you won’t be reaching for the snack drawer as often.
  • Get enough sleep: Aim for 7-9 hours of sleep to ensure you’re well rested for the day ahead.
  • Stay stress-free: Increased stress can lead to higher levels of cortisol in your system, resulting in more cravings and more eating.

4. Take Up a Workout Plan

Find a workout plan that suits you and your lifestyle and make it a priority. Even just a few minutes of exercise a day can make a huge difference.

  • Make it fun: Start a group fitness class or get a friend or colleague to join your team.
  • Lead by example: Encourage your colleagues to exercise with you. If they know you’re doing it, they’ll likely follow.
  • Be consistent: Make sure to stick with your plan, even when you’re feeling low. Consistency is key!


It’s possible to lose weight and stay healthy even when you have a desk job. Having healthy snacks on hand, getting up and moving, making healthy lifestyle choices and taking up a workout plan are all excellent tactics that you can use to reach your weight loss goals.


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