how to lose weight with a sedentary job

how to lose weight with a sedentary job

How to Lose Weight with a Sedentary Job

Having a sedentary job can make it difficult to lose weight, as you don’t have time to exercise, or can’t come up with creative ways to make the most of your working hours. But here are some tips to help you get on your way to success in your weight loss goals.

1. Move During Breaks

Take advantage of your breaks to move more. Even five minutes of getting up and doing a few stretches or walking around the office can increase your energy level and help reduce stress. That can also add up to fewer calories consumed, as it will make you less likely to later indulge in comfort food.

2. Switch Your Commute

If possible, switch from a car or Uber ride to a bike or walk. Even if the walk is a little longer, it will help you get some exercise. And if you use public transportation, choose the stairs instead of the elevator or escalator.

3. Eat Healthier Food

Prepare healthy meals ahead of time, or opt for delivery or pick up from food places that offer healthy options. Eating smaller, more frequent meals throughout the day can also help keep your hunger under control.

4. Add Fitness to Your Day

A few minutes of fitness can go a long way towards helping you lose weight. Use your lunch break to do a few sprints or weights, or do some squats and pushups by your desk. Even this small amount of exercise can add up and make a difference in your overall health.

5. Set Goals

Make sure to set goals, and track your progress. Having goals will motivate you to keep going, and tracking your progress will help you stay on track and recognize your progress.


Losing weight when you have a sedentary job may seem like a difficult task, but it doesn’t have to be. With a few simple lifestyle changes, such as increasing your physical activity, planning your meals and setting realistic goals, you can reach your weight loss goals and be on your way to a healthier and more fulfilling life.


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