How To Lose Weight Whilst Working A Desk Job

When I started my corporate job at the end of last year, some of the most notorious things I heard from people in the office were:

"I've put on so much weight because of this job."

"This job just makes me fat."

"Being sat down all day does not help my waistline."

Being sedentary all day definitely doesn't help on the 'activity front' and for many of us, being stationary all day can feel like 'the reason why' we're not losing weight.

However, in my years of working corporate roles during my summers at university, I've been able to lose weight whilst sat at a desk using a few key tips and tricks.

By developing some of the nutritional habits listed below, you won't only lose weight but find it's a lot easier than you first anticipated...

Here are my tips:

1. Fast until lunch

One key technique I've used to help me lose fat is Intermittent Fasting also known as IF or 16:8. This is where you skip breakfast in the morning and fast until around 1-2pm where you'd have your lunch like normal

Not only does this mean you can get an extra half an hour in bed and more time to get ready in the morning, it also allows you to 'save' the calories you'd eat in the morning for later in the afternoon/evening when your body more than likely needs it most (such as around training times).

By skipping breakfast in the morning, it means that (as long as you don't over eat later in the day) you eat less total calories for the day which puts you in a calorie deficit to lose weight.

What you need to do:

Skip breakfast in the morning, suppress your appetite by drinking water/a coffee or green tea (anything low calorie/caffeine based works) and then have your first meal around lunchtime 1-2pm.

2. Consume adequate protein throughout the day

Protein is utilised for the growth and repair of muscle in the body and is also very satiating. Consuming an adequate amount of protein will not only aid your recovery from your training and ensure your muscle is maintained but it will also help keep you full.

Being fully satiated will reduce the chances of you wanting to binge on other foods whilst in the office (yes, those Lotus biscuits are scandalous!)

What you need to do:

Include high protein foods in your lunch such as chicken, turkey, tuna, low fat beef or fish.

Keep a stash of high protein snacks in your bag such as protein bars/cookies, whey protein, nuts or eggs and consume these when you're hungry.

3. Snack on low calorie carbs

I'm an advocate of having balance in your diet and therefore I don't believe in cutting carbs out completely.

Carbs are necessary for our body's energy needs (both work, mood and training related) and thus they should be kept in our nutritional plan within moderation.

What you need to do:

When looking to snack, opt for low calorie carb options such as apples, pears, low calorie snack bars and rice cakes so your total daily calorie consumption doesn't go through the roof.

4. Don't Drink Your Calories

One of the easiest ways for calories to increase without thinking is by drinking them..

Image result for drinking calories

As shown, a day of consuming calories through drinks can rack of your total calories for the day and cause you to gain weight.

What you need to do:

Drink lots of water. Aim for around 3-4 litres of water per day (water is zero calories and will suppress your appetite).

When drinking coffee, opt for black coffee with a sweeter instead of a latte or higher calorie coffee filled with sugar.

Carry some low calorie squash in your bag or in your draw to add to your water if you want some flavour.

5. Eat Most Of Your Calories Around Training Times

The body needs its food/nutrients the most around times of heavy exertion - such as weight training and exercise. 

The timing of our nutrients and food is much more important around training times/bouts of intense physical exercise than other periods in the day.

What you need to do:

Eat a big meal 2 hours before or a small snack 30 minutes before training with a mixture of mainly carbs and proteins and do the same for after you train.

This will allow you to perform better in the gym, whilst timing the restricted calories you have for the day around the time you need it most.

Follow these 5 tips and you'll be on your way to drop weight at your desk in pretty rapidly.

Nutritional coaching is a large part of the work I do with my clients with on my VIP Program.

Hit the link below to book a FREE consultation call with me and we can discuss how I can help implement health and fitness around your busy lifestyle.

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