I Want to Lose Weight But I Have a 9-5 Job

Working 9-5 every day can make weight loss difficult. Since most of us stay in front of our computers to pay the bills, many don’t get to burn enough calories to lose weight. Instead of achieving a caloric deficit, our body is on a caloric surplus turning excess calories into body fats. A study in Japan discovered that white-collar work combined with procrastination is associated with weight gain among adults. 

Inactivity isn’t the only thing responsible for this. Access to comfort food combine with discomfort at your workplace can easily make a person fat. 

If you find yourself gaining some weight transitioning towards becoming overweight or even obese, it’s a good idea to act now before it’s too late. So how do you lose weight when you’re too busy at work?

Exercise for 10-15 minutes first thing in the morning

A lot of times, people end up staying late after work to mingle with people in the office. The next thing you know, you don’t have time and the energy to work out once you reach your home. When you are dealing with peer pressure at the office, it is easy to just skip the gym and head with co-workers for a drink or two. 

If you want to lose weight, you must exercise regularly. A good way to log your exercises daily is to do a quick workout the moment you wake up. It could be a combination of squats, pushups, and some burpees. This could even keep you energized and excited to go to work. 

Bring your lunch and healthy snacks

The next thing that you want is to make sure that you are eating healthy foods when you are away from home. At home, it is easier to cook delicious and healthy foods. But when you are away from your kitchen, things can get tricky. Your option might be limited to what is available within the area of your workplace. 

By bringing your lunch and snacks, you get to make sure that you are eating the right foods. If you are the type who counts calories and macros, this is a good way to do it. It is even better if you are the one who cooks your lunch. 

And of course, let’s admit that using your brains at work can be tiring especially when you have to do it for 8 hours. You’ll most likely go for snacks and other treats at your desk while trying to beat the deadline. Instead of buying sweets and other unhealthy snacks from around the office, you can bring your snacks as well. You can stick to snacks like fruits, peanut butter sandwiches, and other healthier alternatives. 

Get rid of sugar in your coffee 

Sugar is a slippery slope. Some studies would suggest sugar is just as addicting as cocaine. Consuming sugar can release dopamine and opioids in the body. And once you are addicted to sugar, you will also end up finding high-caloric foods just to meet that sugar high. 

Coffee is probably everyone’s favorite drink in the office. Some workplaces even offer free coffee to their employees. If you want to lose weight, try to get rid of sugar in your coffee. You’ll be surprised how this can change your behavior.

Make it a habit to walk around 

Walking is a good way to burn calories. Experts suggest that you need to make 10,000 steps daily to be able to stay healthy. And for people who are working more than 40 hours a week, this can be a challenge. However, with a smart approach, it becomes possible to get to 10,000 steps a day. You can invest in a fitness tracker or download a regular pedometer app. 

Make it a habit to walk around the office as much as you can. Walk every 20 to 30 minutes. Also, why not walk around the block after eating your lunch. A 15-20 minute walk every day during lunchtime can help you burn calories and meet the 10,000-step target. 

Make workouts convenient 

The number one reason why people just go straight home and rest is sometimes because working out isn’t convenient for them right after work. A lot of people would want to go straight to the gym and do their workout for an hour or two before heading home for dinner.

To be able to do this, you’ll need to make the workouts as convenient as possible. Maybe, have your workout gear in your locker where you can just change clothes and do run around the office for 30 minutes? Or maybe, you can sign up to a nearby gym and do your workout. Some people would even choose gyms that operate 24/7. This way, they can visit the gym even if they got off work late after long meetings. 

Final Thoughts

Having a day job can decrease the physical activities that you do. On top of that, it is easy to develop bad habits when you are made to sit at work for 8 hours a day. What you can do is to be conscious not only of what you eat but also of how you can squeeze your workouts into your busy schedule. Hopefully, these tips can help you stay healthy and even lose some pounds without compromising your productivity at the workplace. 

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