7 Best Ways To Lose Weight At Work Right Now

Lose weight at work right now
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As much as we love to do our workouts and keep ourselves healthy, we need to face the reality and also pay attention to our other priorities such as work. If only there was a ‘the office weight loss’ manual then going back to the office might be easier.

If you have a desk job then you know how sitting for long hours and being cooped up in the office can be bad for your body and overall health.

What makes things more difficult is that other than the limited space, time, and availability of workout that you are able to do inside the office, there is also the amount of work you need to get done, which makes it impossible for you to balance having good health while performing well at work.

But of course, as we have said numerous times, if there is something that you are aiming for then there are also ways in which you can achieve your goal, you just need to work your way around situations so that you can come up with efficient and feasible solutions.

How to lose weight at work


1. Avoid sitting for long hours

Sitting consumes less energy, which can lead to health complications such as obesity, cardiovascular diseases, increase in cholesterol, raise in blood sugar, back pain, and many others.

What you can do to prevent this is by standing up and taking short walks every now and then, also a good option to consider is making use of a stand-up desk or a portable under desk exercise bike

2. Bring your own lunch and healthy snacks

Avoid consuming unhealthy foods and binge eating by bringing your own lunch and snacks to work.

This is a highly recommended habit to consider because it can help with a lot of things.

For starters, you get to practice meal planning and preparation, which means you get to make and decide your own meals or snacks beforehand which assures you that the contents of what you are eating are healthy, safe, and fresh.

This also helps with portion control because you can control the amount of food you put into your lunch box and the number of snacks you bring in to work.

Lastly, you can save money and prevent yourself from buying unhealthy snacks and large quantity meals.

3. Avoid comfort foods and stress or emotional eating

Sometimes our workload can become too overwhelming that we resort to emotional or stress eating.

One explanation for this is that when we experience chronic stress, the hormone cortisol increases which can lead to binge eating.

Cortisol is the body’s main stress hormone that is often in charge of controlling your mood, fear, and motivation.

Some ways in which you can control or reduce stress eating while at work are, eating on time, distracting yourself from the idea of food by focusing on work and going out for a short walk or break.

4. Stop energizing yourself with soda

If you have a habit of fueling yourself at work by drinking soda, then we recommend that you stop this habit.

You are already preventing weight loss by sitting on your office chair for long periods of time (again, I recommend a portable under desk exercise bike), and you will be making matters worse by consuming a beverage that is the main reason why people become obese.

And that is just the tip of the iceberg with drinking too much soda, other effects that it has on the body are, it increases your risk of diabetes, affect kidney function, can cause dehydration, can cause cancer, rotten your teeth, and many others.

Instead of drinking soda as a fuel for energy, try eating healthier foods or snacks as an alternative, those which are rich and protein and fiber are a good way to go. 

5. Drink green tea instead of coffee

While both have great benefits and effects to our health, making a switch to green tea may not be a bad idea.

One of the reasons for this is because even though green tea can provide that caffeine boost, it has less of the jitter effect, in short, the caffeine intake doesn’t go overboard.

Also, green tea is effective in increasing metabolism which can help with weight loss, so you can say goodbye to a couple of pounds just by sipping tea.

Here’s another bonus, no matter how much green tea you drink, it won’t affect your breath.

6. Take the stairs

Instead of going for the lazy choice and riding that elevator, pick the stairs instead. You will already be spending most of your time sitting down in your office chair, might as well pick the better option and climb those steps.

Also, opting to take the stairs might not be a bad idea as it offers a wide range of health benefits such as strengthening muscles, decreases the risk of stroke, improved cardiovascular health, and it burns more calories than other cardio activities such as jogging.

7. Water

Here is one alternative you can take instead of sugary soda, water.

It is given that water has a wide range of benefits, which is all the more reason you should stick to it rather than soda.

Even though you will not be dehydrated since you would be spending most of your time sitting down, drinking water is still an important habit to have even inside the workplace as it can help you keep focused and energized, prevent headaches and back pain, prevent cramps and strains and many others.  


We believe that having a healthy lifestyle doesn’t mean having to sacrifice your performance in other priorities that you might have or attend.

James here: I recently purchased this Folding Exercise Desk Bike because I don’t have that much time to workout, and I have to say it was a great decision. I work up a sweat as I work but the most important benefit is the mental clarity I get from moving my body and getting oxygen to my brain.

If this article was helpful to you and was able to provide a lot of insight, then we encourage that you share this information so that it could spread and reach others who might need it.

Article by:

Francine Adan

Francine Adan

My name is Francine and I write for Sprout Origin. Writing is something that I have always enjoyed doing, but it gives me more drive when I am able to use it to help others. I love improving old skills and learning new ones. I often use my free time traveling, filming, and engaging in photography.

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