If you’re employed at an office job, it can be challenging to maintain a healthy weight. Eating snacks on the go and spending most of your day sitting down are likely to be common habits when trying to shed some pounds.
Experts advise that if you’re not burning enough calories at work, it could lead to weight gain over time. But there are steps you can take to increase calorie burn while at your desk, according to their advice.
Tip #1: Walk to work
Walking to work is an excellent way to get active and stay healthy. Not only that, but it can save money and reduce your environmental impact as well. Furthermore, walking invigorates your mood and enhances performance at the office.
One study discovered that walking for 15 minutes burns three times more calories than sitting or standing still. Furthermore, it can lower blood pressure and improve heart health.
If you’re new to walking to work, start by selecting an enjoyable route that’s easy and relaxing. Consider taking a scenic path that includes sidewalks, quieter streets, greenway paths and good lighting for added atmosphere.
Make sure to wear comfortable walking shoes. Doing so will increase the likelihood that you stick with a routine when feeling confident on your feet.
Carrying a backpack or briefcase with you is also beneficial, as it allows you to keep your laptop and other essentials close at hand.
Don’t forget to pack some hydration bottles in your bag as well. Hydration is especially important during long walks, as it helps you stay hydrated and prevent dehydration.
While out for a stroll, take advantage of the opportunity to listen to podcasts and audiobooks. If you’ve been wanting to catch up on your favorite shows, taking a leisurely walk to work is the ideal time.
Are you looking to start or enhance your walking habit, National Walk To Work Day is coming up on April 6. Take photos of your commute and post them online using #walktowork for a chance at winning prizes! Additionally, inviting coworkers or friends to join in can be an excellent way to stay motivated and make walks more enjoyable for everyone involved.
Tip #2: Use an exercise ball
Exercise balls are an excellent way to burn fat at work. Not only does it allow you to exercise while sitting at your desk, but it also helps reduce lower back pain and improve posture as well. But make sure the exercise ball you choose is suitable for both your height and weight – otherwise you could end up disappointed!
Additionally, make sure your ball is properly inflated according to the manufacturer’s instructions.
When using your fitness ball as a chair, it’s essential to keep your knees at about 90 degrees when sitting on it. This helps ensure your body stays in an advantageous position for stability and helps avoid injury.
Exercise balls not only prevent lower back injuries, but they can also strengthen core muscles and boost metabolism. They aid in improving balance as well as raising heart rate.
Exercise balls may not burn as many calories as running or swimming, but they are an effective option for those trying to reduce belly fat. Studies have even found that using an exercise ball can help you burn up to 350 calories daily!
Exercise ball exercises can also help tone your core muscles, burn off stubborn belly fat, and improve balance. Common exercises include sit-ups, pikes, and leg raises.
For a comprehensive ab workout, try doing reverse crunches and side crunches on your stability ball. These are an excellent way to build muscle mass and get that six-pack!
A stability ball can also be an invaluable tool for completing pushups and shadowboxing exercises. These movements strengthen upper and lower abs while targeting your triceps. Incorporating these movements into your daily routine will yield the results you’ve been striving for.
Tip #3: Stand up at your desk
Stand desks can help increase your calorie burn, but it is important to remember that this calorie burn is not a guaranteed formula and other healthy lifestyle changes must still be included in order to see real results.
In addition to burning more calories, stand up desks have also been linked to improvements in mood. A study revealed that participants who used standing desks reported feeling more positive and energized overall – great news that can help you stay motivated throughout the day!
Studies have also demonstrated that excessive sitting can have detrimental effects on one’s health, particularly for women. Studies have linked extended sitting to obesity and metabolic disorders such as diabetes and heart disease.
To prevent these problems, it’s wise to switch up your seating and standing routine as often as possible. Aim for at least several hours of standing each day or even just during your lunch break!
If you must sit at your desk all day, make sure you take regular breaks to move around and stretch, as well as clear your head. Doing this can help alleviate aches and pains and may even reduce the likelihood of developing back pain.
It’s beneficial to stand up between meetings and conferences in order to maintain energy levels and prevent the midmorning slump that can make it hard to stick with an exercise regimen. Furthermore, having an office chair handy for occasional sitting downtime will enable you to get some quality exercise in.
Tip #4: Go for a brisk walk during your lunch break
According to a recent study, even five minutes of exercise each hour can significantly improve your mood and energy levels. If you’re feeling rundown and would like to increase productivity during lunch break, why not take a brisk walk for five minutes during your break?
Take a leisurely walk around your office building, parking lot or even along the scenic path to your favorite lunch spot. Just remember to wear comfortable shoes and adjust according to how much exercise you get depending on both personal body chemistry and weather conditions.
If you’re a solo worker, grab some headphones and plug in some music to enjoy the fresh air and boost your morale. Or if there are coworkers who would benefit from some exercise too, invite them along for the ride!
In addition to burning calories, taking a brisk walk is beneficial for your cardiovascular health. The Centers for Disease Control and Prevention recommend that adults get at least 150 minutes of moderate-intensity activity a week; that amount can easily be met through just 20 minutes of walking each day.
To guarantee you get the recommended cardio workout, begin your walking session with a one to three minute warm-up at an easy pace. Afterward, aim for a brisk pace, targeting a heart rate between 50%-70% of your maximum heart rate.
For something a bit more challenging, try circuit training. This short but high-intensity workout combines strength and cardio for an ideal full-body workout. You can add weights if desired or simply opt for bodyweight exercises.
Tip #5: Hit the gym
If you’re one of the many office workers struggling to shed pounds, there is good news: It is still possible! All it takes is some minor modifications to your daily regimen for maximum success.
Exercising during your workday not only increases calorie burn, it can have a major impact on weight loss efforts. But it’s not just about adding more activity into your schedule – it’s also about making sure you consume fewer calories than what is burned off.
For instance, you can switch up a traditional lunch break for an active one. Additionally, taking short walks up and down stairs every hour or two throughout your working day will add an extra dimension to your workday.
Another way to stay fit at work is by joining a group workout class at your local gym. There are plenty of options available in these types of settings.
A popular option is taking a vinyasa flow yoga or barre fitness class. These classes can help improve flexibility, strengthen the core and reduce lower back pain.
You could also consider taking a HIIT (high-intensity interval training) class. This type of workout combines cardio and strength training to help you burn more fat in less time.
If you can’t make it to a fitness class, why not get your workout on at home? Set aside some time each morning to stretch before entering the office.
You can even bring exercise equipment to work, like a standing desk and stability ball. These are an excellent way to incorporate more physical activity into the workplace without breaking the bank on expensive gym memberships.
Tip #6: Stand Up and Move
Sitting for long periods of time can slow down your metabolism and contribute to weight gain. That’s why it’s important to stand up and move around as much as possible throughout the day. Here are a few simple ways to get moving:
- Take breaks every hour to walk around the office or stretch
- Stand up during phone calls or meetings
- Use a standing desk or treadmill desk
- Take the stairs instead of the elevator
Tip #7: Sneak in Some Exercise
Even if you don’t have time for a full workout, you can still sneak in some exercise throughout the day. Here are a few ideas:
- Do some desk exercises, such as tricep dips, leg lifts, or wall sits
- Use resistance bands or small weights to do arm curls or shoulder presses at your desk
- Take a walk during your lunch break
- Park your car farther away from the office
Tip #8: Pack Your Own Lunch
Eating out for lunch can be tempting, but it’s often packed with calories and unhealthy fats. Packing your own lunch is not only healthier, but it can also help you burn fat in the office. Here are some ideas for healthy lunch options:
- Salad with lots of veggies and lean protein
- Grilled chicken or fish with steamed veggies
- Brown rice or quinoa bowls with roasted veggies and avocado
Tip #9: Snack Smart
Snacking is a common habit in the office, but it can also be a major source of empty calories and sugar. Here are some ideas for healthy snacks:
- Fresh fruit, such as apples, bananas, or grapes
- Raw veggies, such as carrots, celery, or cherry tomatoes
- Greek yogurt with berries or nuts
- Hummus with whole-grain crackers or veggies
Tip #10: Stay Hydrated
Drinking water throughout the day can help keep you hydrated, alert, and energized. It can also help you burn fat in the office by keeping your metabolism going. Here are some tips for staying hydrated:
- Keep a water bottle at your desk and sip throughout the day
- Drink water before, during, and after meals
- Drink water instead of sugary drinks or caffeine
Tip #11: Get Enough Sleep
Getting enough sleep is crucial for overall health and weight management. Lack of sleep can disrupt your metabolism, increase your appetite, and make it harder to burn fat. Here are some tips for getting a good night’s sleep:
- Stick to a consistent sleep schedule
- Avoid caffeine and alcohol before bedtime
- Keep your bedroom dark, quiet, and cool
- Turn off electronic devices at least an hour before bedtime
Tip #12: Practice Mindful Eating
Mindful eating is a practice that can help you eat healthier, enjoy your food more, and avoid overeating. Here are some tips for practicing mindful eating:
- Pay attention to your hunger and fullness cues
- Take small bites and chew your food slowly
- Put your fork down between bites
- Avoid distractions, such as watching TV or scrolling on your phone while eating
Tip #13: Find an Accountability Partner
Having someone to hold you accountable can be a powerful motivator for staying on track with your fitness goals. Find a coworker or friend who shares your goals and commit to checking in with each other regularly.
Tip #14: Use Fitness Apps
There are plenty of fitness apps available that can help you stay on track with your fitness goals. Here are a few to check out:
- MyFitnessPal: track your food and exercise
- Fitbit: track your steps, workouts, and sleep
- Nike Training Club: access workouts and training plans
Tip #15: Make Healthy Choices a Habit
The key to burning fat in the office is to make healthy choices a habit. Here are some tips for making healthy choices a part of your daily routine:
- Plan your meals and snacks ahead of time
- Keep healthy snacks and water at your desk
- Take the stairs instead of the elevator
- Park farther away from the office
FAQs:
- How long does it take to burn fat in the office?
There’s no set timeframe for burning fat in the office. It depends on your starting point, your goals, and how consistent you are with healthy habits. - Do I need to exercise for hours to burn fat in the office?
No, you don’t need to exercise for hours to burn fat in the office. Even short bursts of activity, such as walking or doing desk exercises, can help. - Can I still eat out for lunch and burn fat in the office?
It’s possible to eat out for lunch and still burn fat in the office, but it can be more challenging to make healthy choices. If you do eat out, look for options that are low in calories, fat, and sodium.
Conclusion
Burning fat in the office doesn’t have to be a daunting task. By making a few simple changes to your daily routine, you can stay active, eat healthier, and reach your fitness goals. Remember to stand up and move around as much as possible, sneak in some exercise, pack your own lunch, snack smart, stay hydrated, get enough sleep, practice mindful eating, find an accountability partner, use fitness apps, and make healthy choices a habit. With these tips, you’ll be on your way to a healthier, fitter you in no time.
