First 30 Days Blog

15 mar

10 Small Ways to Lose Weight at Work

JoshWeiss-RoesslerMany people today spend at least a third of their waking life at work. Worse, more and more “work” means a full day of sitting at a desk or in front of a computer. Add in the time spent commuting to and from and we’re on our rear ends way too long.

Living such sedentary lives, it is no wonder that so many are out of shape or overweight. Yet as a friend of mine says, it’s all about the small stuff. Small things add up to big things, and if you want to manage your weight, you need to find ways to take back control and get yourself moving again.

The office is a great place to start, so here are ten ways to lose weight while at work.

1. Walk the stairs
Maybe you think you work on too high of a floor or believe using the stairs takes too much time. Get over it. If walking up 10 flights it too much, do the first five and take the elevator the rest of the way until you get stronger. And if you’re worried about the extra time and lost productivity, get to work 15 minutes early and leave 15 minutes later. Compared to going to the gym, you’ll still save time.

Despite the rising levels of awareness going on everywhere regarding health and wellness, office lunchrooms still stubbornly belong to the decade before last – religiously offering the usual fair of coffee, caffeinated tea with sugar, and small packets of half and half. Try bringing your own healthier beverages to work such as herbal teas or flavored seltzer waters.

3. Get up and walk
For every hour you sit behind your computer, take a five to 10 minute break and get up to stretch and walk. Sitting for extended periods of time at a desk can cause poor circulation and make digesting food and pumping healthy amounts of oxygen through your body more difficult.

4. Develop a stretching routine
You might look funny to your coworkers, but that five to 10 minute break can also be a great time to build some regular stretching exercises into your day. Try some modified yoga poses that lend themselves to sitting in a chair or can be done standing behind your desk.

5. Volunteer to be the lunch runner
If packing a lunch is not your thing and your office usually hits the lunch truck or local deli and works through the meal, make yourself the designated runner so that at least you’re getting some much-needed exercise. And if you treat yourself to an outside cup of coffee in the afternoon, be the runner for that as well. Get out and move as often as possible. If you can’t, at least get healthy delivery.

6. Pack a lunch
If the lunch truck isn’t doing it for you and the outside world provides too many food temptations, make a point to bring a lunch – one that’s healthy, but that you’ll enjoy and doesn’t leave you feeling deprived. You’ll save calories and money!

7. Pack a snack
Instead of reaching for that sugary caffeinated half and half cup of Joe from the lunchroom, bring a couple of pieces of fruit or some carrots. Make a deal with yourself that you will get up and walk around as part of your ‘snack break.’

8. Conduct walking meetings
If you have a boss or coworker you meet with on a daily basis, have walking meetings instead of sitting at desks or around a table. Even if it’s for five or 10 minutes, pick a path that you can walk through your building or on the outside grounds and get moving while you chat.

9. Don’t take the close parking spot
If you have an office parking lot, make a point to park far from the building. It will force you to get a walk in before you enter the building. And guess what? You’re going to have to do it again to get home!

10. Eat breakfast
The one thing that you should always try to do before you leave the house or after you arrive at the office is eat breakfast. A good breakfast helps you lose weight by keeping you eating with more balance for the remainder of the day.

Work does not have to be a place where you get fat. Weave in exercise throughout your day, and you’ll quickly realize that it really is the little things that make the difference. When you make an effort to really commit to them, you may see big changes faster than you think.

Josh Weiss-Roessler is a freelance writer based in Los Angeles. He’s a contributor to many diet and exercise websites, such as Weight Loss Triumph where you can find information on many different programs to help you achieve your goals. In order to achieve his own goals for weight loss, he cooks most meals and stays consistent with long walks with his wife, son, and two nutty dogs, Darby and Lady. You can learn more about his writing on

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Posted by Josh Weiss-Roessler on March 15th, 2013 in Diet and Fitness, Health | 0 comments

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