How to lose weight if my job requires me to sit all day?

You all probably think it’s impossible to shift weight if all you do is sit down for 80% of the day. Well it’s not… changing little habits and making new ones within your day will make changes you won’t quite believe.

How do you start your day?

There isn’t a right or wrong answer, you could be someone who eats breakfast or someone that fasts until lunch time.

Breakfast eater- 

Things to start having for breakfast

  • whole grains
  • Fruits
  • Proteins
  • Vegetables
  • Plenty of Water


  • Be strict
  • Drink plenty of water
  • Black coffee which blunts appetite (it help with the feeling of having a full stomach and keeps us alert)

Always remember, just because you are fasting doesn’t mean when you get to lunch time you can eat what you want, you still need to choose nutritious and healthy foods, otherwise it defeats the objective.


This is what a lot of people get wrong. When you are sitting in the office and someone comes in with the 3 for 2 M&S chocolate pots and all you want is a big handful… don’t worry we have all been there, but unfortunately you are going to have to start to say no to them.

Focus on the low calorie snacks.

Healthy snacking is simple and there is so many you can have whilst sitting at your desk replying to emails.

  • Hummus and carrots, peppers, cucumber or celery sticks
  • Slices of apple and peanut butter
  • Mixed nuts
  • Greek yogurt and mixed berries
  • Fruit
  • Eggs (if you want to risk stinking the office out)
  • Rice cakes, chocolate or yoghurt covered
  • Low calorie jellies
  • And plenty more


Ultimately you want to be eating foods you enjoy. If you don’t eat the foods you like, you will soon be back to square one again.

It’s about making healthy choices, you shouldn’t demonise food groups. For example if it is weight loss you want, then it’s a calorie deficit you should be in.

Foods that you should focus on eating are those high fibres, lean meats and lots of vegetables.


It is incredibly important to be active for at least an hour a day. Which in reality can be achieved so easily.

If you own a car, every so often you will clean it, check tyres, check the oil? just generally do a maintenance check won’t you? because that is what is expected, right?

Why don’t you do that with your body, think of our body as a car that needs to be looked after in order for it to work properly.

If you haven’t driven your car for a while, it might not start first time. If you haven’t carried out necessary maintenance checks, you might find your tyres are worn out. This is just like our bodies when you are sat on that office chair for 7 hours straight not driven once and you complain of a bad back, but ideally we just need to get up and move, fuel yourself with the healthy nutrients our body needs.

Use exercise as your maintenance, ensure you are doing something daily.

Do you live close to work? Couple days a week walk.

Does your office block have lifts? Take the stairs instead.

Get out on your break, go for a walk at lunch, even if its just 15 minutes.

But just like your food choices, you need to do the exercise you enjoy as it will be more likely you’ll stick to it.

Getting into good healthy habits will increase your NEAT, which is your Non-exercise activity thermogenesis which is basically the calories you burn when you aren’t in the gym.