How to lose fat with an office job!

Having spent 17 years working in finance, I understand the challenges having an office based role can bring when you are on any health or fitness journey - especially so when your goal is fat loss. You spend the vast majority of your days sitting, which can lead to both weight gain and other health problems. Then there are the constant flow of birthdays, and other special occasions, which litter the nearby desks in cakes and other sweet treats. Not to mention the canteen and snack bars which are all loaded with sugary and unhealthy choices, often too good to turn down.

What can you do to offset the damage?

• Take advantage of your daily commute. If you can walk, ride a bike, or even run to work, rather than using your car you give your body the opportunity to move either side of the office hours. If you have to use public transport, get off a stop or two early and walk the rest of the way.

• Use the stairs. Avoid using the lifts to travel between floors when you can walk and use some stored energy.

• Stand up and move every 30 minutes. This will break up long periods of sitting, improve your circulation and use a few extra calories each time.

• Use a standing desk. If a standing desk is an option, alternate between periods of sitting and standing to break long sessions in the same position.

• Utilise your lunch break. Rather than sitting at your desk and eating, or moving to another seat, perhaps in the canteen, go for a walk or the the gym or fitness class if you can. Remember exercise doesn't need to take an hour to be effective. Regular 20-30 minute bouts of exercise can be fantastic for your health and fat loss journey.

• Prepare healthy lunches at home. By bringing healthy, balanced meals you have prepared at home, you can avoid the tempting, unhealthy options, available in the work canteen or local shop. You'll probably find yourself saving some money too!

• Bring healthy snacks to work. This will not only help you keep your blood sugar stable and prevent you getting too hungry, it will help you stay away from the sweet treats in the office and the vending machines.

• Keep hydrated. Ensure you stay well hydrated throughout the day; dehydration can lead to overeating. Use a small water bottle that requires you to move to fill it up regularly (and use the tap or filling station furthers from your desk to keep you moving for longer).

Beyond the office specific tips also focus on:

• Resistance, or strength, training 3 - 4 times per week. This will help you maintain, and possibly grow, more muscle mass as you lose weight so you predominately lose fat. It will also help create the body you desire and burn some calories too.

• Eat a healthy diet. Eating a healthy diet is both essential for fat loss and overall health. Eat plenty of vegetables, fruits and whole grains. These foods are lower in calories, high in nutrients and will help you feel full. Consume plenty of protein too which is satiating and will support your resistance training.

• Reduce your consumption of processed foods. Limit your intake of heavily processed foods, sugary drinks and unhealthy fats. These are low in nutrients and high in calories which can cause weight gain along with other health problems.

• Eat in a calorie deficit. You need to reduce your calorie intake to below your calorie expenditure to see weight loss results.

• Walk 7000+ steps per day. Aim to walk at least 7000 steps every day which can help reduce your risk of many chronic health conditions and burn through some calories at the same time.

• Sleep 7-9 hours. Get plenty of sleep each night. It is during sleep that our body is able to rest and recover. When you are well-rested you are more likely to make good choices and have more energy for exercise and general activity. Studies have also shown people who have adequate sleep lose more fat than those who don't.

• Be patient. Losing fat takes time and effort. Don't be deterred if you don't see immediate results. Use the tips above on a consistent basis and you will reach your fat loss goals.

Whilst losing fat with a sedentary office job can be challenging, it is certainly possible if you use the right strategies. If you need help with your fat loss journey drop me a WhatsApp message or email - i'd love to help.

Martin