£75 off your first month

How to Lose Weight Working an Office Job

Medically reviewed by

Prof Rishi Singhal MBBS, MRCS, FRCS, MD

working at computer desk with a Apple Mac in the office

An office job can be a dangerous breeding ground for weight loss barriers if you spend most of your time sitting at a desk.

You may feel stuck in a rut, and aside from trips to the kitchen and typing, you need to get some proper exercise!

But too much sedentary activity can have serious consequences. 

Obesity, blood pressure, and heart disease are linked closely to sitting for long periods, and office workers are reported to spend at least two-thirds of their working day sitting down.
– National Library of Medicine.

Even if you spend most of your days at a desk, you can still lose weight if you have a busy work schedule.

Keep refilling your water:

Adults are recommended to drink 1.5 litres of water daily. Hunger is easily mistaken for dehydration, which can affect the ability to concentrate and lead to overeating.

Bring a reusable water bottle and keep it filled up, as keeping hydrated throughout the working day will decrease the desire to snack as much.

Be your own vending machine:

Sugary snacks from the office kitchen stash can throw your healthy diet out the window, and vending machines rarely offer healthy options.

You can avoid falling into the trap by storing healthy snacks such as fruit, low-calorie popcorn, and protein shakes at your workspace.

Squeeze in some exercise:

Finding time to exercise during a sedentary workday will be crucial in achieving weight loss results.

You can burn a few calories throughout the day and even improve your stamina if you set aside 15 to 30 minutes for exercise during your lunch break. Try taking a brisk walk on your lunch break or climbing the stairs a few times.

Here are some exercises you can do in the office:

Desk exercise 1 – Thigh Tone:

  1. Stay sitting with your back straight and both feet on the floor.
  2. Extend your left leg slowly so it’s level to your hip and lower it back down.
  3. Repeat the sequence 5-10 times and switch your legs.

Desk exercise 2 – Digestion Simulator:

This digestion exercise uses muscle contractions to help your body process and move food through the digestion track faster – improving your chances of losing weight.

To perform: Inhale and suck your belly in as far as possible, then push it out as you exhale. 

Desk exercise 1 – Thigh Tone:

  1. Standing up, face your desk and place both hands shoulder-width apart on the edge of the surface.
  2. Take a step back and lower your legs and back in a straight line until your chest touches the edge.
  3. Push yourself back up, and you’ve successfully performed a desk push-up!


Your health doesn’t have to suffer because you have a desk job.

Making simple changes to your eating habits and exercise routine can really improve your weight loss results.

If it’s a Diet Review you’re looking for, or need weight loss injections we have a programme for you!

Book your consultation today by calling us on 0800 531 6703 or emailing at enquiries@weightlossclinic.co.uk

Diet & Nutrition

Expert advice on your eating habits by our Dietitian

Click Here

Prescribed Weight Loss

Following a consultation with our Consultant Endocrinologist

Click Here

Spread the word...