How to avoid weight gain at a 'desk job'

Going from working where you're constantly on your feet and moving all day, to a job where you're sitting behind a desk all day can be challenging.

I've found that the most common thing to cause people to put on weight, is the fact that they're used to consuming a large amount of calories from moving around all day. Often, when people go from that environment to a sedentary environment, they forget to lower their daily calorie intakes. My advice is to get on MyFitnessPal, fill out your lifestyle information, and it will give you the recommended amount of calories to consume. Fill in your food diary and you'll be able to better track your calories.

Make sure to regularly get up and move as much as you can within your new job environment. Even going for a 30 metre walk every 15 minutes will be enough to burn a few calories throughout the day, and the blood flowing through your body will also help you re-focus and re-concentrate for the work in front of you.

At lunches, I recommend walking to a local park if possible, and having your lunch there, or walking to a local cafe or restaurant to have lunch there.

Another great way of getting more exercise with a sedentary job is to park far away from your place of work, or getting of public transport one or two stops early, to then walk a further distance.

Completely understandable if you’re unable to exercise too much throughout the day, some jobs require speaking with people face to face, and so it’s important to have the best appearance possible. In this case, I think the biggest thing that you will need to focus on is nutrition.
My recommendations:
5-6 small meals per day
No carbohydrates for those last 2 meals
Snack on foods that are high in protein, and high in good fats

Before and after working hours, I recommend doing high intensity training for 20-30 minutes, for the best fat-burning results. Exercising for this amount of time will also mean that you won’t be taking much time out of your busy day. This is a big reason for Body Velocity sessions being only 30 minutes, and if you would like more information, have a look down below.

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