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How To Lose Weight When You Sit All Day
lose weight when I sit all day

It’s easy to start believing that it is impossible to lose weight when you sit all day. I mean, hey, there are only so many hours in the day. So, it can be really frustrating to consider losing weight or getting fit when you have to sit all day at the job. While it is possible, it is a scenario that requires some extra planning.

How To Lose Weight When You Sit All Day

Have found yourself asking the question, “How can I lose weight when I sit all day?” Here are some practical tips for adding movement to your work days and focusing your weight loss efforts.

Incorporate Movement Into Your Work Day


  • Is your building multi-storied? If so, take the stairs.
  • Park further from the building.
  • Walk at least 10 minutes of your lunch break.
  • If possible, buy an exercise ball to sit on instead of a chair for at least a portion of the day. Doing this requires you use muscle control to maintain your balance.
  • Lift your legs off of the floor and hold them for periods of time. This will work your stomach muscles.
How To Lose Weight When You Sit All Day - Pin

Plan nutritious lunches and snacks.

  • Do not leave any of your meal choices to chance.  Make sure you include protein and fiber; they will keep you satisfied longer.
  • Plan snacks ahead so that you don’t get hungry. This will help prevent trips to the snack machine, which will spell calorie disaster.

Plan a weight loss competition with your fellow workers.

Everything is better when done with a friend and that includes weight loss. Consider organizing a weight loss competition with some of your co-workers. There are a lot of free materials available on the internet to organize a competition at the work place.

I have organized two competitions in the past and they were both hugely successful. One tip is to have winners in two categories: weight lost and inches lost. This helps to level the playing field and also encourages participants to engage in physical activity and fitness; instead of concentrating solely on food and calorie restriction.

A friendly competition can be very motivating; not to mention it makes it super easy to find someone to walk with at lunch or after work!

Plan to exercise at least 20 minutes immediately after you return home from work.

You are much more likely to fit your exercise in if you do it before other chores and responsibilities start vying for your attention.

You can lose weight when you sit all day, but it will require planning and mindful actions at those times that you aren’t in your chair!

Catch all my posts by subscribing with your email in the right side bar of the blog or home page, Follow with Bloglovin’ or you can subscribe to just the weight journey posts feed. Also, check out the other fabulous lifestyle linkups I’m joining this week – My Linkups!
Shellie (2)


  1. Martie says:

    I needed this! I left my job as a hairstylist a year ago, and now I work at home at my computer and a sewing machine. I’ve gained 30 pounds!!! I know I naturally kept weight off by standing all day every day, and the change has been really hard to adjust to. I do walk three times a week, but i should probably bump it to 5, and I definitely need to be careful about snacking. Planning my snacks ahead is a great idea!

  2. Hi Shellie,
    I teach but am always late, so I walk fast.
    Thank you for bringing your post to the Pit Stop last week.
    Janice, Pit Stop Crew

    • Shellie Bowdoin says:

      So, it looks like you’ve unintentionally figured out ways to incorporate exercise into your day, Janice…silver linings!

  3. We have started doing our exercise just after a light breakfast and before the days business takes over our time. We find that this makes us feel better all day.

    Thanks for the reminders,

    Bloggers Pit Stop

  4. Fabiola says:

    These are very useful tips. I sit and blog all day, so I try to get up and move every hour or so. I also workout everyday. It’s very easy to forget about moving and just stay sitting down all day.

    Blogger’s Pit Stop
    -Fabi at

    • Shellie Bowdoin says:

      I find that getting up to move around also really helps me to regroup mentally as well after I’ve been sitting for a long time.

  5. Diya says:

    Hopping over from the WW Blog Hop 🙂 Really good tips to aid weight loss. I too try and take the stairs whenever possible. The heat here though makes parking far away not very practical 🙂

    • Shellie Bowdoin says:

      Hi Diya, ultimately we just have to find what works for us and then do it! Thanks for stopping by.

  6. Morgan says:

    I sit all day, but I work at home, so it can be quite hard to motivate myself to move. Saying that though I do the school run every day and park further away from the school so that I get a little walk. I’m trying that sitting on a ball thing though, I have one in my office! Thanks for the tip!

  7. Oh my! Great post! Pinned and tweeted. Please join us tonight at 7 pm, and party with us. I can’t wait to see your new masterpieces or amazing classics! Lou Lou Girls

    • [email protected] says:


  8. Kathleen says:

    Very interesting, I would really like to try sitting on an exercise ball, that sounds like it would be good to strengthen the core as you balance. Then again I might fall off LOL.
    Thanks Shellie,
    Fridays Blog Booster Party

    • [email protected] says:

      Just be careful 😉

  9. Evija says:

    Such a great post! I am sat at work most day, so this is very helpful.. thank you. My pleasure co-hosting with you! x

    • [email protected] says:

      Hey Evija, glad they are helpful!

  10. Great post, Shellie! I can’t wait to get back to teaching at the university so I can walk all over campus!

    • [email protected] says:

      Yes, it helps when you have some movement built in to your work day!

  11. Hi Shellie. This is a great post with some worthwhile tips. Even though I am a Registered Nurse and former fitness instructor, my weight sure isn’t what it used to be…….Always good to read some motivating ideas:). Good to co-host with you again at #OMHGWW

    • [email protected] says:

      Thanks Donna! I have also enjoyed hosting with you.

  12. Christine says:

    Thank you Shellie, this is just what I’ve been looking for! Up until last year, I’d worked part time, went to school (graduated), and was a really busy mom! Now, I’m a SAHM, and not going to school, still a busy mom, but I’m not as super busy as I was, and I feel the pounds creeping up on me, from the lower activity level! I enjoyed your post and will fit them into my schedule! Thank you for sharing and it’s a pleasure co-hosting #OMHGWW with you! Have a lovely week!

    • [email protected] says:

      I am glad they hit you at a good time, Christine! I have enjoyed getting to know you better through #OMHGWW !


  13. Lowanda J says:

    This is one of my biggest challenges and I need to work on it. Our school host a Biggest Loser competition each year, but people starve themselves to receive the win. I know one person who did juicing which isn’t really starving yourself, but when they weren’t in the lead they cut back even more. I can’t get with that. I am trying to eat healthier, but it is so hard.

    • [email protected] says:

      Hey Lowanda, I feel your pain. It can be disheartening to constantly fight the weight battle. Ultimately, I found some real victory in this area when I started exploring my thinking about food and my expectations. I had to figure out ways to adjust my eating habits for a lifetime.

  14. I like the idea of just doing little things like lifting your feet and holding them. You can do lots of little things. Thanks for posting. Hello from Busy Monday.

    • [email protected] says:

      Yes, all those little things add up…thanks for stopping by!

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