Lose Weight Without Leaving Your Desk

If you spend most of your day working at a desk or from home, losing weight can seem daunting.

After hours in front of your screen, finding time or energy to exercise might feel impossible. The good news is that even with a sedentary lifestyle, you can still lose weight without dramatically changing your routine.

Fitness coach Sunil Shetty recently took to Instagram to share advice on how to lose 10 kg, even if you sit for over 10 hours daily.

“Think you need hours in the gym? Think again. It’s NOT about being perfect from Day 1, it’s about starting small, showing up daily, and improving by just 1% each day.

In a year, you’ll be 37 times better than your current self," he shares in his post. Along with that advice, he provided simple tips and a diet plan to help burn fat without spending hours at the gym.

Diet Guidelines to Follow

1. Choose smart eating habits: Start with a high-protein, low-insulin diet that includes foods like eggs, chicken, tofu, and greens at each meal. Avoid sugary snacks and opt for options like Greek yogurt or nuts instead.

2. Move while at your desk: Take short, 1-minute movement breaks every hour. Activities like squats, wall pushups, or brisk walking can be easily done.

3. Keep workouts short and consistent: Aim for 10–15 minute exercises daily such as squats, planks, yoga, or a quick walk.

4. Drink enough water: Consume 2.5–3 liters of water daily and choose stairs over elevators to stay active.

Sample Meal Plan (High-Protein, Low-Insulin)

Breakfast (12 PM)

• Veggie omelette (3 eggs) or tofu scramble with spinach
  
  
• 1 cup of green tea or black coffee (no sugar)
  
  

Lunch (3 PM)

• Grilled chicken or paneer salad with olive oil and seeds
  
  
• ½ cup of quinoa or brown rice
  
  

Snack (5 PM)

• Unsweetened Greek or coconut yogurt
  
  
• 10 almonds or walnuts
  
  

Dinner (7:30 PM)

• Stir-fried vegetables like broccoli, capsicum, and zucchini
  
  
• Grilled fish or paneer
  
  

Night Drink (8 PM)

• Herbal tea (chamomile or cinnamon)
  
  

Quick 3-Day Workout Plan (10–15 Minutes Per Day)

Day 1 (Strength + Cardio)

• 3 sets of 15 bodyweight squats
  
  
• 3 sets of 10 pushups (can modify to knee pushups)
  
  
• 2 sets of 1-minute jogging in place
  
  

Day 2 (Core + Full Body)

• 3 sets of 12 glute bridges
  
  
• 3 sets of 20 Russian twists (focusing on abs)
  
  
• 1-minute plank
  
  

Day 3 (Yoga + Stretching)

• 10 minutes of full-body yoga flow (focus on hips, shoulders, and back)
  
  
• 5 minutes of deep breathing exercises
  
  

Additional Tips to Maximize Results

• Stay hydrated by drinking at least 2.5–3 liters of water daily.
  
  
• Set reminders to take 1-minute movement breaks every hour.
  
  
• Replace sugary snacks with protein-packed alternatives.
  
  

By incorporating these simple changes, you can stay on track with your weight loss goals while maintaining your work-life balance.

It’s all about taking small, consistent steps towards a healthier you!

Source: msn

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.