How to lose weight during office hours in India

How to lose weight during office hours in India

Once you start your career working in an office or any place, many of us want to know how to lose weight during office hours.

In office, you are at the desk for long hours and you never realize that you have added extra weight to your body and you will soon need trousers of larger waist size.

Wondering how to lose weight during office hours? That is not so difficult exactly. Looking at your own tummy right now may demotivate you, but seriously little changes in your lifestyle and eating habits may move mountains for you.

In India especially, working at a desk in the office for long hours is routine these days and many of us have bosses who aren’t health conscious and can easily spend more than 12 hours in the office and this can have a detrimental effect on your health as well.

So how to lose weight during office hours in India?  I am using India in context here as I am a working professional in India and I have seen some really crazy office work schedules like most of you.

I am going to discuss my diet plan for weight loss to which any Indian can relate better and other useful tips which practically anyone can follow, anywhere in the world.

Before I began my career, I had a good physique and loved to play cricket any time of the day. Unaware of the crazy work culture in offices, I stepped into the corporate world in the field of marketing and gave up all those things which helped to keep my body in shape.

Never I imagined that I would gain weight so quickly that I had to buy new trousers in next 3 to 4 months!

Sitting on the desk for long hours in the office can have serious detrimental effects on your body and your metabolic rate seems to have come to complete stop, it just won’t process anything fast and your body starts to store fat rather than burn it.

Of course, you are not doing any movement for long hours sitting on your desk, so why will your body burn calories? Your body at that time doesn’t need so much energy, so your excess calorie intake turns into fat getting deposited in your body and swells you up pretty much.

You might have come various sites telling you might have come across which you to practically work out in office, but you sure don’t want to be embarrassed by doing that. There is no need to go to such an extent

Here are some useful tips on how to lose weight during office hours while you are at the desk for long hours.

1. Cutting down on your food intake while in office

The lunch which we carry has lots of calories packed in it. Seriously you don’t need all of them at once.

I have a rule of having my lunch in 2 parts, one chapati with some vegetable cooked in less oil and low on spices, at an interval of 3 hours.

Avoid high calories foods as you may feel bloated and this will disturb your digestion.

2.  Balanced breakfast

Have a balanced diet, which includes a fruit, carbs and protein.

Avoid having parathas as they go way high on calories.

Tava roti or phulkas (2 in qty) are more than enough.

Have these with boiled dal and any vegetable which is not heavily cooked with a lot of spices and oil.

As you grow older in you need to have some changes in your diet as your metabolism is not that active as it was when you were in your 20’s. Post 30’s you should relook your food intake if you are gaining weight.

Post 30’s you should relook your food intake if you are gaining weight.

3. Enough protein throughout the day

The focus should be on more protein intake than carbohydrates. It’s best to have a fixed schedule for every week rather than having anything without thinking about the calorie intake.

Here is what I follow


Diet for weight loss in office

Lunch – 2 wheat roti(or chapatis, which would be common for all the weekdays) along with chick peas (chana) cooked in minimum oil and natural flavoring agents (masala).

Dinner – Any leafy vegetable with single chapati


how to lose weight during office hours with mung beans or moog diet

Lunch – Mung beans (moog), sprouted and then cooked with Indian flavoring agents in minimum oil

Dinner – Any leafy vegetable with single chapati


diet to lose weight in office in India

Lunch – Boiled Egg Masala. I really wait impatiently for this. Mind you, this can add calories if you cook in gravy and oil. Keep it simple like shown below

Dinner – An egg omelet with a single chapati


Lunch – Beans or French beans. This can taste really boring, but if you add some finely crushed groundnuts while cooking then it can taste really good.

Beans are low in carbs and high in fiber with proteins and hence is a great vegetable the can help you lose weight during office hours.

Dinner – Boiled toor dal (pigeon peas) cooked lightly in spices with a single chapati


How to lose weight during office hours with black eyed peas diet

Don’t let yourself lose with pizzas flying around in the office, especially if you don’t work out routinely.

Keep it simple on Fridays as well.

Lunch – Black eyed peas / Boiled egg masala

Dinner – Any leafy vegetable or dal with a single chapati.

If you just can’t do without rice, the switch to brown rice instead.

Brown rice has complex carbohydrates which take the time to breakdown and the energy release is slow and so your body can utilize it properly.

In white rice, the energy release if fast which your body cannot use so quickly and hence excess energy is converted into fat.

If you have brown rice, which should not be more than a medium portion at once, don’t have chapati along with it.

So decide and eat wisely.

4. Moving around in office

Don’t fall in love with your chair, at whatever position you may be in your company.

A meeting can run too long, where you are forced to sit for more than an hour and how time flies by in the discussions, you are never aware.

Sometimes it becomes unavoidable, but make it a point to take the bio break in 30 to 40 mins intervals, so that you get to move around a bit.

Especially women should follow this, as getting rid of the excess weight becomes difficult for women.

When you are at your desk, get up every 20 mins and move around a bit before you take the chair again.

Even if you are working beast mode, at least stand-up and sit down a couple of times every 20 mins.

5. Managing evening hunger pangs

If you are supposed to sit late in your office i.e beyond 5 or 6 pm, then you are naturally bound to get hunger pangs.

Many offices offer evening snacks their employees. Well, that is really a good gesture, but these snacks often come packed with lots of calories and are unhealthy to be had at that time of the day.

So again, how do you deal with this problem and lose weight during office hours?

If you are really serious, you need to go that extra mile to achieve your goals.

Don’t worry, you don’t have to do anything extraordinary. Just try if you can manage these for your evening hunger pangs.

Help of raising to lose weight in office

walnuts to lose weight while in office

have an apple during hunger pangs to lose weight in office

These are just amazing to kill your evening hunger pangs.

You just need a small portion till you hit dinner time.

These items are low in calories and will give you not make you feel hungry at all.

This also helps to keep your metabolism active and helps you burn calories.

Snacks served in the office bar may seem lucrative, but very often you end up eating more than required and hence you never lose weight as you fail to bring a calorie deficit in your body.

6. Treadmill Walk

Are you aware that there might be a stationary treadmill in your building? If you haven’t got it yet, I was talking about this.

How to lose weight during office hours by walking on car parking ramp

The best time to use this is post lunch. Just stroll around a bit in the parking lot so that you are warmed up and then walk normally up and down on the ramp.

You can increase your speed of walking slowly. Try doing 10 rounds going up and down the ramp. This should not take more than 10 mins.

This will work up your leg muscles and will help in toning your glutes and your legs.

If the weather is good, you can go on till you feel and bit tired.

In hot conditions, please don’t over exaggerate, as there is no air conditioning is such areas.

7. Morning workout

Now, this is something which needs to be done outside the office so that you won’t gain weight sitting inside the office for long hours.

At least spare half an hour for your body out of your busy schedule.

We often forget that our body comes first than anything else.

If you can go to the gym, swim, run, bicycle, skip ropes or do yoga. Ensure half an hour or more if you can for your body.

Start doing this and notice the difference within a few weeks of regularly doing this.

Your body will reward you with definite results.

There is no need to look stupid in office like you are working out in a gym, a lot of sites may tell you that, but it may look really weird and embarrassing as well.

Also, a lot of crazy diets and weird sounding food names and often difficult to actually make these food items in our Indian kitchens are shown on various sites on how to lose weight during office hours or at desk, but it can be frustrating to manage all that and your diet program can go for a toss.

Instead, just keep everything simple which can be easily manageable.

Plan only the food items which you know and have been having them since your childhood.

The only thing that you need to know when to have it and how much to have.

Eat in small portions, try standing up after having a single portion. When you stand erect, many times you will feel that you are sufficiently full and there is no need to eat more.

Chew on your food as much as you can or on an average at least 32 times rather than gulping half chewed food. This helps assimilate food better and gives your body time to calculate your food intake and release signals indicating that you are full and need not eat more.

So, here are some useful tips on how to lose weight during office hours.

Hope you get your diet right and actually lose weight during office hours.

If you have really nailed this stuff already, please share your story or anything useful tip in the comments section below.

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