To ask how you lose weight/ get healthy/maintain. Healthy weight while wfh

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I have a hybrid job. Since doing this - for 2 years I’ve steadily gained half a stone. This wouldn’t be a biggie but I’m now more than 2 stone overweight, I feel gross, lack energy etc. I feel like if I don’t change this is going to continue.

So can I ask what routines/ things you do/ have done to get to a healthy weight/ feel healthier etc while having a sedantry job.

Thank you

I have a desk based wfh job and have also put on weight, especially as the fridge is always calling. I have found that changing to a standing desk (standing at kitchen breakfast bar instead of dining room table) made a big difference. I do a few squats of calf raises when I remember and try to do something active for a few minutes each hour. Also take a walk at lunch time. I’m guessing it just helps raise my metabolism and I’ve finally managed to lose weight after doing this.

Eat at meal times only and go for a short walk before and after work, just as if I had to commute.

Could you get an exercise bike and use that during your lunch break, before/after work?

I invested in a foldable treadmill. I keep it under the sofa and get it out on days where I haven't otherwise done any walking. I put a podcast on and walk 2.5km with light handweights. That, and cutting out all snacks on WFH days.

I’m working on it. I’ve lost just over a stone. Always have a substantial healthy packed lunch in the fridge so I’m less tempted to snack and ensure we have fresh fruit, veg sticks/hummus and similar in so that if I do snack it’s at least something filling and low calorie

Pack your lunch as you would for an office job outside the home. Don't eat other than at mealtimes. Only drink water or something low calorie like tea.

Exercise before work, at lunchtime and after work e.g. go for a walk, bike ride, gym, run or swim or anything that gets you a physical distance from your kitchen and prevents you from eating. Get your gear ready in advance and just do it every time. You can do this regardless of the weather, but have a back up like an online class you can do. Don't do the class in your kitchen.

Don't take money with you! If you can use your phone or watch to pay for anything, leave them behind and take your work phone instead for emergencies. If you cycle, don't take a lock, as that should help prevent you stopping to buy food.

I’ve worked from home/hybrid working for 4 years now and this, combined with having a baby mid-way through, means I’ve gained a lot of weight. I’m still losing it but what I’ve found works for me is:

• work out on your lunch hour if you’re the kind of person who finishes work and is too tired or it’s too late (I do nursery run so have to do it on my lunch). Block the time out at least 3 times a week in your calendar and protect it. You can move it but don’t cancel it. I do a 40 min workout followed by a quick shower and sit back down with my lunch
• prep your meals/lunch box just as you would to go to the office, including any healthy snacks you can have. Only eat out the lunch box throughout the day, when it’s gone it’s gone
• Don’t have the unhealthy food in the house. I allow myself a treat on a weekend but I go to the shop, buy it and then eat it. I don’t have things just in the cupboard so it stops me reaching for them
• if you can (depending on if you have a dress code for wfh) get dressed in your workout clothes at the start of the day. It means you’re ready to go as soon as you sign out
• walk for 30 mins a day. I swapped driving to pick my son up after work to walking 15 mins there and 15 mins back. He was off for half term last week and I actually missed it so was still going out for that daily walk when I logged off.
• my best ever investment was a treadmill and some basic weights. I feel better using the treadmill during the week as I don’t have the drive to the gym, and when I use it on my lunch I feel better knowing if there was a work emergency and someone rang me, my laptop is right next to me so I can just jump back on. It also means the weather doesn’t affect my workouts or steps

I think it'll mostly come down to diet. Are you snacking more?

I find it hard to schedule in exercise, but I've found that I can take quick breaks to do short exercises every hour - it won't help you lose weight but I do think it helps with counteracting the sedentary aspect.

I use weights, TRX straps (over the door), and exercise bands, and I just do one or two reps every hour. Literally just gets me out of my chair for less than 5 mins, and gets me a bit out of breath. I do feel like I sleep better having moved around a bit.
Going up and down stairs holding weights is good too!

I go to the gym at 7am, work out for an hour and get home, showered and dressed by 9am. The gym is by my office so on days I’m in the office I go slightly later as I don’t have to drive home again.

I’m another that makes a packed lunch.
Hourly movement even if it’s walking around the house like a weirdo for 5 minutes.
I stick to water or herbal tea.
I walk the dog after work.
Once a week I do a class after work.

thank You all. I’ve been sort of doing these things but not consistently . So I need to make a habit of them :) reassuring that it is possible - thank you x

My colleague has Ken of these, but also a stand up desk, so in meetings where she doesn't have to contribute much to, she stands and walks (cameras off of course)