Winning the Weight Battle with a Desk Job: Slim Down Effortlessly
Strategies for Shedding 10 Kilos Despite Long Work Hours: Discover Meal Plans, Dietary Guidelines, and Exercise Routines
Let's face it, other than a few blessed individuals, shedding pounds while you spend your day seated can seem like mission impossible. But fear not, even if you're stuck at your desk or working from home for 10 hours or more, you can still say goodbye to those extra kilos without turning your life upside down.
Fitness coach heartthrob, Sunil Shetty, regularly shares his health and weight loss insights with his Insta fam. In his May 9 post, he unveils his secret to shedding 10 kilos, even if you're parked at your desk for 10+ hours daily. (Also check out: Doctor rates 10 most popular weight loss methods: Ozempic scores 7/10, while this one steals the show)
"Contrary to popular belief, you don't require hours at the gym. Stop thinking perfect from Day 1 and focus on showing up daily, improving by just 1% each day. In a year, you'll be 37 times better than your current self," Sunil writes in his post. Here's his simple formula to torch fat without hitting the gym:
Check out this post on Instagram @profoundly_m3
Fat-Busting Tips for the Daily Grind
Eating Smart
Begin with a high-protein, low-insulin diet. Opt for food items like eggs, chicken, tofu, and greens at every meal. Say 'no' to sugary snacks and choose Greek yogurt or nuts as alternatives.
Keep Moving (Even When You're Sitting)
Take 1-minute movement breaks every hour – try squats, wall pushups, or speed walking.
Quick Workouts
10-15 minutes max – squeeze in squats, planks, yoga, or a brisk walk.
Stay Hydrated & Active
Drink 2.5-3 liters of water daily and ditch the elevator for the stairs.
Example High-Protein, Low-Insulin Meal Plan
Breakfast (12 PM)
Veggie omelette (3 eggs) or tofu scramble with spinach- 1 cup green tea or black coffee (skip the sugar)
Lunch (3 PM)
Grilled chicken or paneer salad with olive oil + seeds- 1/2 cup quinoa or brown rice
Snack (5 PM)
Greek yogurt or coconut yogurt (unsweetened)- 10 almonds or walnuts
Dinner (7:30 PM)
Stir-fried veggies (broccoli, capsicum, zucchini)- Grilled fish or paneer
Night Drink (8 PM)
Herbal tea (cinnamon or chamomile)
3-Day Speedy Workout Plan (10-15 min/day)
Day 1 (Strength + Cardio)
3 sets of 15 bodyweight squats- 3 sets of 10 pushups (can be knee pushups)- 2 sets of 1-minute jog in place
Day 2 (Core + Full Body)
3 sets of 12 glute bridges- 3 sets of 20 Russian twists (abs)- 1-min plank
Day 3 (Yoga + Stretching)
10-minute full-body yoga flow (focus on hips, back, and shoulders)- 5-minute deep breathing
Bonus Tips:
Stay hydrated (2.5-3 liters of water daily)- Set hourly reminders for 1-minute movement breaks- Swap sugary snacks for protein-rich options.
Note to readers: This article serves informational purposes only and is not a substitute for professional medical advice. Seek the counsel of a medical professional with any questions regarding your health.
- Diet Plan
- Weight Loss
- Fitness coach Sunil Shetty, who frequently shares health and weight loss insights, revealed his secret to shedding 10 kilos while working at a desk for 10+ hours daily.
- Incorporating fitness and exercise into your routine doesn't necessarily mean spending hours at the gym, according to Sunil Shetty.
- By focusing on improving by just 1% each day and making simple changes such as swapping sugary snacks for protein-rich options, you can manage your weight without turning your life upside down.
- The health-and-wellness expert suggests a simple formula to torch fat: adopting a high-protein, low-insulin diet, taking 1-minute movement breaks every hour, and performing quick workouts lasting 10-15 minutes.
- An example meal plan consists of a veggie omelette or tofu scramble for breakfast, a grilled chicken or paneer salad for lunch, Greek yogurt or coconut yogurt as a snack, stir-fried veggies and grilled fish or paneer for dinner, and finishing the day with herbal tea.
- To further aid in weight management, Sunil recommends staying hydrated by drinking 2.5-3 liters of water daily and being active throughout the day, such as ditching the elevator for the stairs.
