Weight Loss Tips for a Sedentary Lifestyle

by Head Health Nutter on April 24, 2015

Are you having trouble figuring out how to get physically active? Are you stuck in your chair often watching TV or working too much? If this sounds like you, then you might be suffering from a condition that makes thousands of people big: a sedentary lifestyle. Keep reading today’s guest blogger, Perly Rodolfo, for practical weight loss tips for inactive people!

You are probably reading this article because you are searching for ways on how to overcome this type of behaviour. A sedentary lifestyle can degrade your health in many ways, especially when it comes to your emotional, social and physical attributes, such as weight gain.

couch potato Sedentary lifestyle is often referred to as a “sitting disease" or more known as “couch potato", which is often the lifestyle choice of obese and overweight individuals. Activities such as sitting, reading, watching television, playing video games and prolonged computer use (such as those who work in the office) with no vigorous physical exercise are considered sedentary activities.

Read on and get more insights on how to overcome weight gain even if you are a couch potato.

Five Weight Loss Tips for Sedentary People

Tip#1 – Make your Diet the Most Important Part of Your Weight Loss Program

Okay, so you can’t avoid sitting on your chair because you are stuck in your workplace for at least 8 hours a day. What can you do to avoid weight gain?

The most logical thing to do is to watch what you eat. Dieters have all known the benefits of healthy eating for weight loss. While you can’t exercise to support your dieting program, at least you can help your body in preventing weight gain from mindless and unhealthy eating lifestyle.

First off, you need to drink a lot of water to keep you fuller longer. Experts suggest that drinking 8 glasses of water a day (cold water is much more preferable) before meals can help burn calories naturally. Now that a weight loss secret without exerting any sweat!

Next is to add more veggies into your diet and avoid salty, sugary and flour foods. Veggies are good alternative snack while you are in a couch or in your workplace. When you substitute vegetables for junk foods, you are guaranteed superb health and a better metabolism which will lead to better weight management.

What about your drinks? Smoothies, sodas, alcohol drinks and even juice shakes are the favourites in this department. However, these drinks will pound your calories into another level, giving your weight to endure. So if you are a sitting duck, avoiding these types of drinks can be beneficial for your weight loss endeavour. Drink water, almond milk or indulge yourself for a healthy and fresh fruit drinks instead.

Remember that I don’t suggest that you fast or do any known fad diet online. Just a sensible but balanced diet will do.

Tip#2 – Stretching / Simple Exercises

Now if you really can’t avoid sitting for a long time, then you can do simple desk stretches or desk exercises to keep the blood flowing in your body.

Shoulder shrugs can be relaxing because it releases your neck and shoulders. Do this exercise for about 16 reps while inhaling deeply. If you can lift your shoulders as high up to your ears, the better. Stand up and sit down without using your hands can be a challenge and will make you more physically active even if you spend a lot of time at work. Do another 16 reps for this workout after shoulder shrugs.

Hand exercises can be done while sitting. First, clench both your fists, stretching both hands out in front of you then make circles in the air. Do this first in one direction to the count of ten, and then reverse. Shake out your hands after the routine. You can also do some finger exercises while doing this trick.

How about your abs and legs? Leg extensions will satisfy your thirst for exercise. Grab the seat of your chair to brace yourself and keep a sturdy position. Extend your legs straight out in front of you so they are parallel to the floor. Flex and point your toes several times, then release and repeat as you like.

Lastly, you can do arm stretches, a body hug and a leg hug for your back and shoulders.

Tip#3 – Take a Dependable Dietary Supplement

Okay, you’re probably raising your eyebrows right? Don’t get too negative about this tip, because dietary supplements do work! It is just a matter of which diet pill is the best for you.

Most adult dieters use their own favourite brand of dietary supplements and research shows that most of them are using thermogenics or commonly known as fat burners. In a sedentary lifestyle case such as yours, you certainly don’t need fat burners as it is more ideal for people who exercise a lot. Plus, these supplements do have stimulants, so it can trigger side effects as well.

What fits best for people with sedentary lifestyle are carb/fat blockers, fat binders and appetite suppressants. I prefer appetite suppressants for you because most people can’t control mindless eating while in their chair. Appetite suppressant drugs such as Aminorex, Ephedra, Meridia and Phentermine are strong and effective pills but all were already discontinued drugs due to their infamous side effects.

Fortunately, there are “safe" alternative appetite suppressants that are available in the market and most of these dietary supplements work similarly like phentermine drugs. Here is a review of one of the bestselling Phentermine-alternative diet pills in the market today that you can try.

Tip#4 – Be Socially Active

If you are not completely a couch potato and are just stuck with your chair due to work, then you can do something to keep your weight in its healthy range. One way is to be more active socially. Why? Because being active socially active will lead to a more physically active lifestyle.

Social contact can be just effective as exercise at improving your mood and quality of life. So maintaining social interactions even if you are spending more time on your work desk, can help prevent the risks of depression, dementia or even obesity.

Having friends that are inclined to sports or have an upbeat work ethic can influence you to the same routines. Classes such as sports, art, music or even a writing course can help you to prevent being a couch potato. Volunteering for a community work, joining a club or a gym perhaps, will all help in encouraging you to get fit physically and mentally, and it all start by being socially active.

Even new technology today such as social media sites, apps and many others will do the same benefits for you.

Tip#5 – Use Fitness Accessories

This time, you’re going to need to spend some money as I am going to recommend some products that can be useful for your weight loss program. I guarantee that these products are suitable for sedentary people like you.

Hand Strengtheners

Hand strengtheners are useful even if you are lying on your bed. It works by pressing the strengthener gadget multiple times until satisfied. Hand strengtheners are perfect for sedentary individuals as it less intense and can be done anywhere.

Wrist Weights

There are hundreds of brands that offer different types of wrist waists. From 2 pounds up to five pounds pair weights. Wrist weights are perfect if you think you are spending more time watching television or playing your favourite video game. The weight itself reminds you that you are trying to get fit even if you are so lazy on your couch. Best used together with a pair of ankle weights.

Stomach Belts

Waist trimmers or stomach belt fitness accessories are perfect for people with sedentary lifestyle. Though the reviews for these type of products varies, there are still a valuable equipment that you can use to tone your abdominal area.


A cardiovascular machine that can be placed under your desk, a stepper or sometimes called pedal exerciser, is one of the best exercise equipment that you can use to improve your health. A stepper is designed specifically for people who are too busy working in the office or at home. So if you consider yourself sedentary, then you may want to consider using stepper machines.


Being a sedentary individual doesn’t mean that you can’t get fit or lose weight. These practical tips can help improve your weight and your overall health.

But of course, I still encourage you to give time for regular exercise as it is beneficial for you. Remember that activity and exercise are not always the same. This means that not all activities that I mentioned here can be your main fitness regimen, but will just help to sustain small components of musculoskeletal and metabolic health. You still need to exert a lot of effort to achieve your health goals.

Think about the time you spent for sitting down and think about its effects on your health. So you need to ensure that you win your battle against sedentary lifestyle and I guarantee that you will win your battle against weight gain!


  1. http://www.webmd.com/fitness-exercise/features/stretching-exercises-at-your-desk-12-simple-tips?page=2
  2. http://en.wikipedia.org/wiki/Sedentary_lifestyle
  3. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2996155/

About the Author

Perly Rodolfo is the editor of one of the fastest growing supplement review sites – www.populardietpills.net. We offer unbiased and functual reviews of the best weight loss pills in the market today. Read our top rated pill here.

Got any tips yourself to guard against the negative health effects of a sedentary lifestyle?

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