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I have a sedentary job and I'm having some trouble reaching my calorie deficit, even with a daily gym workout.

On Friday, October 10, 2008 by dotFIT experts

Answer: First of all, keep in mind that you can still reach your calorie deficit on the days you don’t hit your calorie burn target by eating less. To increase your calorie burn during the day, you have to move every chance you get; especially when you’re not at work. Every movement burns calories and small bouts of activity add up when you’re consistent. Here are some tips:

  • Wake up 15 minutes earlier and go for a short brisk walk
  • Park as far as you can at work to get a few more steps and minutes of activity
  • Take the stairs whenever you can
  • Devote your morning and afternoon breaks for short walks or climbing stairs
  • Use part of your lunch break to walk or hit the gym and eat your lunch at your desk
  • Stand up or pace when possible – during phone calls, meetings, kid’s games, practices and watching TV
  • Set up your work station so you can stand up
  • Sit on a stability ball instead of a chair
  • Work harder at the gym using intervals, sprints, hills and circuit training
  • Try a new activity to rev up your metabolism

If you need to, you can catch up on your calorie deficit by adding to your weekend workouts. An extra 45 minute walk will burn about 200 calories. Remember, cutting back on calories will also help you reach your calorie deficit. Eat smaller portions at each meal and skip any extra calories from coffee drinks, sodas, alcohol and deserts. You’ll hit your weight loss goal if on average, you’re in a calorie deficit. Having a smaller deficit on some days won’t affect your results if you make up for it by reaching a greater deficit on different days.

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