Can You Lose Weight Working A Sedentary Job? Yes & Here's How I Did It

Summary

In this video, the speaker shares their journey of gaining 45 pounds while working a desk job and how they successfully lost 40 pounds over nine months. They discuss how their unhealthy eating habits and lack of a structured gym plan contributed to weight gain. The speaker emphasizes the importance of being in a calorie deficit, tracking food intake, and incorporating non-exercise activities (NEAT) into daily routines. They encourage viewers to find a plan that works for them and stay consistent for long-term success in weight loss and health improvement.

Takeaways

• 💼 The speaker gained significant weight after starting a 9-to-5 desk job due to poor eating habits and lack of a structured fitness plan.
• 🍔 Initially, the speaker's diet was unhealthy, consisting of fast food, frozen meals, and irregular breakfasts.
• 🏋️‍♂️ Although they went to the gym frequently, the speaker lacked a specific plan, leading to confusion about why they were still gaining weight.
• 📉 In 2015, they began focusing on their calorie intake and activity level, realizing the importance of being in a calorie deficit to lose weight.
• 📊 The speaker used the Mifflin-St Jeor equation to calculate daily calorie needs and created a 500-calorie daily deficit, aiming to lose one pound per week.
• 📱 They logged their food intake meticulously using MyFitnessPal for two to three months to track calorie consumption and macronutrient distribution.
• 🥗 The speaker followed a balanced diet based on personal preferences, without adhering to a specific diet (e.g., keto, paleo), and followed the 80/20 rule for healthy eating.
• 💪 In addition to maintaining a structured gym routine focused on strength training and cardio, the speaker increased daily activity through NEAT (Non-Exercise Activity Thermogenesis).
• ⏳ It took nine months to lose 40 pounds, with a slow and sustainable weight loss approach.
• 🎯 The speaker emphasizes that there are no shortcuts to weight loss and encourages others to create a plan, stay consistent, and enjoy the process for long-term success.

Q & A

What is the main purpose of the video?

The main purpose of the video is to share the speaker's personal experience of gaining weight while working a desk job and the steps they took to gradually lose that weight. The speaker hopes viewers can take useful tips from the video to implement in their own weight loss journeys.

How much weight did the speaker gain while working as an accountant?

The speaker gained about 45 pounds, going from 140-145 pounds to roughly 190-192 pounds during their time as an accountant.

What were the speaker's eating habits during their weight gain?

The speaker's eating habits were unhealthy, consisting mainly of fast food like McDonald's, Taco Bell, and pizza for lunch, with dinners often made up of pre-packaged freezer food. Breakfast was inconsistent, sometimes skipped.

How did the speaker approach their weight loss in terms of calorie deficit?

The speaker calculated their calorie deficit using the Mifflin-St Jeor equation to determine how many calories they needed daily. They then reduced their intake by 500 calories per day to achieve a weight loss of about one pound per week.

What role did tracking calories play in the speaker's weight loss journey?

Tracking calories was crucial for the speaker. They used MyFitnessPal to log their food intake for 2-3 months to better understand their caloric and macronutrient intake. This helped them stick to their calorie deficit and make informed adjustments to their diet.

How did the speaker structure their meals while trying to lose weight?

The speaker structured their meals around protein, vegetables, and carbohydrates. Breakfast typically included eggs, chocolate milk, and fruit, while lunch and dinner consisted of protein like chicken or beef, vegetables, and sometimes carbs like rice or potatoes. They didn’t follow any strict diets like keto or paleo but ate foods they enjoyed.

What was the speaker's strategy for including treats in their diet?

The speaker followed the 80/20 rule, where 80% of their daily calories came from healthy, quality food, and 20% was reserved for treats like candy or ice cream. They allowed themselves to enjoy these treats within their calorie limits without feeling deprived.

Did the speaker continue tracking calories throughout their entire weight loss journey?

No, after a few months of tracking, the speaker stopped logging their food because they became familiar with the calorie and macronutrient content of the foods they regularly ate. This allowed them to estimate their intake without needing to track constantly.

What kind of exercise routine did the speaker follow while losing weight?

The speaker followed a focused strength training routine using a push-pull-legs split and added cardio about four times a week. Their cardio exercises included jump rope, rowing, and self-made spin classes.

What is NEAT, and how did the speaker incorporate it into their daily routine?

NEAT (non-exercise activity thermogenesis) refers to everyday movements that aren't formal exercise, such as walking or standing. The speaker increased their NEAT by standing during their train commute and using the Pomodoro Technique to take short movement breaks during the workday, such as walking or stretching.

What is the key takeaway the speaker wants viewers to learn from their weight loss experience?

The key takeaway is that slow, steady weight loss through a sustainable plan is more effective than relying on quick fixes or supplements. The speaker emphasizes the importance of having a clear plan, staying committed, and enjoying the process to achieve long-term success.