Are you one of those people who have a desk job and struggle to maintain a healthy weight? The sedentary lifestyle that comes with sitting at a desk for long hours can impede your efforts toward burning calories and losing weight.

Fortunately, you can incorporate some simple and enjoyable activities into your workday to burn calories and fat. Here are ten simple ways to do it.

1. Take the Stairs

You already know that taking the stairs instead of the elevator is a practical way to get in a quick cardio workout. Even if you work on the 15th floor, you can still climb to the 10th floor before taking the elevator.

Climbing stairs increases your heart rate, which burns calories and engages your leg muscles, especially your glutes.

2. Take a Walking Break

Instead of sitting at your desk during your break, consider taking a brisk walk. Walking can help you burn calories, jumpstart your metabolism, and boost your energy levels.

It also has other health benefits, such as reducing stress and improving your mood. If possible, go for a walk outside to get some fresh air and sunlight.

3. Stand Up and Stretch

Sitting for long hours tightens your muscles, which can cause stiffness, aches, and pains. Taking a break to stretch can help you relieve muscle tension, increase your flexibility, and burn a few calories.

Some simple stretches you can do at your desk include shoulder rolls, neck stretches, seated twists, and hamstring stretches.

4. Drink Water Frequently

Drinking enough water throughout the day can help you stay hydrated, improve your digestion, and promote weight loss. Water is also crucial for burning calories because it helps your body metabolize fat more efficiently.

Additionally, drinking cold water can boost your metabolism temporarily, causing your body to burn extra calories to warm up.

5. Use a Standing Desk

If your workplace allows it, using a standing desk can significantly increase the number of calories you burn during the day. Standing requires more energy than sitting, so your body uses more calories to maintain an upright posture.

Standing also enhances blood flow, burns fat, and improves your concentration and productivity.

6. Do Desk Exercises

You don’t have to go to the gym to get a good workout. Doing desk exercises can help you tone your muscles, increase your heart rate, and burn calories without leaving your desk.

Some simple desk exercises you can try include chair squats, calf raises, tricep dips, desk push-ups, and leg lifts.

7. Plan Your Meals and Snacks

Eating healthy foods and snacks can help you maintain a healthy weight and prevent weight gain. Instead of relying on the vending machine or fast food, pack some healthy snacks and meals from home.

Pack some healthy snacks such as fruits, nuts and vegetables that you can eat during work. Eating a balanced diet for breakfast, lunch, and dinner can also help you avoid the temptation to eat junk food.

8. Opt for Active Commuting

If possible, consider commuting to work in an active way. Walking, cycling or taking public transit is a great way to burn calories and reduce your carbon footprint.

Public transit users get more steps every day than people who drive, and you will probably save money as well.

9. Hold Walking Meetings

Instead of sitting in a conference room for a meeting, consider holding a walking meeting. Walking meetings can help you and your colleagues burn a few extra calories, get some fresh air, and boost your creativity.

Walking also improves your cognitive function and memory retention, making it an efficient and productive way to hold meetings.

10. Take Active Breaks

Finally, taking active breaks during your workday can help you burn calories and break up the monotony of sitting at a desk.

Instead of scrolling through social media or reading the news, take a five minute break to do some jumping jacks, lunges or run a few stairs. It will also enhance your focus and concentration when you resume working.