I Lost 25kg (55kg): Feel Great! I’ll Tell You How.
How I Lost 25kg (55lbs) in a Year with Desk Exercises & Smart Eating
I lost 25kg (55lbs) in one year by embracing desk exercises and smarter eating habits. My weight loss story involves being disciplined around food and that small, consistent changes can yield big results.
These practical quick workouts and a low-carb, time-restricted diet transformed my health without gym visits. Here’s how I achieved executive wellness with office fitness and mindful nutrition, plus actionable tips to help you start your transformation today!
My Approach to Losing 25kg (55lbs)
Desk Exercises: Fitness at Your Desk
As an IT sales professional, I faced relentless workdays in Melbourne’s fast-paced corporate world, leaving little time for fitness.
Long hours at my desk made traditional workouts challenging so desk exercises became my go-to for staying active. These quick workouts were crucial in my 25kg (55lbs) weight loss, boosting energy and burning calories without leaving my office. Here are five key exercises I did daily:
- Desk Push-Up
Place hands on your desk, step back, lower your chest to the edge. Do 10-12 reps. This strengthened my arms and core. I love Alo Moves for guided office fitness routines. - Seated Leg Raise
Sit tall, lift one leg straight out, hold for 10 seconds, alternate for 8-10 reps. This core-toning move kept me active during marathon sales calls. - Chair Dips
Sit on your chair’s edge, hands gripping the sides, slide off, lower your body. Do 10 reps. Check out FitOn for more upper-body workouts. - Seated Twist
Sit upright, place your right hand on your left knee, twist gently, hold 10 seconds, switch sides, repeat 3x. This improved spinal mobility during long desk hours. - Desk Squat
Stand, squat until nearly touching your chair, then stand.
Smart Eating: Low-Carb and Time-Restricted
To support my desk exercises, I adopted an 8-hour eating window (11am–7pm), allowing coffee with milk outside this period for flexibility. My low-carb diet focused on protein-rich foods like eggs, chicken, and vegetables, plus healthy fats and avoided bread, pasta, and sugary snacks. This curbed cravings and sustained energy. Drinking 1–2 liters of water daily kept me hydrated and supported my metabolism. Apps like MyFitnessPal helped me track intake and enjoying meals I loved, helping to stay consistent.
How It Worked Together
Combining desk exercises with smart eating created a sustainable routine. The quick workouts burned calories and sharpened focus and the low-carb, time-restricted eating reduced calorie intake without feeling restrictive. This approach helped me lose 25kg (55lbs) in a year, boosting my health and confidence. Simple swaps, like water for soda or chair dips between meetings, added up. For executives in Melbourne or worldwide, this method fits hectic schedules without needing a gym.
Conclusion
There are many weight loss stories however unfortunately people easily put it back on again if they go back to old habits. Healthy eating and exercise needs to become a habit and you don’t need a gym or spend lots of time exercising. What and how much you eat is 90% of the story.
Losing 25kg (55lbs) as an IT sales professional showed me that executive wellness is within reach using desk exercises and mindful eating. My 8-hour eating window, low-carb diet, and 1–2 liters of water, paired with office fitness, made it happen. These strategies can work anywhere.
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Table of Key Strategies
| Strategy | Description | Benefits |
|---|---|---|
| Desk Push-Up | Hands on desk, lower chest to edge, 10-12 reps. | Strengthens arms and core, boosts energy. |
| Seated Leg Raise | Lift one leg straight, hold 10 seconds, alternate, 8-10 reps. | Tones core, supports prolonged sitting. |
| Chair Dips | Sit on chair edge, lower body with hands on sides, 10 reps. | Targets triceps, enhances upper-body strength. |
| Seated Twist | Right hand on left knee, twist, hold 10 seconds, switch, repeat 3x. | Improves spinal mobility. |
| Desk Squat | Squat until nearly touching chair, stand, 12 reps. | Strengthens legs, improves mobility. |
| Time-Restricted Eating | Eat within 8-hour window (11am–7pm), coffee with milk allowed outside. | Reduces calorie intake, stabilizes energy. |
| Low-Carb Diet | Focus on protein, vegetables, healthy fats; avoid bread, pasta, sugar. | Minimizes cravings, supports weight loss. |
| Water Intake | Drink 1–2 liters of water daily. | Boosts metabolism, maintains hydration. |
