How to lose weight when you have a sedentary job

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How to lose weight when you work in an office? It may seem like an uphill battle. Everyone tells me that I am a naturally blessed guy: I can eat anything and not gain weight. I sit in front of my computer for hours and my figure remains like Shaggy Rogers from Scooby Doo. But for many people, the reality is not quite the same. Long hours spent sitting, combined with limited physical activity, often lead to weight gain and decreased energy levels.

However, it is entirely possible to lose weight and stay healthy even if your job requires you to sit most of the day. By adopting intentional habits, you can overcome the challenges of a sedentary lifestyle. Let’s explore practical strategies to help you achieve your weight-loss goals while thriving at your desk job.

Understanding the Challenges of a Sedentary Job. According to doctors, modern office work often involves prolonged sitting, which can slow your metabolism, decrease calorie burn, and lead to muscle imbalances. Common challenges include:

Low Activity Levels: Sitting for extended periods reduces opportunities to burn calories.

Mindless Eating: Office snacks and stress-induced eating contribute to excess calorie intake.

Poor Posture: Slouching can weaken core muscles and hinder physical performance.

Time Constraints: Busy schedules make prioritizing exercise and meal preparation difficult.

Acknowledging these challenges is the first step to overcoming them.

Incorporate Movement into Your Day. Even with a desk job, you can find creative ways to stay active:

Take Micro-Breaks: Stand, stretch, or walk for a few minutes every hour. Set an alarm to remind. For example, I use the Pomodoro technique, which sets up blocks of time with 25 minutes of work and a short five-minute break.

Use the Stairs: My office is on the third floor, and I opt for the stairs instead of the elevator. Why not do the same whenever possible?

Desk Exercises: Try seated leg raises and shoulder rolls. I also like to do chair sit-ups: For a minute or two, with your hands resting behind your head, lean your torso forward while lifting your knees alternately. It’s simple and painless, but consistency is key.

Walking Meetings: Suggest walking meetings for brainstorming sessions or casual discussions. It also works if you are a solo entrepreneur, where you get together with yourself, letting ideas flow during a walk in the fresh air.

Walking Alone: If you’re wondering, ‘Can walking help you lose weight?’ — the answer is yes. Walking is one of the most underrated fat-loss tools. It’s simple, effective, and sustainable. For example, a person weighing around 155 lbs burns approximately 140–150 calories by walking briskly for 30 minutes (at about 3.5 mph).

Optimize Your Diet. Weight loss is largely influenced by diet. Adopt these tips to manage your calorie intake:

Meal Prep: Prepare healthy meals in advance to avoid relying on fast food or vending machine snacks.

Mindful Eating: Eat slowly, savor your food, and avoid distractions like smartphones while you eat. I’ve learned not to be a hostage to the WhatsApp notifications. If it rings while I’m eating, I ignore it. The message can wait.

Healthy Snacks: Stock up on nutritious options like nuts, yogurt, and fresh fruits. These are particularly important to me, as I come from a tropical country, meaning we love fruits.

Hydration: Will drinking water help you lose weight? Well, water itself doesn’t burn fat directly, but it reduces appetite. Drinking water before meals can help you feel fuller, leading to a reduction in calories consumed. Studies suggest drinking ~500 ml (about 17 oz) before eating may reduce intake. Moreover, it replaces High-Calorie Drinks. Choosing water instead of soda, juice, or sweetened coffee can help reduce calorie intake.

Portion Control: Use smaller plates when eating. If humans are a product of their environment, so is your food. Be mindful of portion sizes, and don’t eat with your eyes.

Prioritize Regular Exercise. A sedentary job doesn’t mean you can’t exercise. Schedule workouts to boost your metabolism and build strength:

Morning or Evening Workouts: Dedicate 20-30 minutes to jogging, cycling, or strength training activities. If you ask me if I like it, I’ll say no. It’s like taking bitter medicine. Just hold your nose and do what needs to be done.

Home Workouts: Follow online fitness videos if you’re short on time or prefer staying home

Weekend Activities: Use weekends to engage in longer workouts or outdoor activities.

Strength Training: Focus on building muscle, which helps burn calories even at rest.

Leverage Technology. Modern tools can support your weight-loss journey:

Fitness Trackers: Use devices to monitor steps, calories burned, and activity levels.

Apps: Explore nutrition and workout apps to track progress and stay motivated.

Standing Desks: Invest in a standing desk or an adjustable desk converter to alternate between sitting and standing.

Manage Stress and Sleep. Stress and inadequate sleep can derail your weight-loss efforts by affecting hormones that regulate hunger and metabolism:

Stress Management: Practice mindfulness, meditation, or deep-breathing exercises to manage stress.

Sleep Hygiene: Aim for at least seven hours of quality sleep each night. Maintain a consistent sleep schedule and create a restful environment.

Other Tips

Avoid snacking mindlessly: Keep unhealthy snacks out of reach and replace them with pre-portioned healthy options. Drinking water and chewing gum can also curb cravings.

Short bursts of exercise can make a difference: Even 10-minute physical activity sessions, such as brisk walking or stretching, can boost your overall calorie burn and improve your health. Additionally, as a designer, they also help stimulate my creativity.

No time to cook? Focus on simple, nutritious meals with minimal preparation, like salads, wraps, or smoothies. Meal delivery services offering healthy options can also be helpful.

Ultimately, losing weight with a sedentary job is far from impossible, but achievable with the right strategies. You can create a sustainable lifestyle that supports weight loss by integrating more movement into your day, making healthier food choices, doing some exercise, leveraging technology, and managing stress and sleep. Remember: small, consistent changes often lead to the best results. Start today, and enjoy the benefits of a healthier, more energetic you.

If you’re looking for a clear and structured path to complement your efforts, a reliable dietary framework can make a world of difference. That’s where a well-crafted, protein-focused approach can help you stay full longer, curb unnecessary snacking, and support fat loss—all without sacrificing energy levels throughout your workday.

One resource I highly recommend is The New Turbo Protein DIET by Dieter Markert. Not only is it based on sound nutritional science, but it’s also practical for those of us juggling busy, sedentary jobs. The plan emphasizes high-quality protein intake to kickstart fat metabolism while preserving muscle mass—a crucial combination when you’re sitting most of the day. Plus, I personally designed the cover for this edition, so it’s a project I’m proud to stand behind on multiple levels.

If you’re ready to take your weight loss journey to the next level with a proven plan, this book is a great place to start. Enjoy a copy of Markert´s book by clicking the button below, and begin to help transforming your routine today.



Win Over Your Client by Reversing Their Image

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In the 1970s, three researchers conducted a fascinating study on how familiarity influences our preferences. Published in a scientific journal, their work revealed an essential truth about human nature: we are drawn to what feels familiar. To demonstrate this, they devised an experiment with a simple yet profound design.

The researchers gathered a group of women and asked them to compare two versions of the same photograph: one that showed the subject as they appeared in reality and another that presented a mirrored version of the same image.

Back then, they used photo negatives—a now-obsolete medium—but the principle remains relevant today. Since you may have never seen a film negative, let me update this example to modern terms. Imagine taking an old photo of yourself, scanning it, and printing two versions: one in its original form and the other flipped horizontally.

Now, picture this scenario. You’re asked to choose which version you find more appealing. Simultaneously, someone else evaluates the same two versions and picks their favorite. What happens? You’ll likely prefer the mirrored version, the one that matches what you see every day in the mirror. Meanwhile, the other person, accustomed to seeing your face as it naturally appears, will prefer the unaltered version.

Why Familiarity Matters
This phenomenon occurs because our preferences are deeply tied to familiarity. Your friend gravitates toward the version of you that they’ve seen countless times in the real world. You, however, are most familiar with your reflection, as mirrors dominate your personal experience of your face.

This subtle yet powerful bias demonstrates how deeply ingrained familiarity is in our psyche. It’s not just about faces—it’s about everything we encounter, from the brands we trust to the designs we find appealing. We are wired to feel comforted and reassured by what we already know.

Design, at its core, is about communication. It’s about conveying ideas, emotions, and solutions in a way that resonates with your audience. But here’s the catch: when creating something new for a client, you’re effectively showing them a “reversed photo” of themselves. They’re not yet familiar with your vision or how it reflects their identity, needs, or values.

This disconnect can lead to challenges. As designers, marketers, or creators, we often fall in love with our ideas. We imagine clients seeing the brilliance of our work immediately. Yet, when they don’t respond as expected, it’s easy to feel frustrated or discouraged. The truth is, their hesitation isn’t a rejection of your skills—it’s a natural reaction to the unfamiliar.

How to Align Your Vision with Theirs
To win over a client, you need to bridge the gap between their current perspective and the new ideas you’re introducing. Here are some strategies to foster that connection:

Start with Empathy. Before diving into solutions, take time to understand your client’s world. What are their priorities, challenges, and aspirations? Familiarize yourself with their brand, audience, and personal preferences. The more you understand their perspective, the better you can align your designs with what feels “right” to them.

Involve Them Early. Don’t wait until the final presentation to unveil your ideas. Share sketches, mood boards, or prototypes early in the process. This allows clients to see how their input shapes the project, fostering a sense of ownership and familiarity with the evolving design.

Tell the Story Behind Your Design. Help clients understand the rationale behind your choices. Explain how each element connects to their goals, values, or audience. When they see the thoughtfulness behind your work, they’re more likely to embrace it.

Incorporate Familiar Elements. While innovation is crucial, anchoring new ideas in familiar elements can ease the transition. For example, use colors, shapes, or fonts that reflect their existing brand identity while introducing fresh twists.

Be Patient and Open to Feedback. Reactions to unfamiliar designs aren’t final judgments—they’re opportunities for dialogue. Listen to your client’s concerns without defensiveness and be willing to adapt. Often, these conversations lead to stronger, more aligned solutions.

The Science of Familiarity in Consumer Behavior
The concept of familiarity extends beyond client relationships. In consumer psychology, it’s known as the mere-exposure effect—the idea that people tend to develop a preference for things simply because they’re exposed to them repeatedly. This principle is why successful brands invest heavily in consistent messaging, visual identity, and advertising. Familiarity breeds trust, which ultimately drives loyalty.

As a designer or creator, you can leverage this insight by ensuring that your work resonates not just with your client but also with their audience. Think about the emotions and associations your design evokes. Does it feel approachable, trustworthy, or aspirational? These elements contribute to a sense of familiarity and connection.

When Familiarity Meets Innovation
While familiarity is essential, it’s not the whole story. Innovation—offering something new and exciting—is equally important. The challenge lies in balancing the two. Too much familiarity can feel boring; too much innovation can feel alienating.

The sweet spot is familiar novelty—designs that feel fresh yet grounded. Consider how successful brands introduce change. When Apple redesigns its iPhone, the updates are incremental, ensuring the product remains instantly recognizable. This balance allows them to push boundaries without alienating their loyal customers.

A Lesson for Creators: Design for the Consumer
Ultimately, the key takeaway is this: design isn’t about the creator’s preferences—it’s about the consumer’s experience. Whether you’re crafting a logo, developing a product, or curating a marketing campaign, the goal is to evoke a sense of connection and recognition. When people see themselves—whether literally or metaphorically—in your work, they’re more likely to embrace it.

So, the next time you present an idea to a client, remember the reversed photo experiment. Their initial reaction might reflect unfamiliarity, not dissatisfaction. By understanding their perspective, involving them in the process, and finding ways to connect your vision to their identity, you can create something they’ll not only accept but truly cherish.

Ultimately, the cost of acquiring a customer can be lower than the cost of buying a mirror.

The Best Time to Post on Instagram

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I once read about a storm in 2020 in the US, which created a “mega-flash” of lightning spanning an area almost 500 miles long and 100 miles wide. It set a new world record. And it lasted for over 15 seconds. In other words, the people in Mississippi who saw that flash didn’t realize it wouldn’t end until it reached Texas.

It’s one of those phenomena that, for it to happen, requires extraordinarily perfect conditions.

Just like a video, a photo, or a text we post on social media, it’s just a spark. But depending on the moment, it can spread, just like that lightning in Mississippi did.

Instagram, for example, is one of the most influential platforms in the digital age, boasting over 1.4 billion active users worldwide. I am from the time of Orkut, the Google social network that was a craze in Brazil. Shortly after, Facebook came along. It was there that not only an area to connect friends and share moments emerged, but also an ecosystem for various businesses. Over time, Facebook’s hair started turning gray, and its reign was taken over by Instagram.

Thus, migrating to Instagram became a natural move, no matter what your professional field is. For businesses, influencers, and content creators, reaching the right audience is critical, and timing plays a major role in maximizing engagement. Posting at the right time can mean the difference between your content thriving or disappearing in the sea of posts.

And that’s because Instagram’s algorithm prioritizes content that it believes users will engage with. Factors like likes, comments, shares, and saves influence what content is shown first in users’ feeds. If you post when your audience is most active, the chances of engagement are higher, signaling the algorithm to promote your post further.

Here’s why timing is crucial:

a) Higher Engagement Rates: Posting when your audience is online increases the likelihood of immediate interaction.
b) Boosted Visibility: Early engagement signals Instagram to push your post to more people.
c) Optimized Resource Use: Tailoring your posting schedule ensures you’re putting effort where it matters most.

And what would be the best times to post on Instagram? While optimal posting times can vary depending on your audience and niche, studies have provided general guidelines:

Best Days: Wednesdays and Thursdays are considered the best days to post.
Best Time Slots:
6:00 AM – 8:00 AM. Users often check their phones first thing in the morning.
11:00 AM – 1:00 PM. Lunchtime browsing is common.
(7:00 PM – 9:00 PM. People unwind and scroll through social media after work.
Avoid: Late-night posts (10:00 PM – 4:00 AM) when engagement tends to be the lowest.

These general patterns serve as a starting point, but you’ll need to dive deeper into your specific audience data for tailored success.

If your followers are global, consider time zones. Use Instagram Insights to see where your audience is located and adjust your schedule. Instagram Insights is a powerful tool that helps to determine when your followers are most active. Here’s how to use it:

a) Switch to a professional account (if you haven’t already).
b) Navigate to the Insights section in your profile.
c) Go to the “Audience” tab and scroll to “Most Active Times” to analyze your audience activity.
d) Review data for the days and hours when your audience is online.
e) Use this information to test and adjust different posting times.
f) Monitor the performance of posts published during peak activity hours.

The best time to post on Instagram isn’t a one-size-fits-all answer. However, consistency, high-quality content, and timely posting are the pillars of Instagram’s success. By leveraging these strategies, you’ll increase engagement and build stronger connections with your audience.

Finally, once the spark has been created and the “weather conditions” on the web have been verified, it’s time to see (or not) how far the value of your content can go.

Be different!

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In 1933, German psychologist Hedwig Von Restorff conducted a simple yet groundbreaking experiment on human memory. She presented participants with a list of words that were all categorized similarly, except for one word that was completely different.

For example, the list could include words like “cat,” “dog,” “lion,” and “tiger” (all related to animals), with the word “conduit” (out of context for animals) inserted. After the list was shown, participants were asked to recall as many words as possible.

This phenomenon came to be known as the Von Restorff effect, which revealed that isolated items stand out in memory due to their uniqueness.

Naturally, businesses have leveraged this effect to create more impactful advertising campaigns. A commercial or ad that breaks away from the typical visual or narrative patterns of conventional media can be more effective in grabbing attention and being remembered. For instance, an ad may feature an unusual element or an unexpected image associated with a product to ensure it stands out in the consumer’s mind.

In design, highlighting certain visual elements can make an item more memorable. This is commonly used in user interfaces and website design, where key elements are emphasized to capture the user’s attention.

In a world saturated with information, uniqueness has become a powerful tool to attract attention and improve customer retention, whether for products, brands, or ideas.

Does a blank sheet of paper mean nothing?

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The American John Cage (1912-1992) was a composer who is probably known for just one work: 4’33”. It is an experimental piece that can be performed by any instrument and, even better, by any person.

The score instructs the performer to NOT play their instrument for exactly four minutes and thirty-three seconds, because the “music,” in this case, consists of the ambient sounds that the audience hears during the performance.

In short, a very simple little piece of music.

But, no matter how much this might seem like pure nonsense (I, for instance, wouldn’t pay to attend such a concert, since I could play it for free on the piano here at home), there is an interesting question to analyze not by what it is, but by what is around it.

Imagine a piece of paper with nothing written or drawn on it. Just a blank space.

This empty area actually has the same importance as the written or drawn elements on it. It is this separation of background and elements, as well as sound and silence, that explains the dependence our perception has on the surrounding environment.

Take, for example, the classic image of the two heads facing each other.

Or am I seeing a white vase? In any case, both options are valid. Figure and background have the same importance.

Similarly, we can say that size and brightness are also relative. Look at the figure below and say without thinking: are the shades of gray in the central square of these two figures the same?

They are. The simultaneous contrast of the surrounding squares is what ends up deceiving our eyes.

And what about the diameter of the central dots in the two illustrations—are they the same?

Yes, they are. The small and large dots around them, when seen side by side, create this perception.

So, now that we know that there is no such thing as “nothing” and that even the illusory emptiness of a blank page has its function in design, I had an idea: I’m going to write a book with only blank pages.

Preferably one where the reader can read for exactly four minutes and thirty-three seconds.