Remote work pushed me into a sedentary rut—but a wake-up call changed everything. Through small, consistent changes, I shed 15kg while working remotely. Here’s how I did it.
As someone who has worked remotely for years, I understand firsthand the challenges faced by professionals working from home—juggling multiple projects, balancing family life, and battling unhealthy food and exercise habits that build up over time.
I went from weighing over 100kg and sitting all day at my desk to losing weight, reaching 75kg, and becoming more active than ever. Let me share how I transformed from a desk potato to a fit pro, losing 15kg while working remotely and becoming an office ninja in the process.
The Wake-up Call
I transitioned to remote work at the beginning of the COVID-19 pandemic. No more commuting, no need to dress up—I thought it was a win. What I didn’t anticipate, though, was how my clothes would start feeling uncomfortably snug. My shorts felt tight, and my shirt strained at the buttons.
I brushed it off at first, but everything changed when I saw a family photo taken at Christmas. My body practically screamed “desk potato.” That was my wake-up call. At that moment, I knew I had to make a change and become a better version of myself for the year ahead.
I Like to Move It
My first step was to promise myself that I would take it slow. I understood that just as I had gained weight gradually, I would lose it gradually—no quick fixes. To start, I weighed myself to establish a baseline. Then, I set a simple yet powerful goal: I would move for 5 minutes every hour I was awake. Using my smartwatch and phone reminders to track and prompt me, I committed to this routine.
It turned out to be a game-changer. I went from a desk potato to a fit pro by incorporating squats, stretches, and quick walks around the house—just 5 minutes every hour. At first, my body resisted; it was tough and uncomfortable. But the more I kept at it, the more energetic and alive I began to feel.
Eating Right
I’m a self-confessed foodie. I love to eat—whether it’s meat pies, doughnuts, or anything else that catches my eye. The fact that my kitchen was so close to my room didn’t help either. But I realized it was time to change my eating habits.
I started small, gradually cutting back. I began skipping breakfast and replacing it with water. I also stopped eating after 7 pm and swapped pastries for healthier options like yogurt, fruit, and granola.
Another major shift was cooking my own meals instead of ordering takeout or dining out. Preparing my meals and eating in smaller portions became a satisfying experience. It not only helped me stay healthy, but it also gave me the chance to improve my culinary skills.
Staying Fit
The more comfortable I became with my movement, the more I increased my steps. I’m not a gym person, so I stuck to home workouts.
I eventually worked my way up to 10k steps a day, walking around the house. I used the Fitbit app on my phone and smartwatch for fun exercises. On some days, I’d mix things up—switching to music and dancing or doing yoga to keep things interesting.
I loved closing my rings at the end of each day.
Being Consistent
Starting isn’t the hard part; staying consistent is. There were days when I slipped back into old habits—a slice of pizza here and there, which would later turn into cravings for the whole box. But I kept reminding myself why I started.
I also made it a point to share my milestones with friends and family. Knowing that I wasn’t alone in this journey kept me motivated and on track.
The Results
I successfully lost 15kg within six months of the new year. I felt stronger, healthier, and had more energy than ever before. Best of all, my clothes fit perfectly again.
Takeaway
Remote work can easily lead to a sedentary lifestyle if you’re not careful, but with small changes, you can stay active and healthy. It doesn’t require drastic changes all at once—the little things and consistent routines make all the difference.
If I can go from a desk potato to a fit pro, so can you!
