Is your job preventing you from losing weight?
The average American spends about 90,000 hours of their life working. This equates to about 38 years of full-time work, therefore your job DEFINITELY impacts the amount you move over the course of your lifetime (read more to find out where your profession rates as it relates to movement). Your daily movement directly impacts fat loss, and increasing daily steps is one of the first things we work on with our clients who want to lose FAT.
If you’re wanting to see the scale start to move, start by adding more movement to your day. This is why increasing your daily steps will help you shed those unwanted pounds:
Increased Energy Expenditure: The more steps you take, the more calories you burn. This increased energy expenditure can help create a calorie deficit, which is essential for fat loss.
Improved Metabolism: Regular physical activity, including walking, can boost your metabolism. A higher metabolism means your body burns more calories at rest.
Reduced Sedentary Behavior: Walking can help reduce the amount of time you spend sitting, which is linked to weight gain and metabolic issues.
Improved Cardiovascular Health: Walking is a great way to improve your heart health. A healthy heart can support weight loss efforts.
Reduced Stress: Physical activity, like walking, can help reduce stress levels. High stress levels can contribute to weight gain and make it harder to lose fat.
Improved Sleep: Regular exercise can improve sleep quality, which is important for weight management. Poor sleep can disrupt hormones that regulate appetite and metabolism.
So where do you measure up, and how does your job impact this? The average American gets between 3,000-4,000 steps per day, with the highest being from the following industries:
If your job is in the trades - you're in luck! You're likely getting a lot more movement than the average person, which is excellent for your overall health! If the scale still isn't budging, take a look at your nutrition, hydration and strength training - these could be the changes needed to increase fat loss.
Construction (12,000 to 15,000 steps/day): Workers in construction trades, such as carpenters, masons, and laborers, often spend their days walking around job sites, climbing ladders, and carrying heavy materials.
Delivery (12,000 to 15,000 steps/day) : Delivery drivers, whether they work for pizza chains, package delivery services, or ride-sharing apps, spend a significant portion of their day walking or running around to complete deliveries.
Healthcare (10,000 to 12,000 steps/day): Nurses, aides, and therapists in hospitals and clinics often walk long distances between patient rooms, departments, and offices.
Manufacturing (8,000 to 10,000 steps/day): Jobs in manufacturing plants, especially those involving assembly lines or material handling, can involve a significant amount of walking and standing.
Hospitality (8,000 to 10,000 steps/day): Hotel staff, including housekeepers, maintenance workers, and front desk personnel, can also rack up a considerable number of steps throughout the day.
Retail (7,000 to 9,000 steps/day): Sales associates, stockers, and other retail workers often move around a lot during their shifts, particularly in larger stores or warehouses.
Food Service (7,000 to 9,000 steps/day): Cooks, servers, and other food service workers can also be on their feet for extended periods, especially in busy restaurants and kitchens.
Industries with the lowest average step counts per day typically involve sedentary work. Workers in these industries average 3,000 to 4,000 steps per day. This often includes professions that require prolonged periods of sitting, such as:
Office jobs: Administrators, accountants, data entry workers, and many other office roles involve significant amounts of sitting.
Computer programming: Software developers and programmers often spend long hours at their desks.
Call center work: Customer service representatives and telemarketers typically sit for most of their shifts.
Driving: Truck drivers, taxi drivers, and some delivery drivers spend a significant portion of their day seated.
Lab work: Scientists and researchers in laboratories often work in a seated position.
It's important to note that even within these industries, individual step counts can vary depending on factors like the specific job role, company policies, and personal habits. If you’re someone that works from home, or in your office, start by scheduling a handful of 5 to 10 minute walks throughout your day - this can be inside, or outside. Consider scheduling phone calls where you can walk while chatting, and consider investing in a walking pad to increase your health and speed up weight loss!
It’s important to remember that sustainable weight loss also means you’re focusing on whole and minimally processed foods (prioritize protein!) , and daily behavior changes. We can help you with this!