How to Lose Fat and Regain Energy with a Sedentary Lifestyle

In today’s world, even though we’re no longer confined by lockdowns, many of us have unknowingly slipped into an inactive lifestyle—thanks to long work-from-home hours, digital overload, and everyday stress. The fear and restrictions may have faded, but what remains is a pattern of low movement, erratic eating habits, and mental exhaustion.

I personally experienced this shift during the early pandemic. Despite years of discipline and strength, being stuck indoors and overwhelmed by the situation caused a major drop in my stamina, flexibility, and strength. But it wasn’t just me, many around me experienced rapid weight gain and a significant loss in energy levels.

That phase made me realize: if I don’t act now, all my years of hard work could go in vain. I stopped fixating on what I couldn’t control and instead focused on what I could. I started moving intentionally, creating challenging but effective workouts from the comfort of home. That mindset shift made all the difference.

And it can for you too, if you take the first step.

Try out these small changes and see how far it takes you:

• Willingness to Do: If you're not mentally committed, no workout plan or diet can help. Motivation begins with mindset. Choose your "why" and remind yourself of it daily.
• Exercise Is Important: Whether you're working at a desk or commuting daily, carve out 30–60 minutes a day. Mix bodyweight training, yoga, or cardio like stair climbing, skipping, or even brisk walking. Start small, consistency matters.

  These are some simple exercises to get you going that can be followed in a mat space:

  Cardio can also be performed with a combination like – 10 minutes skipping & jumping jacks or 10 minutes spot jog & mountain climber.

  1. Free squat
  2. Squat & jump
  3. Burpees
  4. Toe touch crunch
  5. Plank
  6. Mountain climber
  7. Superman poses
  8. Squat with lunges
  9. Side plank
  10. Push ups
  11. Cat camel pose
  12. Worm walk
  13. Triceps dips using chair
• Eat right: Follow an appropriate nutrition plan wherein you are not starving or undereating. Eating a wholesome meal that includes carbohydrates, protein, healthy fats, vitamins, minerals and fibre.

–Add proteins to your meal. Best protein options are lentils, tofu, paneer, chicken, eggs, fish etc.

–Eat seasonal fruits and vegetables

–Avoid deep fried food nd too much sugar

–Take your last meal 3 hours before you sleep

– Keep hydrating, drink 2.5 litres to 3 litres of water

•  Keep moving: Do not sit when you can walk or stand.Walk during calls, stand while brainstorming, do light stretches during screen breaks. These small movements make a huge difference and help you in avoiding back and knee stiffness.

You don’t need a gym or a perfect routine to regain your fitness, you just need a willing heart and a moving body. Whether you’re at home, the office, or somewhere in between, take charge of what’s in your control: your daily choices. Physical activity, even in small doses, can help you release tension, regain energy, and feel stronger, both mentally and physically