Can Standing Desk Help You Lose Weight? [7 Tips to Lose Fat]

Do you know standing burns 47 calories more than sitting and it also helps to improve your posture and reduce neck and back pain?

If you’re looking to shed a few pounds, you may be wondering if a standing desk can help. After all, standing burns more calories than sitting, so it seems like a logical way to lose weight. 

But is it really that simple?

In this article, I’ll discuss can standing desk help you lose weight and 7 advanced tips for losing more weight while standing at a standing desk.

So, let’s dig in!

Key Takeaway

  • A standing desk can help you lose weight and it burns 187 calories per hour which is quite significant for the long term.
  • You can burn fat by standing at a comfortable height, drinking lots of water, exercising, and eating a healthy diet.

Can Standing Desk Help You Lose Weight?

Yes, a standing desk helps you lose weight by burning more calories than sitting.

Now, the question is how does a standing desk lose weight?

A calorie is a unit of measurement for energy that is consumed by the body and if calorie intake is increased it adds up as fat.

One study found that people who used a standing desk burned about 187 calories per hour while a sitting desk burns only 139 calories per hour.

The difference of 47 calories between sitting and standing may not seem a lot but it adds up in a long term and results in significant weight loss.

7 Tips on How to Increase Weight Loss With Standing Desk?

Several people find it difficult to stand at a standing desk properly which will increase weight loss.

Here are 7 advanced tips on how to increase weight loss with even a cheap standing desk:

1. Set it at a Comfortable Height for you

It’s important to make sure that it is at a comfortable height for you. If the desk is too high or too low, it can actually cause you to burn fewer calories.

The optimal standing desk height for an average person is about 40-45 inches. Furthermore, your monitor should be at eye level and 20-28 inches away.

An image showing Proper Height of Standing Desk and Monitor Height
Proper Height of Standing Desk and Monitor Height

2. Stand at Least for Two Hours Per Day

Regarding, weight loss, every little bit counts. And standing for two hours per day on a standing desk can actually help increase weight loss.

The amount of time someone new to a standing desk should stand is different than for someone who is used to one. If you’re used to a standing desk, you can stand for 4-5 hours a day, which will help you lose more weight.

3. Stand up Straight While Using Standing Desk

When you slouch, your body burns fewer calories. 

Good posture requires the use of more muscles, which means your body has to work harder and burn more calories. 

Additionally, when you stand up straight, you take up more space and look thinner. This can make you feel more confident, which may lead to improved weight loss results.

To stand up straight:

  • Make sure your feet are planted on the ground.
  • Put your shoulders back.
  • Tuck in your chin.
An image showing Perfect Way to Stand at Standing Desk
Perfect Way to Stand at Standing Desk

4. Take Breaks Often to Move Around

To lose more weight you might want to consider taking more breaks to move around.

A recent study found that people who took more breaks to move around while working at a standing desk burned more calories than those who didn’t. 

The study participants who took the most breaks burned an average of 100 more calories per day than those who took the fewest breaks.

5. Drink Plenty of Water

Water is essential for our bodies to function, it makes up about 60% of our body weight.

Plus, water increases the fat-burn process (lipolysis) and lowers the blood sugar level.

Here are some tips to intake more water while working:

  • Fill up your water bottle before you start working.
  • Keep your water bottle within easy reach.
  • Take small sips of water throughout the day.
  • Avoid caffeine and sugary drinks, which can dehydrate you.

6. Exercise Regularly and Eat a Healthy Diet

Even though a standing desk helps you lose weight but more weight can be lost by incorporating exercise.

The human body is designed to move, and when we don’t get enough exercise, we can start to see some negative effects on our health.

Along with using a standing desk, you need to make sure that you’re getting enough exercise and eating a healthy diet.

7. Maintaining a Caloric Deficit

A caloric deficit means burning more calories than you intake, no weight loss journey can be completed without a caloric deficit.

For example, if you’re burning 300 calories every day by standing but you eat 500 calories of extra junk, then you’re undoing your hard work.

The only way to burn fat is to burn more calories than you consume.

You can do this by exercising more and eating less.

An infographic showing Tips to Increase Weight Loss With Standing Desks
Tips to Increase Weight Loss With Standing Desks

How Does Standing Desk Help You Lose Weight?

If you’re looking to lose weight, a standing desk can be a great addition to your weight loss arsenal. 

Here’s how to help you shed those unwanted pounds.

1. Burns More Calories

As I’ve said earlier, standing at a desk increases calorie burn.

More calories are burnt because your muscles have to work harder to support your body weight. 

The table below shows the number of calories burnt for several hours standing.

No of HoursCalories Burned on Standing Desk
1 hour187 calories
2 hours374 calories
3 hours561 calories
4 hours 748 calories
5 hours935 calories
6 hours1,122 calories
7 hours1,309 calories
8 hours1,496 calories
Number of Calories Burnt With Hours on Standing Desk

2. Gets You a Little Tired

Getting tired improves your metabolism and digestion process. Standing at a standing desk for long hours makes you a little more tired as compared to sitting.

But, if you want to avoid tiredness, follow these tips:

  • Take frequent breaks.
  • Wear comfortable shoes.
  • Place something under your feet while using a standing desk.
An image showing Use of Anti-Fatigue Mat and Comfortable Shoes
Use of an Anti-Fatigue Mat and Comfortable Shoes

3. Helps You Move More Throughout The Day Which Can Lead To Weight Loss

If you’re looking for a way to move more throughout the day, a standing desk may be the answer.

That’s right – standing desks can encourage you to take more steps while working, which is a great way to lose weight.

4. Balances and Enhance Hormones that Boost Fat Burning

While standing, your body can burn more fat. This is because your metabolism is working harder when you are standing up.

It also secretes fat-burning hormones like insulin, leptin, and ghrelin.

5. Preventing Mindless Snacking

It’s all too easy to snack on unhealthy foods throughout the day. 

Whether you’re working at a desk, watching TV, or browsing the internet, there’s always something within reach to tempt you. 

But did you know that standing up while you work can help prevent mindless snacking?

When you’re standing, you’re more likely to be aware of what you’re doing and make better decisions about what you eat. 

While sitting, it’s easy to mindlessly reach for whatever is nearest to you, even if it’s not something you want to eat.

An infographic showing Reasons Why Standing Desk Helps You Lose Weight
Reasons Why Standing Desk Helps You Lose Weight

Ways to Incorporate Movement Into Your Workday With a Standing desk

If you work at a desk all day, it’s important to find ways to incorporate movement into your workday.

Following are some ways to incorporate movement into your routine along with a standing desk.

  • Take a break and move around after every 30 minutes.
  • Take a walk during your lunch break.
  • Try to use the stairs more.
  • Perform some stretches before and after using a standing desk.

Must Read: Maximize Your Workspace With a Standing Desk

Ideas for Staying Motivated to Lose Weight With a Standing Desk

It can be difficult to stay motivated to lose weight, especially if you have a sitting desk job. 

However, there are a few things you can do to make it easier while along with a standing desk.

  • Set realistic goals. Don’t set yourself up for disappointment by setting unrealistic goals.
  • Find a support group. It can be helpful to talk to others who are going through the same thing as you. You can work with your colleagues who are also using a standing desk.
  • Make a plan. Having a plan and knowing what you need to do each day can help you stay on track.
  • Reward yourself. When you reach a goal (like standing for 30 minutes straight), treat yourself to something special except eating junk.


Does a Standing Desk Help Reduce Belly fat?

Yes, a standing desk can help to reduce belly fat by burning more calories.

Do I Burn More Calories at a Standing Desk?

Yes, you burn more calories at a standing desk (around 47 calories more than sitting).

How Long Should I Stand at my Standing Desk?

You should stand for at least two hours per day and 30 minutes per hour to improve your health.

Are There Other Benefits to a Standing Desk?

Yes, there are other health benefits to a standing desk or adjustable standing desk, including an increase in productivity, better blood flow, reduced neck, and back pain, and fewer health risks and diabetes.

How Much Weight Can a Standing Desk Handle?

An average standing desk can handle about 150 lbs (68 kg). But, make sure, not to put enough weight on your desk else it’ll cause an ASR error.

What Sitting Position is Best for Losing Weight?

The best sitting position for losing weight is to sit up straight with your back against the chair and your feet flat on the floor.
Either way, a prolonged period of sitting is not best for losing weight.


In conclusion, standing does indeed have its benefits when it comes to weight loss. But, to maximize the effect of standing, one must also make sure to eat a healthy diet and exercise.

In this article, I’ve discussed whether can standing desk help you lose weight and seven advanced tips for losing more weight while standing.

So, which tips are you going to follow to lose more weight while standing? Let us know in the comments.

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