If you, like many, work in an office, developing 'cublicle bulge' can become a concern quickly. Spending long periods of time sitting at a desk teamed up with stress and having plenty of snacks at arms reach (biscuit tins, coworker birthday cakes, etc) can mean you'll be adding up the kilos quickly.
If you're keen to keep those office kilos off, here are a few helpful and easy ways to do it.
: It can be all too easy to pack on extra kilo when you spend so much time sitting at a desk. Image: Stock xchange credit: Debbie Schiel
Eat breakfast at home before work Sure it's easier to grab a muffin with your morning coffee or have a quick bite while you're driving to work but takeaway foods are almost always much higher in calories than what you might eat at home.
If you don't have time to eat breakfast at home pack a healthy one to eat at your desk such as fruit, whole wheat bread and low sugar yoghurt. Be careful though as low fat can often mean higher sugar content. Typically plain Greek yoghurts with a bit of fresh fruit is better for you than tubs of 'diet' yoghurt which are sometimes sugar heavy.
: Increasing the amount of water in your diet is great for so many reasons, including maintaining a healthy weight. Image credit:Freeimages.com/Roger Kirby
Drink more water If you're feeling a bit hungry at your desk, first go and drink a glass of water. It's not only good for your general health but it's a great way to curb boredom munchies. If you're still hungry after drinking a glass of water, then go for a snack. You'll often find your food cravings will be significantly reduced.
Pack a healthy lunch Grabbing some quick takeaway is easy, but if you're inactive at your desk most of the day, it's also terrible for weight gain. Resist the temptation to just duck to the corner shop for something fast and easy, and pack your own healthy lunch.
: Sure grabbing a quick bite of takeaway from the local shop is easy for lunch, but a disaster for a healthy diet. Image credit: Freeimages.com/WesleyS
Alternatively, if you need to grab some takeaway, look into healthier fast food options. Many places now offer lower calorie options. Think fresh food with plenty of vegetables and if it's mostly brown in colour (chips, schnitzels, burgers, chicken nuggets) it's likely not that great for you.
Divide up your lunch When you eat while distracted or stressed it can sometimes mean you don't pay attention to your intake of food. This can mean that you pick at food all day long or eat a meal and an hour later feel peckish again because you barely remember eating. An easy solution for when you're really busy at work is to eat half your lunch, wait for an hour or so and then eat the other half; you might find it's a great way to curb the afternoon snack cravings.
Easing up on the extra coffees can help improve your overall health and weight. Image credit:Freeimages.com/jakovcevic slavisa
Go easy on the afternoon coffee While coffee can give you a much needed burst of energy in the afternoon, it can also add extra calories to your diet when you add in milk, sugar or those flavoured sugary syrups. Try to stick with lighter milk options and cut out the sugar as best you can. Black coffee is always a great low calorie solution.
Join or start a corporate wellness program Healhty eating in the office is a great start, but it's also worth looking into any corporate wellness programs that might exist in your workplace. If there aren't any, why not organise one? Just taking a thirty minute walk on your lunch break can be a great way to boost productivity, mental alertness and burn some calories too.