Weight Loss

5 Ways to Prevent Weight Gain at Work

| by Mitzi Dulan

For those of us trying to stay trim and active, there’s little that’s more fitness-killing than sitting behind a desk for 40 hours a week. Even without the constraint of a desk, a career can drain energy so that we’re too tired to work out after the workday is done. I find that there are tons of ways to keep the fun and fit in a tight schedule.

1. Walk with a colleague during lunch
A 20-minute stroll will burn calories, whet the appetite, and still leave time to run an errand or two during your lunch break. Plus, it’s always more motivating when you know you can count on someone’s company!

2. Organize a fitness challenge
I don’t just love company when I’m miserable – I find company to make almost any occasion more enjoyable! If you also like a little healthy competition, think about organizing a weeks-long fitness challenge at work. That might be just what you need to stay motivated while the long term benefits seem so far away.

3. Don’t sit still
Take a break from work at least once and hour to get up and walk around. Even if it’s just for a few minutes, the small break will be good for your productivity and your circulation.

4. Stretch out
Even if you just have a cubicle to call your own, that’s no reason maximize your space. So sit back, relax, and use your desk as your stretching station…just be prepared for an odd look or two!

5. Keep snacks in stock
The good thing about working in an office is that there’s no fridge full of unhealthy goodies to raid. The bad news is that there are usually plenty of other unhealthy replacements, such as a vending machines or bowls of sweet candies. Since work can be the devils den of temptation,  aim to keep healthy snacks, such as fresh fruit and nuts, Greek yogurt and organic low-fat cottage cheese (if you have refrigeration available), in ample stock near your workspace. When I last worked in an office, I got a small, dorm sized refrigerator to help me keep nutritious choices close.

Does your everyday routine make weight maintenance difficult? What do you do to keep it from sabotaging your fitness goals?

Assistance provided by Pam Majumdar