Take the lead and ask your employer if you can swap the office biscuit tin for a weekly fruit delivery that everyone can enjoy. Alternatively, start stocking the vending machine with healthier snacks such as small bags of trail mix, or air popped popcorn. Instead of making a slice or muffins for the team meeting, you could try making hummus with veggie sticks which is perfect for sharing. If you work in a large team, consider combining the birthday celebrations into a once a month affair.

To avoid mindless eating, a good rule of thumb is no food at your desk. We eat faster and eat more when our brains are focused on something else, like work. Also, using opaque containers for less healthy foods like biscuits and clear bowls for healthy options such as fruit reduces our tendency to be tempted to snack on these foods.

Set aside a few hours on the weekend to plan and prepare your snacks and lunch options for the week ahead. This will help you avoid getting caught out and needing to buy something on the go. Skipping meals can impact our weight as well, so plan ahead and tale all of your meal breaks each day away from the computer.

Over 30% of Australians are deficient in vitamin D, so aim to get outside for at least 10-20 mins daily. Take your lunch break at a nearby park to stretch your legs and get moving. See if you can find an office buddy who wants to come with you, to keep your motivation high every day of the week. Walking and talking with someone else will take your mind off the fact that you’re exercising at all.

Allow yourself a few, well portioned treats from time to time so you don’t feel deprived. Ask for a smaller slice of cake or bring some strawberries dipped in dark chocolate to the office party so you don’t feel like you’re missing out.

Start the day with a good breakfast high in fibre and protein to help keep your energy levels stable all day. Get into a good routine to ensure you achieve at least 6.5 hours of sleep nightly, and implement little strategies to manage stress. Chronic stress and too little sleep have a big impact on our hormones and can slow down your weight loss. Drinking enough water is helpful for staying alert and helps regulate your appetite. Try keeping a 750ml bottle at your desk and finish one before and one after lunch.

Working in the office can be mentally draining, and it’s easy to spend hours glued to the chair without moving. Not only can this impact productivity at work, but also has a negative impact on our health. It is important to remain as active as possible through regular movement to help maintain cardiovascular health as well as your ability to focus throughout the day, and spending just five to ten minutes every hours can help!

Whenever you arrive at work or go out on your lunch break, take the stairs instead of the elevator. This will not only increase your step count but it will also raise your heart rate. Instead of calling or emailing your colleague down the hall, walk over to them. Discuss your ideas face to face! Maybe you have got a stack of paper work to do. Instead of sitting through the whole lot, stop what you’re doing, take a moment and jog on the spot for a minute, then continue where you left off. It is small things like these that can add up to make a big difference.

Regular stretching can help prevent muscles from tightening up and prevent the common neck and back pain from desk work. Take 5-10 minutes to stretch your legs, arms and neck. Hold the stretch for a good 15-30 seconds. This can help eliminate various aches and pains from prolonged sitting and encourage better posture.

Body weight exercises will help maintain strength and muscular endurance that can be lost through sedentary lifestyles. It also gets the blood pumping, helping you feel more energised. Simple exercises such as squats and lunges for your legs. Push ups on the wall or on your desk for upper body and core. Setting small challenges for yourself or your co-workers can be a good way to keep things interesting and encourage physical activity around the workplace.

READ MORE:
11 Fun Fitness Classes For People Who Hate To Exercise
10 Easy Ways To Tone Your Butt In The Office
These Weight Loss Activities Won’t Feel Like Exercise At All

(Text by Deborah Hutton, bauersyndication.com.au / Additional reporting by Natalya Molok)