Eat breakfast. If you work all day, you might be tempted to skip breakfast in exchange for a few extra minutes of sleep. Unfortunately, skipping breakfast is a fast way to pack on the pounds. (See Reference 1) By skipping breakfast, you are more likely to feel sluggish during the day and overindulge at lunch and dinner. Have a balanced and healthy breakfast to set the tone for the workday.
Eat small, frequent, healthy meals and snacks. Eating several small meals throughout the day helps keep your metabolism working throughout the day, which will help you lose weight even if you sit at a desk all day. Make healthy choices and always include lean protein and fiber in each meal and snack.
Remove food distractions such as candy jars from your desk. If you have a jar of candy staring at you all day, you are likely to give in to temptation. Remove any unhealthy snacks from your office or desk and replace them with healthy snacks such as nuts, fruit or carrots.
Do desk exercises. Just because you're at a desk all day doesn't mean you can't get a little exercise in while you work. There are several exercises you can do at your desk while you work, such as butt clenches and abdominal squeezes. (See Reference 2)
Walk during lunch. After you have eaten, use your remaining lunch break to take a brisk walk. Speed walking not only burns calories, but it also helps keep your energy up for the rest of the workday.
Increase your water intake. Consuming water during the day will help you to lose weight, stay hydrated and improve the appearance of your skin.
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