If you work in an office or other job that involves sitting most of the day, it can be difficult to maintain a healthy lifestyle.  Temptation is everywhere and being inactive only exacerbates the problem. Here are 10 tips to help maintain or lose weight at the office.

- Start your day with a good breakfast. I know this seems obvious, but a healthy breakfast is vital.  Don’t overeat, but make sure you have enough energy to start the day. Eggs, high protein cereal, oatmeal, toast with natural peanut butter (sugar free) and protein shakes are all good choices.

- Keep healthy snacks around.  There’s nothing wrong with snacking during the day provided you make the right choices. In fact, high protein, low calorie snacks can keep your metabolism elevated. Protein shakes, protein and granola bars (natural, low sugar, high fiber and protein) are always good options.

-Read nutrition labels.  When you’re planning lunches for the week, make sure you’re checking the nutrition label.  Many fast microwave or instant lunches may be low in fat, but the sugar or sodium content may be high to compensate for taste.  If you can’t find any healthy quick choices, try cooking a large high protein meal (baked or grilled chicken breast for example) on the weekend and bring leftovers to work throughout the week.

-Avoid boredom / stress eating. Be careful that you’re only eating when you get hungry at the office.  Many of us eat or drink only to break up the monotony of the day.  It’s a good idea to get up and move around, but try going to the water cooler rather than the vending machine.

- Pass up office party food. A free breakfast of cake and doughnuts are tempting, but try to stay away from them, especially if your office frequently celebrates.  Go for an English muffin with light cream cheese or peanut butter instead or avoid them altogether.

- Watch out for drinks that wreck a nutrition plan.  Many of the drinks at the local coffee shop or in the vending machine are high in fat and / or sugar.  Try adding skim milk to your coffee and keep a water bottle at the office to refill throughout the day.

- Stay hydrated. Drinking water throughout the day will keep you focused and make your workouts before or after hours easier and safer.

- Move around. Take the stairs when possible. If your office has a gym, use it! Go for walks instead of surfing the web during lunch.  This is also a good way to relieve stress.

- Stand up. If possible, periodically stand at your desk while working rather than sitting.  You’ll burn more calories and reduce back strain.

-Start a workout plan.  A workout plan outside of the office when used with the tips above will help you maintain or lose weight and feel better throughout your day.  Goal Fitness and Nutrition offers personal training, boot camps and now online training to help you achieve your fitness goals!

Eric Holz, CFT

www.GoalFitnessandNutrition.com

www.GoalFitnessandNutrition.com/Online

What have YOU got to lose?