5 Ways to Avoid Weight-Gain at Work

Weight-gain at work isn't uncommon, especially if you have a job that requires you sit in a cubicle all day. The workplace is often conducive to overeating (e.g., group take-out orders, staff birthday parties, etc.) and not so conducive to staying active (e.g., e-mailing co-workers rather than going to their desks). Here are five easy ways to avoid weight-gain at work.

1. Hit the water cooler. (And not just for the latest gossip!) Get in those eight glasses of water a day. Staying hydrated will help you stay focused, prevent fatigue, and may even keep cravings at bay. The sense of thirst is easily mistaken for hunger, so we tend to reach for a snack when what our bodies really crave is hydration. Don’t wait until you’re thirsty to drink water; by then you’re already on your way to dehydration. Instead, sip a little water at a time, all day long.

   More: H2...Oh!

2. Take a walk when you take a breather. Take advantage of your lunch hour by walking outside or up and down some stairs. Remember, 10 minutes here, 10 later and 10 at home will get in your 30-minutes of activity a day. You will be refreshed and energized when you return to your desk, something getting in your car and driving to a fast food restaurant just won‘t deliver.

   More: Start Walking Today

3. Get enough sleep. Getting enough shut-eye may play a part in keeping weight-gain at bay. We tend to naturally reach for less-than-healthful foods that give us an energy boost (such as a candy bar) when we need to pep up after getting fewer than 40 winks. A lack of sleep may also increase your body’s production of the stress hormone cortisol, which may be linked to the development of extra belly fat.

   More: Women, Stress and Weight-Gain

4. Don't be a vending machine victim. There are only a handful of healthy choices in a typical vending machine and it‘s tough to be good when presented with so many tempting choices. How many times have I vowed to get animal crackers and mysteriously ended up with a Mars bar? You don’t want to know. And of course, those vending machines aren‘t exactly budget-friendly. Head yourself off at the pass: Stock your desk with smart snacks, such as almonds, graham crackers, low-fat granola bars, and fruit, to save some coinS and some calories.

   More: On-the-Go Snacks

5. Be conscious of emotional eating. Work can be fun and challenging (in a good way), but it can also be stressful, overwhelming and challenging (in a bad way). A particularly tough day at work easily sets you up for emotional eating even if you haven’t had a problem with it before. Consider keeping a food diary to monitor your eating habits and note how your feelings affect your food choices.

   If you find you’re eating as a result of certain situations or feelings, take the time to plan alternatives to eating before the same thing happens again. If you regularly have trouble coping, ask about your employer’s EAP program or seek counseling on your own.

   More: How to Deal with Emotional Eating

Bonus Tip: Since starting a food diary is a sure-fire way to keep tabs on what you're really eating during your workday, make it easy: Account for those jelly beans you inhaled while standing at the front desk and search the calorie count of that leftover Krispy Kreme you snatched from the break room this morning with Calorie Count Plus!

More on Weight-Gain at Work:
5 Ways to Avoid Gaining Weight at Your First Job