Ahhhh… the natural habitat of the modern office worker…

If you are one, you know how exactly what the problem is.

Long days as a keyboard jockey, vending machine snacks, happy hours with office mates, and the ever-present bowl of candy or doughnuts in the break room is perfect for growing waistlines.

Even if you are resolved to lose weight, the office is the worst place you can spend most of your day. Desk jobs just don’t do much for healthy habits. But with a few simple swaps, you can make it a healthier environment.

Get Up and Walk

The more you can get up and walk, the better, start your day by parking as far as you can from your office building. If you take public transportation, get off one stop early and walk the rest of the way. When you arrive at work, take the stairs instead of the elevator. Take a walk to your co-worker’s cube and talk with them face to face about your project instead of IM’ing or emailing them.

Curb Periodic Hunger

Make sure you have healthy food available to curb periodic hunger, so you don’t convince yourself the need for chips or cookies from a vending machine or the candy bowl at the receptionist’s desk. Almonds, pistachios, string cheese are all healthier and filling swaps for snacks.

Favor Healthier Eating

If your co-workers suggest going out to lunch, encourage them to opt for healthier dining. Don’t let the choices of others influence poor choices for your health. Take advantage of that computer, because you’re on it anyway and look up menus to local restaurants and determine what you are going to order ahead of time. That small task will help set you up for a nutritious lunch– and perhaps even inspire your co-workers to eat healthier.

Leave the Break Room

If you decide to stay in for lunch, it’s important to keep moving throughout the day. Get up at lunch and take a walk instead of sitting in the break room. When you settle back into your desk, you will feel more refreshed and able to focus on your work if you make it a habit to use 10 minutes of your lunch break to walk.

Remember, even small changes can make a big difference!