When at work you can actually use some of the restrictions to improve your fitness and weight loss efforts. You just need to understand how the body works and some of the limitations that are faced. There is no requirement that you must accept a sedentary lifestyle just because your profession demands that you sit in front of a computer. There are many ways in which you can make your life very rich and satisfying over the long run.
Green tea: It can help if you sip some green tea. Three cups a day are recommended by many people but in other cultures, the REAL tea (not that dried up stuff) is sipped all day. Not just for speeding up the metabolic process either. It also has catechins polyphenols which are a good boost to the body metabolic rate. From a therapeutic point of view making and drinking green tea can help to soothe those stressed nerves.
If you really want to research the true healing nature of green tea I would suggest you get it from these guys. This is where I buy mine and I know it looks expensive if you are unfamiliar with what real tea is. Once you try it though you will see why nothing else compares.
Interval training: Any workout that is based on interval training is bound to have a much higher impact than one that is on a constant pace. The body tends to get used to a single level of intensity. Therefore you have to mix it up by adding slow pace to high rates so that there is never a dull moment. Running is a classic example of how this can be achieved. If you have a 30 min lunch break you can head out for your walk but after you have warmed up for 5 min, try breaking into a jog or run for a minute or two, then walk for a couple minutes, then run. This process will enable you to increase the amount of calories that are being burned. At the same time you will be able to do the routine for longer than usual.
Fidgeting: When we were young, we were told that fidgeting is not a socially acceptable activity. Nevertheless some research shows that you can burn as much as 500 calories a day by drumming fingers, fidgeting and bouncing on your heels. This can be done even as you undertake your professional responsibilities such as answering the phone. Ideally this should be an opportunity for you to do something that works on many different levels. Next time you have to visit another office, dance along the way 🙂
Squeeze a ball: Try to squeeze the ball on a regular basis throughout the day. The great thing about this routine is the fact that it can be done at any time of the day. It will enable you to add strength to your muscles especially in the hands. It has the added benefit if you have problems developing from overuse and arthritis in your hands.
Eat healthily and regularly: No good ever came from starving. Do not assume that a diet that is constrained by deprivation is going to have lasting effects. Regular scheduled meals and healthy snacks will keep your metabolism humming along.