Knowledge workers have been taking a real hit in the waistline, with all the overtime work it is becoming not just trendy, but a necessity to find ways to lose weight at work.

19 Ways to Lose Weight at Work

With sitting on the way to work and then sitting at work and sitting on the way home and sitting after dinner because you are just plain tired. Its a good idea to try and utilize some innovative ways to start losing weight at work.

1. Stand at your Desk
Studies show that a person will burn more calories by standing.

There are some really cool adjustable desks out there and some even are made for a desk treadmill, that’s right, they have treadmills at work now.

See more on burning calories at work

2. Have a Big breakfast
If you have been putting on weight at the office have you been snacking more than you should? Studies have proven that people who eat a good healthy balanced breakfast of protein and carbs have lower BMI’s.

This is due partly because it kick starts your metabolism first thing in the morning plus you won’t be hungry for junk.

3. Speaking of Snacking – Pack Your Own Lunch and Snacks
Don’t eat at your desk for a change. Set a timer so you will know when to have your snack or lunch and push away from your desk.

By taking the time to focus on the nutritious food you are putting in your system you will be able to taste, appreciate and enjoy it. This in turn will positively affect your appetite by keeping your junk-snacking urges at bay.

One of the more common questions I get is “what should I eat for a snack or take to work for lunch”. There is a company called Laptop Lunches that provides a lunch box that has pre measured containers that stack neatly and organized for meal portion. The package also includes a book that contains “fresh ideas for making wholesome lunches”.

Check out the video.

4. Go Right
According to research, when we search for something we start to the right – regardless of whether you are right handed or not. So keep healthy snackie foods within reach to the right of your desk.

5. Go Plastic
Organize what you do so you don’t have money with you. Have your bus card or tokens, pay for things with credit or debit cards and don’t carry any cash. That way you cannot purchase anything out of the junk machine no matter how bad your cravings get.

Why not have fruit baskets delivered to your office on a daily or weekly basis so there is a healthful snack for the whole workforce.

6. Apple Aromas
Just having apples on your desk can help you lose weight according to Neurological Director Dr. Alan Hirsch, M.D. even the smell of apples can suppress your hunger.

7. Green Tea for Weight Loss
It has long been told as folklore that green tea is revitalizing and contributes to fat loss. Green teas do contain antioxidants and other great things.

I can say honestly that I have been drinking loose leaf green teas for quite awhile and I do like it very much.

8. Drink Water
Water, water everywhere. Did you know that water is natures weight loss supplement? Read the whole post here: Water as a Natural Fat Loss Supplement.

9. Meditate
Studies on stress have shown that long time stressful environments can lead to weight gain. Take some time for yourself and learn deep breathing and relaxing techniques.

10. 20/20 rule
If you take 20 seconds every 20 minutes just to move a little bit you will reduce your fatigue, increase your circulation and alertness.

Give your eyes a break at the same time too. Get a timer on your watch and every 20 min when the alarm goes off try just standing up, then sit, then stand, then sit, then stand… do this for 20 seconds.

11. Move It
I would recommend is investing in a pedometer. They aren’t too expensive and you can make a game of adding 10,000 steps to your day.

You can jump off the transit earlier or get on a few blocks away, if you can, walk all the way to work or maybe consider commuting with a bicycle.

Go back to writing notes to a coworker instead of sending an email.

Take the stairs to lunch or go up a flight or two every hour.

12. Weight Loss Competitions
This is the new thing in office buildings around the globe. People are starting weight loss clubs and having fun and making money while they reach their target weight goals.

By dividing up into teams and competing against the others. Some buildings are breaking up into floor teams or department teams. By paying to join the team and dividing up cash prizes for the top three winners you can win at losing.

13. Happy Birthday
If your office is the type of place that has cakes and sweets to celebrate the birthdays of coworkers there are a couple of things you can do.

Have a piece of cake and enjoy it.
or
Suggest the office look at having lower fat alternatives.

I have a recipe for a zero fat, chocolate covered birthday cake. I will be rolling that out next month so check back or get on my mailing list.

14. Cafe Latté
Watch the fancy coffees, whip cream, and sugared rims.

15. Office Exercise
If you don’t have a gym in your office building there are many small pieces of equipment and bodyweight exercises you can do that will help you burn calories while you are at work.

16. Lower Calorie Lunches
If you have a copy of the menu for the restaurant you plan to go to lunch you can pre-plan for a healthy meal. You can also have your servings reduced to proper portion sizes or consider splitting your lunch with a co-worker.

If you have ordered a dish with a sauce, ask for the sauce or dressing in a separate bowl and dip your fork in the bowl before you scoop your food. This will help cut back on calories while still getting a mouthful of flavor with every bite.

17. Corporate Walking and Weight Loss Programs
Integrate a corporate weight loss program with your wellness program. If your workplace doesn’t have a wellness program then you can easily set one up by inviting a local nutritionist and trainer come to your office.

Have a “Lunch and Learn” that gives you the opportunity to ask questions and perhaps have the chance to hire someone to develop a workplace weight loss program for you.

18. Write it Down
We can be very sneaky with ourselves and if not paying attention we can easily ingest a few hundred calories and not even know it. Keeping a journal and writing down everything you put in your system will keep you wide awake and less likely to ask “Why am I gaining weight?”

19. Fresh Mouth
Its good for your teeth and gums to brush and floss. If you have a fresh mouth you will be less likely to pop food in there.

I would love to hear your suggestions – please leave your comments below.