Offices don’t make you fat but yes, an inactive desk job and a sedentary work routine and lifestyle surely will!

Here are 5 important guidelines that would help prevent gaining weight at work –

1. Eat smart

Never skip any meals. Make sure you eat healthy snacks at regular intervals. Eating fiber rich diet which includes plenty of greens and fresh vegetables will keep your waistline intact. For evening snacks, have fresh fruits or fruit juices.

2. Walk around

Go for a small stroll after your lunch and then take the stairs instead of the elevator to get back. It recharges your complete physique and also curbs down those excess calories for the day. Also, taking a break every 40 to 45 minutes or so and doing a stretch is recommended. Every little bit of movement count, no matter how insignificant it seems.

3. Drink plenty of water

Make sure a water bottle is always there on your desk and you take sips throughout the day. Water is not only free of calories, but it also kills your appetite in a healthy way. Try and avoid the caffeinated drinks that are high in sugar.

4. Exercise on your chair

Fidgeting at your desk effortlessly torches calories. Stretch at your desk. Get rid of stiffness and boost energy instantly by doing a few exercises right at your desk.


To start with, give these four moves a shot: neck stretch, hip stretch, spine stretch, and side stretch. Try this exercise every now and then – Raise your feet to the level that they are aligned with your knees. Hold for 3-5 seconds and then slowly return to the original position. Do these 5 times for each feet and exercise slowly, feeling the stretch from your thighs to the tip of your toes. This gives a complete stretch to your lower body and spine easing out all the stiff muscles.

  1. Manage Workouts at-least four times a week

Figure out a routine that works for you and make sure you stick to exercises at-least four times a week. Its not necessary you need to wake up early morning for a run, even squeezing few minutes in the gym at evenings will do. This will not only help increase your productivity but also would trim down the excess workplace calories if any.


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