Beat On-the-Job Weight Gain

Holding a sedentary job, working long hours at the desk, plus the lack of time for exercise, is turning more and more working women into a desk potato. Throw in the hectic workload and you've got a recipe for stress-induced snacking and compulsive bingeing. Before you know it, you're packing on the pounds. What to do? Here are some tips that can help you beat the nine-to-five flab.

1. Eat regular meals

Do you often miss meals because you get too busy? Skipping meals can actually cause weight gain since it slows down your metabolism, and also leads to frequent vending machine visits and snacking. So make time for your breakfast and lunch: A high-protein and fiber-filled breakfast can provide the energy you need to get you to lunch, and rather than cutting out lunch, shave off a few calories by controlling your portion sizes and staying away from high-calorie foods.

2. Hang up the phone

Technology like email and voicemail makes it too convenient to deliver a message to your colleagues without getting off your chair. When you need to talk to a coworker across the office, don't automatically reach for the phone! Walk down the hall and relay your message personally.

3. Don't eat lunch in front of your workstation

If you regularly sit and eat lunch at your desk, you're not exposing yourself to any physical activity. Even a 10-minute or 15-minute brisk walk at lunchtime can boost your spirits, make your muscles stronger, and burn some calories. That's why it's really important to get up and move your body. Lunchtime break is also a great time to temporarily take your mind off work and unwind, so go out and have lunch together with your coworkers, where you can socialize and relax.

4. Squeeze in more activities

Move around in the workplace -- every little bit of activity counts: Use the farthest restroom in your building; tackle a few flights of stairs during your coffee break; park at the farthest lot in the carpark. Even standing and moving around while you're on the phone helps.

5. Have healthy snacks on hand

How do you resist those mid-afternoon shortbread cookies and chocolates your colleagues pass around? Stash nuts, fruit and other healthy snacks in your desk drawer. When you're hungry, snack on them and you'll be less tempted by the junk food around you.

6. Keep a food journal

Make a list of what and when you eat. Keeping a food diary can help you track how your meals and snacks add up during the day, allowing you to notice when you overindulge.

7. Take deep breaths

Practice waiting before you munch. Stress produces an adrenaline that for many people leads to compulsive snacking. Before you eat away "nervous energy", try waiting for 10 minutes. If your cravings are stress-induced, chances are they'll disappear.

8. Drink enough water

Feeling hungry and tired? You may just be dehydrated. Keep water on your desk at all times and plan to drink at least a half ounce of water for every pound of body weight. If you weigh 180 pounds, that's 90 ounces of water.