From birthdays to a plethora of cafeteria lunch options, it’s no wonder that it’s hard to resist the urge to overeat at the office.

Are you struggling to keep sugar intake at a minimum? Does your office make things even harder? And did you know that even those with amazing office environments feel that it's hard to maintain a healthy routine while at work?

Have a look at some tips and tricks that will help you out and even inspire others towards a healthy office lifestyle.

Office Food Tips

Now it may seem that the odds are not in your favor, but you can achieve your weight goals—and relatively easily. I know that it is easier to head to the cafeteria with the students and other professors, but you want to live the best life out there, so let’s talk strategies.

Pack a lunch the night before

Preparing lunch and snacks for the whole day is one of the best ways to eat properly while at work. Packing your meal at home allows you to plan your lunches, making sure they fit into your daily parameters.

This works for snacks too, so if you enjoy cake, rather than resisting it, swipe it for a healthier version, and give up the refined sugar for natural sweeteners. Prepare batches so you have a weekly amount to munch on with less effort. I meal prep on Sundays so that I can grab my lunches out of the fridge every morning and go.

Although it might not seem about health, home-cooked meals will save you a considerable amount of money. And we can all use the extra money in our pockets.

Mastering the skill to say “No”

Office peer pressure can be consuming, even when it is unintended, because it is difficult to tell your coworkers that you don’t want to eat with them or that you would rather refuse the cake they brought from home.

However, you can find ways to politely explain that you’re trying to live a healthier life and therefore, are refusing their appetizing goodies and snacks. But this doesn’t imply that you have to become isolated from your work peers.

Instead of sharing fast food and cafeteria food with them, take your own. You can still hang out with them during lunch but enjoy the lunch you’ve prepped at home.

If you notice yourself continuously eating right after lunch, choose to go for a quick walk, even if that walk is simply around campus. Removing yourself from your desk will allow you to objectively measure your hunger level.

And by being fully aware of how you feel, you can adapt your habits accordingly. If you’re still conflicted, invest in a gadget to use at your desk to unwind, stretch or make yourself a cup of tea or coffee instead. Getting involved in a project that will have you engaged for a long period of time can support shifting your focus away from food and onto something better.

Stay Hydrated

Drinking water is vital to healthy living in general. But, did you know that drinking water can help fight those mid-afternoon snacking, flush toxins, and improve your clarity during the day? Water is underestimated and is one of the easiest and most hidden ways to bring healthy living to the workplace.

Once you start drinking proper amounts of water you will observe that you’re less inclined to choose junk food and sugary drinks. You will also probably see that it’s easy for you to control your weight and stay focused all day. I keep a water bottle at my desk that I love. It makes it so much easier to sip throughout the day.

And while office eating is a big part of getting and staying healthy, you can incorporate other healthy habits into your work life as well.

Office Exercise Tips

Exercise at the office!

If you are one of the happy few who enjoys a working place with a gym, you are one of the lucky ones who doesn’t have to understand the struggle to plan a workout session before or after work. However, even if you don't have an office gym at your disposal, you can still plan some quality motion while at the office.

Because academics have jobs that are pretty sedentary, we’re unlikely to get much exercise without any effort. But just like with the necessity to make changes to your office diet, a small alteration in your office routine will help increase movement and you'll start enjoying healthier living.

Exercise will also increase blood flow to your brain, making you more active, and enhancing your productivity. All of these advantages are an addition to burning extra calories and improving muscle tone.

So how will you do it?

To include some movement into your workday at the university, begin by turning your coffee break into a short walk. You can even invite your colleagues for some good conversation and inspire healthy work relationships.

Choose the stairs over the elevator. Or, if you want to boost your confidence and adrenaline, you could even stop a few blocks before your workstation and walk the rest of the way.

You can also try out deskercise - exercising at your desk. Bring an exercise ball into the office and alternate between sitting on it, and sitting on your chair. Sitting on an exercise ball - the correct size for your height and desk - can improve posture. Try doing a few exercises in your breaks, and you’ll notice how you actually boost your strength, too. I love my standing desk for getting up from my chair.

Pre-plan gym days

Is there someone who opts for gym sessions after a long day at the office? Unless exercise is your hobby, probably not. And you are far from being alone in this situation.

If your intention is to add an extra gym day or two to your schedule, begin by pre-planning the right days for you to be able to attend the gym. If weekends are better suited for you, then plan to hit the gym at least once or twice Friday to Sunday. Commit to one work evening, and be consistent. Or, if you know that Wednesday evenings are the best for you to shine in the gym, be willing and choose a way to hold yourself accountable.

I love my 5:30 AM CrossFit classes. It’s a great system for me. You have to find the system that works best for you.

Think about the future

You’ll probably always regret that afternoon snack - so try to prevent it. At 3 PM, when your brain tells you that you NEED the snack. Listen to the urge, but don’t give in. Pay attention to why your body wants the snack. I go over how to do this in my free stop overeating training video.

Make sure that your office lifestyle is adjusted to the healthy lifestyle you are trying to live outside the office.

The result? You’ll feel more active on a daily basis, healthier, more coordinated and productive.

Let me help you focus on your weight goals and discover how to be ready for the next challenges you'll face when it comes to weight loss and how to succeed.

How To Stop Overeating At The Office [A Quick Guide To Resist The Urge]