4 Ways to Lose Weight at Work

While the kitchen may get all the attention when it comes to weight loss, your office can either super-charge your efforts or sabotage your goals. After all, you likely spend more time there than at home. To ward off any pitfalls at the office, here are some research-backed tips for how to weight-gain proof your workplace.

Avoid the Vending Machine
The vending machine is a clear weight-gain culprit. Even if you head over to it with the thought that you’ll definitely get something healthy, the temptation of junky snacks is too close for comfort. Plus, the more vending machines and water coolers you have in the office, the more soda you might drink, says research out of Virginia Tech. Instead of relying on the machine when you need a jolt of energy, pre-pack some snacks so you’ll be set the second you sit down at your desk.

MORE: 8 Lunch Habits That Are Derailing Your Weight-Loss Efforts

Cut Back on Stress
No matter how much you love your job, it’s bound to be stressful at times. The good news? Reducing stress can help you lose weight, according to research from the University of Kentucky. The study authors theorize that stress management helps people get rid of the impulse to overeat in reaction to emotional upheaval. Try this quick stress buster you can do at your desk or this simple way to banish emotional eating.

MORE: 5 Ways to Lose Weight Every Day 

Swap Your Coffee for Tea
While the jury is still out on whether coffee can help quell hunger pangs, tea has science on its side, according to a report in the American Journal of Clinical Nutrition. Green, oolong, and white teas all have catechins which can boost energy expenditure and fat oxidation when paired with caffeine. All this comes down to making it easier to lose weight. Full disclosure, the paper was backed by the Tea Council of the USA, but tea in general is shown to have some amazing health benefits. Even if you can’t fully give up your java habit, try to swap in tea some of the time.

Ditch the Car Commute
A car may be the easiest way to get to work, but changing it up can help you get closer to your weight-loss goals. People who walk, bike, or even take public transit to work have lower BMIs and body fat than people who hop into their cars instead, according to research in the journal BMJ. The interesting part is that even those who took public transportation saw these results—likely because they had to walk to the closest bus or subway stop. If you absolutely have to drive, try parking a little farther away to get in some stealth physical activity.

MORE: The 8 Best Bedtime Snacks for Weight Loss

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