A 9-to-5 job can do more than just drain your energy—it can take a toll on your waistline and overall health. Earlier this year, I attended a corporate health and wellness event in London’s financial district. Armed with a blood pressure monitor and a bioimpedance (BI) body fat tester, I helped employees assess their health while answering their fitness and nutrition questions.
By the end of the day, I had tested over 100 employees, and the results were shocking:
- Over 80% had excessive body fat.
- 50% knowingly had high blood pressure.
- Many had both.
Not good!
It became clear that long hours at a desk, poor food choices, and lack of movement were wreaking havoc on their health. That’s why I’ve put together these simple, practical strategies to help you stay healthy—even when you’re stuck in the office all day.
1. DON’T BE A POTATO HEAD!
One potato, two potato, three potato, four! Be honest—how many of you kept counting?
Many people think a baked potato is a healthy lunch option, but this fast-digesting carb won’t do you any favors—especially when loaded with fatty toppings. The average white potato has a glycemic index (GI) of 69, meaning it spikes blood sugar levels quickly. Consistently eating high-GI foods can increase your risk of type 2 diabetes and heart disease.
What to do instead:
- If you’ve done a lunchtime workout, a white potato can help replenish glycogen stores.
- If you’ve been sitting at your desk all day, opt for lower-GI carbs like wild rice, quinoa, or vegetables to avoid energy crashes.
2. FIND A BETTER SANDWICH SPOT
Grabbing a sandwich from a high-street chain might seem convenient, but many are packed with hidden high-fat ingredients (think: more mayo than tuna in your “tuna mayo” sandwich).
What to do instead:
- Find a local sandwich shop where you can customize your order.
- Choose wholemeal bread over white for a slower energy release.
- Load up on lean protein (chicken breast, turkey, ham) and plenty of salad for extra nutrients.
- Go easy on dressings—a drizzle of olive oil is better than calorie-dense mayo.
3. DRINK MORE WATER
The office tea round is practically a national institution, but before you automatically say yes to another cuppa, ask yourself: How much water have I had today?
Hydration is key for energy, digestion, and concentration. Make a habit of drinking water throughout the day—your body will thank you.
4. STEP AWAY FROM THE VENDING MACHINE
That mid-afternoon slump doesn’t mean you need a sugar fix. A trip to the vending machine might seem harmless, but it usually leads to a blood sugar spike—followed by an energy crash that makes you crave even more junk.
What to do instead:
- Bring your own healthy snacks. Stock up on fruit, raw nuts, carrot sticks, or Greek yogurt to keep hunger at bay.
- Keep protein-rich snacks on hand to stay full longer.
- Avoid processed, high-sugar treats—they’ll only leave you feeling sluggish later.
5. NAVIGATING BUSINESS DINNERS & EVENTS
Dinner meetings can be great for networking but disastrous for your diet. Restaurant portions are often oversized, and free food makes it tempting to indulge.
What to do instead:
- Stick to lean proteins and veggies.
- Choose a salad-based starter instead of bread or fried appetizers.
- Skip dessert—especially if it’s free!
- If you know you’ll be eating out, balance your calories by training in the morning or taking the stairs throughout the day.
FINAL THOUGHTS: KEEP A FOOD DIARY
One of the best habits you can adopt is keeping a food diary. Writing down everything you eat will help you spot patterns and problem areas—whether it’s too many office biscuits, vending machine trips, or extra-large portions at lunch.
There are no excuses. Just because you work in an office doesn’t mean your health has to suffer. Small changes can make a huge difference—so take control, make smart choices, and avoid the all-too-common office weight gain.
