If you’re like most of us, you probably sit at a desk for the majority of the day. It’s hard to stay healthy when your eyes are glued to a computer screen and your bottom stuck to your chair for 8 hours a day. Not to mention that when you get home, it’s tough to get motivated for the gym after a long day of meetings and emails.

We get it, and we’re here to let you know you don’t have to feel defeated. There are many (surprising) things you can do to keep healthy and stick to your weight loss goals even when you work a desk job.

1. Make your computer work for you.

Set alarms or calendar events for every hour to do a simple stretch at your desk or make a run to the kitchen for some water. Switch up your reminders each hour and include a variety of stretches so you don’t get bored. Scoot your chair back and touch your toes a few times, or stretch your arms behind your back. There are plenty of simple things you can do without even getting up.

2. Skip the birthday treats.

This is a tough one, we know. Depending on how big your organization is, special birthday snacks can happen often, sometimes every week! While it might seem like this special occasion is far and few between, these treats can add up. Try splitting that piece of cake with someone or skipping it all together. You won’t feel sluggish the rest of the day and your good habits will carry on through the rest of the evening.

3. Brown bag it.

It can be tempting to want to get out of the office and head to a nice lunch with your coworkers. While this is totally fine on occasion, try prepping your lunch at least 3 out of the 5 workdays, 4 if you can. Bringing your own lunch will save you a ton of calories and cash. Pack daytime snacks as well to keep you from raiding the office fridge or chip cabinet.

4. Invest in a standing desk.

Standing desks are becoming more and more popular, and we can see why. Studies have shown that opting for a standing desk instead of sitting all day can lower your risk of weight gain, decrease lower back pain, make you more productive and increase your energy levels. It also makes it easier to do your hourly stretches since you are already standing. You don’t need to install anything, most standing desks are simply placed on your current desk and raised. Companies are now often offering them to their employees, so if you have a suggestion jar, we suggest putting that in there!

5. Schedule walking meetings instead of meeting in a room.

Okay, this one might sound a little weird, but trust us, pretty soon everyone in the office will be following in your footsteps, literally! Bring a pen and paper and talk and walk. This will get your blood flowing and keep your brain active and working. Moving meetings can take place around the office, or head to the nearest coffee shop. Your co-worker will appreciate the change of pace and it will get you both away from the computer for a little while and focusing on each other and the conversation at hand. 

With these tips, you’ll have no excuse not to stick with your health goals and stay on track. Your desk ain’t got nothing on your weight loss objectives!