Going to work is an inevitable aspect of adult life. Unfortunately, many people lead sedentary lifestyles due to work that requires them to sit at a desk for hours. Prolonged sitting and a sedentary lifestyle can contribute to weight gain and obesity.

Here are 10 simple ways to avoid weight gain at work.

1. Stand More Often

One of the best ways to avoid weight gain at work is to stand more often. Prolonged sitting lowers the number of calories you burn, which contributes to weight gain. Set an alarm on your phone or computer to stand for at least two minutes every hour.

2. Take the Stairs

Instead of riding the elevator, you can burn calories and work your leg muscles by taking the stairs. Consider taking a few flights of stairs every day to get your heart pumping and burn some calories.

3. Walk During Lunch Breaks

Instead of sitting during lunch breaks, use this time to walk around the office or outside. Walking can help you burn calories while giving you a mental break from work. You could even consider taking a walk around the block before or after work.

4. Bring Your Own Healthy Lunch

Avoid fast food or unhealthy lunches from the office cafeteria by bringing your own lunch. This allows you to control the amount and quality of food you consume, keeping you full and satisfied throughout the day.

5. Drink Plenty of Water

Drinking water can help you stay hydrated and full, reducing your cravings for unhealthy snacks. Keeping a water bottle at your desk can make it easier to drink consistently throughout the day.

6. Take Breaks for Stretching

Stretch your muscles throughout the day to avoid stiffness and improve your circulation. You could invest in a standing desk or simply set reminders to stretch particular muscles.

7. Reduce Stress with Mindful Breathing

Stress can lead to overeating and weight gain. Try practicing mindful breathing to reduce stress levels. Simply take a minute or two to focus on taking deep breaths in and out.

8. Snack on Healthy Foods

Avoid the temptation of vending machine snacks by bringing your own healthy snacks. This could include fruit, nuts, or vegetables with hummus. Staying full on healthy snacks can help reduce cravings for sugary and high-calorie snacks.

9. Get up and Move Around Every Hour

Setting a goal of getting up and moving around every hour can help you avoid becoming sedentary. This could range from a brief walk around the office or even doing some stretching exercises at your desk.

10. Take the Time to Relax

Finally, taking the time to relax can help reduce stress levels and improve your overall wellbeing. You could read a book during lunch breaks, meditate, or practice yoga.

Anything that gives you time to clear your head and relax can help maintain a healthy weight.