How to Avoid Administrative Weight Gain

As an administrative worker, you're probably more familiar with the hustle and bustle of paperwork than legwork. Given the nature of your job, you may feel it is nearly impossible to avoid gaining weight due to a sedentary lifestyle. But with a little mindfulness, some persistence, and a long-term commitment, you don't have to put on the pounds to hold an administrative title. Maintaining your physique and health not only boosts your self-esteem, but also your productivity and quality of work.

From filing critical documents to fielding calls from big clients, an administrative professional plays a significant role in the daily operations of any company. If you're a secretary or receptionist, you may be accustomed to carrying out the bulk of your duties at your desk with limited movement throughout the day. To avoid gaining weight, one of your first goals should be to counteract an idle environment by adopting the following measures:

• Spend your lunch hour outside when weather permits. Taking a walk around the city can double as your exercise at work. Instead of heading to the break room, let the office doors close behind you and head out to the great outdoors. Your lunch hour is a great time to explore a nearby park or other greenspace.
  
   
• Avoid the elevators to avoid gaining weight. An office located on the second floor or above represents a great opportunity to squeeze in some easy cardio exercise at work. Climb the stairwells when you clock in, during breaks, and when you clock out.
  
   
• Take advantage of company benefits. If your office houses a gym, small or large, make a beeline for an open treadmill or elliptical when you have time to spare. Exercise isn't just useful for combating inactivity and weight gain. It can also help break up the typical nine-to-five administrative schedule so you don't feel like you're forever stuck at your desk.

A recent CareerBuilder survey revealed that administrative assistants ranked highest in reports of weight gain. Respondents cited stress-related eating and lack of activity as common reasons for gaining weight. A well laid-out plan will factor in a healthy diet, and during the workday, that means avoiding the vending machine and limiting the number of times you eat out.

Satisfy your hunger at work by packing a nutritious lunch and snacks, from an apple and peanut butter to a hearty sandwich on whole grain bread. Make sure the lunch is both filling and tasty, and—if you're working on borrowed time most of the week—quick to prepare the night before. And remember, eating healthy doesn't have to signal the end of your favorite foods. Allow yourself a day of indulgence twice a month or the occasional small treat every week. By doing so, you can better resolve yourself to eating healthy 99 percent of the time so that you avoid gaining weight.

As an administrative employee, you're committed to helping the office run as smoothly as possible. You can avoid gaining weight by extending this commitment to yourself in the way you approach exercise and food at work. Walk the stairs, bring in lunch from home, and decline the morning donut or afternoon cookies from coworkers. Enacting these preemptive measures now will benefit you in the long run.

(Photo courtesy of Grant Cochrane / freedigitalphotos.net)