Easy Ways to Lose Weight

25 Ways to Lose Weight at Work

Give workplace weight gain the pink slip by employing these tactics for taking more steps, making healthier food choices, and managing stress sans candy and caffeine

Eat Smart

Begin with breakfast. It's old news by now: If you want to stay slim, don't skip the most important meal of the day. Researchers at the University of Massachusetts Medical School found that those who passed up a morning meal were 4.5 times more likely to be obese compared with those who ate breakfast. Maximize your a.m. efforts by picking a powerful protein. An International Journal of Obesity study found that those who ate two eggs for breakfast as part of a reduced-calorie diet lost 65% more weight and reported higher energy levels compared with dieters who ate a bagel breakfast.

Brown bag it. "Keep portions in control by packing your lunch instead of buying it," Mangieri says. "This is the easiest way to know exactly what you are getting." Need inspiration? This book has 200 recipes and meal ideas for a healthy 400 calories per serving.

Split your lunch. No, we're not asking you to share. Divide your lunch hour into two parts—30 minutes for eating your meal and 30 minutes for walking once you're finished, advises Mangieri. "Even better, make time to hit the fitness center if your workplace offers one," she says.

Do restaurant research. "If you plan to eat out for lunch, prepare by visiting the websites of a few of your favorite restaurants," says Mangieri. "Review the nutrition information before you order so that you can make an informed decision." Need help navigating menus? Sign up for the Eat This, Not That! Jumpstart Plan and learn what to eat (and what to avoid) at popular restaurants and supermarkets.

Abide by an agenda. When you get to determine the contents of your breakfast, lunch, and snacks over the course of a workday, you're more likely to stay on track, says Mangieri. But don't forget to do your homework: "Understand how many calories are needed and what a healthy meal looks like so that you can execute your plan effectively," she says. Even better, keep a food log to track what you eat. Here's a complete guide to keeping a diet journal.