When we’re at work, we tend to indulge a little more than usual. Mainly, this is with food. We snack on unhealthy things like chips, grab a greasy lunch, and aren’t as careful as we usually would be. Why? Because we’re pressed for time and working hard! Why not “reward” ourselves. As you’re going to notice in these 7 tips for keeping in shape at the office, 4 of them have to do with eating. There is a good reason for that. 70% of the work to staying in shape is eating habits and making sure you don’t go home famished and eager for a huge dinner. We’ve all skipped lunch to finish off that report on time but there are ways to making sure you don’t have to!

1 – If they’re in the office, walk over to deliver your message instead of calling and emailing.

Sounds silly but think of how much energy you DON’T spend because you’re emailing and calling. It’s just too convenient. Or, if you prefer to think of it this way, think of all the calories you’re NOT BURNING! Walking over to deliver little messages is the easiest way to get you moving and get the blood flowing. If you need a "paper trail" shoot over the email after. (Help is you need to forward an electronic copy of the document!)

2 – Split your lunch hour.

Do you really need a full hour to eat? Bringing your own lunch is not only healthier and a great way to control calorie intake, it’s also leaves you time to do other things: Like take a 15 minute walk! Walking is a great way to burn calories and helps you digest and clear your mind to get back to work more efficient and motivated!

3 – Eat and eat well.

Don't let yourself get hungry. Hunger is a sure way to get yourself cheating on calorie rich snacks like chips or cookies. Instead, pack a healthy lunch and bring some snacks like frozen grapes or carrot sticks. If you’re feeling the pangs of hunger while working and don’t think you can wait for lunch, snack!

4 - Drink smart.

Staying hydrated is one of the most underutilized tips to a healthy lifestyle. It helps your body flush toxins and it’s a great way to satiate temporary hunger. Try to avoid pop, juices made from concentrate, or anything artificially sweetened. These are loaded with unnecessary sugars. Water is always the best but tea is also great for getting to your required half gallon (2 litres) a day.

5 – Never EVER skip lunch.

It happens to all of us. Workload is piling up = skip lunch to get it done. Don’t. If you really don’t have time, eat at your desk. It’s better than skipping a meal. In the odd time that you really don’t have time, drink a meal replacement that has everything you need for a quick fix. A good example is Muscle Milk Light.

6 – Use the classics. Use the internet.

When you are in a jam and motivated, go back to the classics you learnt in highschool: Push-ups, Sit-ups, Squats, Lunges, Planks, and Leg Raises. The great part of these is that you can do them anywhere and they're really effective. Still today, I believe the push-up is one of the best all-round upper body workouts out there because it works everything from your core, to you arms, chest, and shoulders! The internet is also a great place to get exercise ideas. If you have access to YouTube at work, search for office exercise and you’ll see many good examples.

7 – Get equipped to succeed.

Just like your computer and printer are essentials to getting your job done well, a fitness kit can help you get a great workout anywhere you are. Try to find one that is easy to carry or tuck away and has everything you need. For example, the NGR Travel Gym has a whole bunch of useful stuff in it and comes in an easy to carry case that fits in any desk drawer. Wal-Mart and Target also sell a wide selection of kits with different combinations of equipment in them.