How to lose weight while working full time

Getting regular exercise is not only important for toning and strengthening your muscles, it also helps with vital bodily processes like digestion. But for those of us who work in an office and sit down all day, it can be difficult to know how to incorporate invigorating exercises, or even healthy eating options, into a maintainable daily routine. Even if you have a more active job, a hectic schedule can mean you have little time to work out or eat well. Here are some of our top tips for losing weight while working full time.

This is one little change that won’t take any extra time out of your day. It’s tempting to devour a huge meal after a long, stressful day in the office, but looking more closely at the portion sizes you’re consuming (and considering whether you're actually that hungry) can cut your calories dramatically. Buy smaller crockery or weigh out your ingredients before cooking. Did you know most of us confuse thirst for hunger? Make sure you drink a glass of water 30 minutes before a meal and you’ll be less likely to over eat.

We've all been there: you were running late this morning so you skipped breakfast, and now that it's lunchtime, you're ravenous. Instead of your usual salad, you reach for something larger and less healthy. Skipping meals can slow down your metabolism and increase the temptation of binging. Try preparing your meals and snacks in advance and aim to eat every three to four hours to keep your appetite satisfied. Overnight oat pots are a really quick and easy way to ensure that you have a nutritious breakfast ready for the morning. Simply soak porridge oats in a Kilner jar with natural yoghurt or fruit juice and top with fruit. Pop in the fridge overnight and hey presto! A filling breakfast ready to eat.

About a third of British employees eat at their desks. Shake up your routine and get some exercise at the same time by taking a walk and eating your lunch somewhere outside. You don't have to go far – a fairly brisk 20-minute walk every day will burn calories and help you clear your mind, which in turn may help you to be more productive that afternoon. Also remember to take the stairs on your way back to the office.

The weekend can creep up on us, so make plans for exercise classes and morning jogs mid-week and stick to them. Exercise can also become a part of your everyday plans. Dinner at a friend’s? Walk there instead of driving. Relaxing at home? Try a 15-minute yoga video. Every little helps, after all.