Sticking to Weight Loss Goals Even When At Work

Weight loss is a constant journey and it shouldn’t derail just because your work demands long hours of sitting or constant travel. Many people find it difficult to keep up with their diet and exercise programs when at work, but it is not impossible.

6 Tips to Keep Weight Loss Goals at Work

While being a team player is essential for maintaining good work-relationships, it is equally important to keep track of your weight loss goals. Here are a few tips for having work and weight loss go hand in hand.

  1. Track your food intake:

    A food log is beneficial as temptation lurks in every break room. Keeping a log of everything you put into your body helps you realize if you have gone overboard with the constant munching. It will also help you plan your meals and even squeeze in an occasional slice of birthday cake without the guilt.

  2. Plan your meals:

    Regardless of whether you have week-long lunch meetings or an out-of-town trip, being mindful of what you eat will help stay on track. Try to explore the menus of the potential restaurants you’ll be dining at; that way, you’ll have an idea of the type of food you’ll be eating and can plan your other meals around it. When at home, prep your meals in advance so you won’t be rushing to work without a lunch and increasing your chance of hitting a drive-through instead. Also, keep a stash of healthy, portioned snacks at your desk, so that you are not influenced by the enticing snacks in the vending machine nearby.

  3. Don’t forget your goal:

    There is a reason why you set a weight loss goal so why would you want to lose track of it? It helps tremendously to have little reminders; for instance, set a photograph of the little black dress you want to fit into as a wallpaper on your phone and you won’t be eating out every day of the week.

  4. Prioritize yourself:

    Most people, especially women, tend to leave themselves out of their priority lists and that doesn’t help. Prioritize yourself, because only if you are healthy will the other candidates on your priority list be healthy and happy too.

  5. Learn to say no:

    If you keep saying yes to every lunch meeting at work, you may be saying no to the potential weight loss in the future. But if you cannot decline, make sure you plan the day ahead so that one lunch doesn’t throw you off your path.

    Sticking to Weight Loss Goals Even At Work

  6. Stay active and eat healthily:

    Most jobs these days require long hours of sitting in front of a computer unless you work in a store that requires you to be on your feet all day. Make sure you get up and take a walk at least every couple of hours to get the circulation going in the body. Also, make time for your exercise sessions, regardless of whether they are early in the morning or during your lunch break.

Whether you are on a weight loss journey or simply trying to manage a healthy weight, keep in mind that there are a million distractions out there to push you off track and it is completely up to you to make your goals happen. So stay focused and fight on!


Author Niki Campbell Contributor Niki Campbell is a certified personal trainer and health coach specializing in wellness consulting for female executives and entrepreneurs. With more than 20 years’ experience in executive coaching and strategic communications. (n.d.). 5 Tips for Staying Accountable to Health and Fitness Goals at Work. Retrieved from

Evans, B., & Fetters, K. A. (2018, May 25). ‘I Work More Than 12 Hours A Day-But I Still Lost Weight By Making These Changes’. Retrieved from

Walter, E. (2015, February 11). How to Lose Weight and Get Fit While Working Insane Hours. Retrieved from