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Workplace Nutrition: 10 Easy Ways to Stay fit in the Office

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Office Health: The Lean Snack

Recent studies have shown how teenagers are suffering from health diseases like diabetes and heart problems. Most of these diseases have their origins in our 20s.

Long working hours can mess up your body metabolism which can cause stress and tiredness at the end of the day. Spending almost 75% of your day sitting, it is really hard to find a balance between working long hours and also staying fit. Do not worry, we promise we can help you to make it possible.

Stay with us and let us take you through 10 easy tips for staying active and healthy in office.

Move! Move! Move!

Moving every 40 minutes will let the blood flow in your body. It will lead your body to stretch the right way. It will help you burn up more calories and also helps in higher metabolism for the day and gets your food digested the right way.

A little bit of stretching and moving won’t do any harm at all. You can climb stairs rather than taking the elevators and also go to collect your coffees/teas/water yourself for that added 10 minutes walk.

Water Water Everywhere


We cannot emphasise on the fact how important drinking water is. When we sit the whole day, all muscles are not being activated and it might lead to losing muscle. Drinking more water will keep those muscles hydrated and will keep your brain active and increase concentration. Dehydration causes headaches which accompanied by long working hours on the computer even more dangerous. To stay active and feel good, it’s important to drink at least 2 litres of water every day.

Full Stop to Junk Foods

Have you felt bloated or loss of appetite after having a heavy lunch which had a lot of junk food such as a samosa or Chinese food followed by aerated beverages?

This is the case with the majority of us. We tend to overeat usually either to try a new cuisine, stress eat or when it’s someone’s birthday or another event.

The trick is to stick to your overall macros and make sensible choices when eating outside.

The best bet would either be :

  • 2 rotis/half a plate of rice with sabzi, dal, salad and dahi
  • Brown bread sandwich (chicken or panner for protein)
  • Pulao with dahi
  • A plate of fruits and fresh juices
  • Coconut water

Office Health: The Lean Snack

Avoid High Caffeine Intake

It is very easy to find comfort in your daily coffee and teas. Having your morning cuppa is something we all look forward to. But the thing is to keep it nominal and keep a close watch on the amount of caffeine you are consuming in a day.

Your sleep routine will get better. So will your acidity levels of the body and your concentration. Try doing that for a week and get back to us on this. We will be more than happy to hear from you.

Clean out your Workspace for more Space

Can you imagine the number of germs and infections that are all around you? On your mouse, monitor and keyboards. Make sure you wipe and disinfect the area around you so that you can have a lot more space for yourself and also free from infections. Organising your documents, making dividers in your file and having proper trays to store everything that you may need. Not only will this increase in your efficiency but also make you like your workplace more. It is also said that God lives in clean places so who knows you might get that promotion very soon :)

Stay Active Outside Office Also

Think about all the physical activity that you could be doing every day which is not possible due to the long working hours. To make up for the no activity done during the day, try and do a little bit of jogging, walking or yoga in a day to stay active and manage weight.

This is also a great way to release endorphins and get into an amazing mood for anything the week may throw at you.

Immunity Boost!

We are sure that no one wants to get sick before your presentation so the best way is to build your immunity and stay fit. Have a lot of Vitamin C through fruits and vegetables; that is full of antioxidants.


In our crazy lifestyle, it is very important to do something that we love. Such tight schedules have left all of us with less time to do anything that we like.

To keep one free from stress and doing small stress-free activities goes a long way. Not only does this increase the efficiency but also keeps your mind and body in place.

  • Stay Positive!
  • Play with dogs
  • Workout
  • Watch any of your favourite shows
  • Take a walk with your loved ones
  • Gardening
  • Cooking
  • Go on a spontaneous vacation
  • Spend more time with family
  • Pursue your hobby
  • Meditate

 Socialising is the key!

Meeting and hanging out with friends should be done more often. This will not only connect with the latest update but also will make you look forward for the weekend to come.

This is a great way to keep your mind fresh and body active.

Try doing this every month and you will see a major difference in your overall health.

Last and the most important ….

Healthy Snacking!!

Healthy snacks for office The Lean Snack

Healthy Snacking goes a long way without saying anything. During our hectic office hours and long tedious profiles, it’s easy to get involved in unhealthy munching, which can put you out of your diet.

You can make the same snacking work wonders for you. Try and consume a ‘healthy’ snack every 2-3 hrs, between your major meals. This will help you stay fueled and active but also help you reduce your portions during your major meals.

We will give you some really healthy, tasty and instant snacking options that can be carried with you and consumed whenever hunger strikes. Not only will that in curbing the hunger pangs but also keep you on track. 

  • Fruit salad
  • Nuts
  • Health and Nutrition Bars 

The Lean Snack Bars that are made up of 90% oats and fruits. It’s a great way to get added health benefits such as the benefits of dates, honey, seeds and oats along with being 100% Natural and high in protein and fibre.


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