Here are some of the habits you need to avoid if you find yourself sitting at a desk a majority of your day, and if you're looking for even more healthy eating tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

1. Eating Habits to Avoid If You Sit All Day, Say Dietitians
Whether you're sitting on your bum in an office, in a classroom, or even at
your desk at home, working all day in a chair has become a common practice
for society. And while this has become the norm in workplaces, health experts
continually say that sitting and living a sedentary lifestyle can affect your body
in many negative ways including weak leg muscles, weight gain, and even
higher risk of developing chronic diseases, according to Harvard Health. Plus,
sitting all day can induce some unhealthy eating habits that increase your
body's risk of weight gain and disease, if you're not careful. That's why we
consulted a few registered dietitians to help us identify and combat these
unhealthy habits if you sit all day.
Here are some of the habits you need to avoid if you find yourself sitting at a
desk a majority of your day, and if you're looking for even more healthy eating
tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.
Weight loss without diet and exercise : https://bit.ly/3if2Kc8

2. 1. Skipping Meals
"It's easy to just keep working through lunch when trying to meet a work
deadline," says Cheryl Mussatto MS, RD, LD, clinical dietitian and author of
The Nourished Brain. "But this only likely will result in overeating through the
evening, tipping weight gain. Instead, plan and schedule meals, including
snacks. Take an hour or two on a weekend to choose a few healthy recipes or
load up on plenty of fruits and veggies, lean meat, and whole grains to quickly
put a nourishing meal together."

3. 2. Drinking sugary beverages for quick energy.
"One too many sugary sodas or energy drinks may keep you from
nodding off but at a price of weight gain along with an increased
risk of chronic diseases," says Mussatto. "Instead, get yourself a
reusable water bottle and keep it on your desk or by your side. Or
try herbal teas for a refreshing change of pace. Drinking water or
unsweetened herbal teas will keep you fuller and less tempted to
snack on empty calories."

4. 3. Keeping candy or "health" bars in your desk
drawer.
"Overloaded with sugar, fat, and other not-so-healthy substances,
these types of snacks are no friend to your health," says Mussatto.
"I recommend keeping a stash of nuts handy, low-sodium jerky,
dried fruit, or trail mix. Any of these affordable and convenient
snack ideas are good sources of fiber, protein, and important
vitamins and minerals giving you a mini-health boost during the
day."
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5. 4. Mindless snacking.
"Sitting all day often leads to mindless eating or 'grazing,'" says
Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition
Playbook. "A handful of nuts here, some pretzels there, bite-size
candy mid-afternoon, and the list goes on. Before you know it, you
have consumed hundreds of hundreds of calories without knowing
it. Over time, the increase in calories and decrease in movement
can lead to weight gain."

6. Goodson says the solution to mindless grazing is to "plan
nutrient-rich snacks that contain fiber and protein." Like one of
these 25 Best High-Fiber Snacks to Buy That Keep You Full.
5. Stress eating.
Along the same lines as mindless snacking, stress eating can be another
easy habit to fall into if your work has become stressful during the day.
Rachel Paul, PhD, RD from CollegeNutritionist.com, also recommends
having "a planned snack or snacks in the afternoon (or morning if you
need one)" in order to avoid stress eating, and other mindless snacking.

7. Some of the snacks Paul recommends include an apple with 1 or 2
tablespoons of peanut butter, 1/4 or 1/3 cup of nuts, or 2 string cheeses
with a hard-boiled egg.
6. Working in the Kitchen

8. "Having your kitchen next to your workspace can create
a lot of urge," says Shannon Henry, RD with EZCare
Clinic. "Therefore, arrange your desk away from the
kitchen—even on the second floor of the house if
possible. Doing so can help you avoid going to the
kitchen in the middle of a telephone call or between
projects for quick bites."
7. Eating while you work

9. As Lisa Young, PhD, RD, author of Finally Full, Finally Slim, and a new
member of our medical expert board, says, "avoid eating 'al desko'."
"People who eat while sitting at their desks and working may eat up to
50% more," says Young. "They are often distracted and not eating
mindfully. I suggest that when you want to grab a snack or eat a meal,
get up, walk around the house, and eat it in the kitchen."
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8. Not portioning out your snacks.

10. If you find yourself hungry for a snack in the afternoon, the best thing
you can do is make sure that you are properly portioning out your snacks
to prevent overeating, according to Ricci-Lee Hotz, MS, RDN at A Taste
of Health, LLC and expert at Testing.com.
"Have pre-portioned snacks available at your desk and set snack times
to avoid day-long grazing," says Hotz.

11. 9. Not drinking enough water.
"Ensure that you keep water available at your desk, even if you need to
infuse it or add lemon to provide some flavor and allow you to have
something to sip on throughout the day to feel your best, stay hydrated,
and avoid those sugary sodas and energy drinks," says Hotz.
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12. 10. Choosing calorie-dense foods.
"Sitting most of the day, whether at work or home, and snacking on
calorie-dense foods is a recipe for health concerns," says Trista Best,
MPH, RD, LD from Balance One Supplements. "Calorie dense foods are
those that offer little in the way of beneficial nutrients like vitamins and
minerals but contain a large number of calories, typically from refined
carbohydrates. Refined carbohydrates, like those found in pastries and
convenience foods, are harmful to our health in a host of ways. They are
highly inflammatory and can lead to poor gut health quickly. The
combination of these two factors is a recipe for an increase in
susceptibility to chronic and acute conditions."

13. 11. Not taking breaks.
"Not taking breaks is another problem while sitting and working from
home," says Young. "I advise setting regular breaks and being sure to
structure in some time for daily exercise as well as walking breaks. Set
your alarm if you need a reminder. Often, you feel the need to eat
calorie-dense junk food for an energy boost as you think you have low
energy. Really, your low energy may be coming from the fact that you've
been sitting all day, so get moving."

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