Some 68 percent of American adults are overweight or obese, the Weight-Control Information Network reported in 2010. Combating this requires a daily commitment. This can be easier to stick to during weekends, because stress at work, commuting, running to appointments and the dreaded office birthday cake can derail your efforts before you get the first pound successfully unloaded. Start small and work a one-day-at-a-time attitude until the new lifestyle becomes as ingrained as the old one.
Step 1
Eat breakfast. Starting your day with a healthy meal can discourage sugary mid-morning snacks, which can throw you off your weight-loss program, the Mayo Clinic advises. Breakfast does not have to be a timely affair --- slather some peanut butter on a banana and eat a single serving of yogurt with a tablespoon each of nuts and raisins thrown in for a fiber- and protein-rich first meal. Other options include a whole-wheat bagel with low-fat cream cheese, a hard-boiled egg or even a bowl of last night's spaghetti and meatballs to get you started.
Step 2
Pack your lunch. This is the easiest way to make sure the food you're eating at work is within your weight-loss plan. If this isn't practical, or if client lunches are a regular part of your business, learn to make smart choices when ordering from the menu. Eat fewer cheeseburgers and creamy pasta dishes and focus on salads with low-fat dressing or fresh fish, chicken and vegetable dishes.
Step 3
Get an earlier start and make your commute work for you. Those looking to burn a few extra calories should "walk or bike to work," the Mayo Clinic suggests. "If you ride the bus, get off a few blocks early and walk the rest of the way." Making small changes, such as taking the stairs instead of riding the elevator, can keep you focused on your weight-loss program.
Step 4
Practice declining office junk food. Stay away from a break room constantly filled with unhealthy food and move to another location to have your lunch. If an office worker is making the rounds with yet another batch of homemade cookies, politely decline. These boundaries will get easier the more often you get used to setting them.
Step 5
Get up from your desk. Schedule a couple of breaks throughout the day and don't spend them playing Spider Solitaire at the computer. Walk around the block, walk up and down the stairs or even just make the cubicle rounds, the Mayo Clinic suggests. Any extra activity will burn calories and contribute to weight loss.
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