Gaining weight at work

Every employee strives for a fatter paycheck -- but a recent survey shows that most are getting a plumper waistline instead. Cold weather, holidays and office parties can make the problem even worse.

Forty-nine percent of workers say they've gained weight at their current jobs, according to a 2007 CareerBuilder.com survey. Twenty-eight percent of workers have gained more than 10 pounds at his or her present job, while an additional 13 percent of employees have gained more than 20 pounds.

"In the fall and winter, it becomes particularly difficult to stay on track," says Rosemary Haefner, vice president of human resources at CareerBuilder.com. "Holiday and end-of-year business obligations, along with the temptations of office treats and cold weather keeping workers indoors, all combine to make it difficult to maintain healthy habits. Workers who plan ahead and apply moderation will be in a much better position to avoid fall and winter weight gain."

Living in a world of convenience, it's no wonder employees aren't taking food matters into their own hands -- that would be too difficult. Instead, 58 percent of workers surveyed say they eat out for lunch at least once a week. Twelve percent eat out five times a week for lunch.

Some employees don't even leave the building for their meals. Instead, they hit up vending machines as their source of nutrients. Thirteen percent of workers say they eat lunch out of the vending machines at least once a week.

If your job seems to be packing on more pounds than punch, Haefner offers some simple ways to be healthier at work.

Indulge without guilt.

Let's face it, sometimes dessert is just too hard to pass up. The key is everything in moderation. Have one piece of birthday cake. When finished, throw out the fork and plate and just walk away.

Use your commute.

Burn more calories by using your commute to help you work out. If you drive, park farther away from the building than necessary to get in a little more distance; if you take public transportation, get off a couple stops early and trek it the rest of the way.

Brown-bag it.

Packing your lunch will not only help you to control your nutrition and portions -- it'll also fatten your wallet, instead of your tummy.

Put in some face time.

Defy today's traps that force us all to get lazy: Instead of e-mailing, calling or instant messaging your co-worker, walk over to him or her. Rather than having your colleague pick up your papers from the printer, jump up and grab them yourself. The extra steps will add up.

Keep your mouth busy.

Chewing gum or chatting with co-workers can help you to avoid that second trip to the sweet table at office holiday celebrations.

Drink and be merry.

We all get a little stir-crazy at work and sometimes we turn to food for distraction. In fact, 69 percent of workers snack at least once per day, 37 percent say they snack at least twice per day, and 12 percent snack at least three times per day. Instead of munching on snacks to ease your boredom (or stress), try drinking some water. Not only will it curb your appetite, it will save you many an unwanted calorie.

Stock the shelves.

Of those workers who snack during the workday, more than one-third (38 percent) say they eat more unhealthy snacks in the office than at home. An additional 20 percent say fruits or vegetables aren't included in their snacks during the workweek. Pack your office drawers with healthy, filling snacks, so it will be easier to elude comfort food temptations on chilly days.

Start a support group.

Chances are some of your co-workers are tempted by the vending machine and tied to their desks. Get together with co-workers and start a lunch or fitness group that will keep everyone on track. E-mail to a friend

Copyright CareerBuilder.com 2007. All rights reserved. The information contained in this article may not be published, broadcast or otherwise distributed without the prior written authority

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