I've been at this job for a couple of months and I have a ton to say on how not to gain weight while working mostly a desk job.
One thing that I suggest is eating a ton of fresh fruits and veggies. I find that the more I cook for myself and don't order out or eat out at lunch, the better I feel. In Indiana, where my plant is located, there is mostly fast food for lunch so making my lunch spares me a ton of calories and the disappointment of eating something that I don't love. I usually take whatever I get from the farmer's market, chop it up, salute in olive oil with some seasoning, a protein like tofu, beans or shrimp and some fresh herbs like basil, rosemary or thyme. I will then serve it with rice or some power grain like wheat berries, quinoa or on a bed of salad. It's very filling and it tastes good!
Drink a ton of liquid through the day! I find that the less liquid I drink, the more sluggish I feel. Coffee is really good for productivity but it dehydrates your body very fast. I usually drink a cup of coffee or tea in the morning, then hot green tea, water or sparkling juice to hydrate for the rest of the day. I aim to have at least 32 ounces of water at work a day. I spend at least half of the day there, so I try to intake at least half of what my body needs there, too!
Lastly, besides the stash of chocolate in my desk, I always bring my own snacks to work. The vending machine is the last place I need to be so I bring oranges, grapefruit, plums, cucumber slices, carrots or sugar snap peas to nosh on. I do like to snack while I work - an awful habit gained in college but at least by surrounding myself with good stuff, I feel less bad about eating terrible on the weekend - eating out and drinking alcohol.
