Some people are lucky enough to work in jobs that keep them fit year-round, like Pilates instructors and Olympic athletes. The rest of us deal with prolonged sitting, donut days and weekly birthday celebrations, and then work on recovering in the after hours. But don't let those 8-hour days sabotage your efforts. Follow these tips to help keep you on the healthy track while at work.

Plan meals and snacks in advance

Men and women who plan their meals are much less likely to be obese than those who don't, according to a 2017 International Journal of Behavioral Nutrition and Physical Activitystudy. The same study also found that people who planned their meals enjoyed better variety and improved diet quality. Depending on your goals and eating habits, improving the quality of your meals may help you lose weight.

Another benefit to meal planning is that it leaves uncertainty off the table. When you know when and what you're going to eat, you're less likely to much on junk food.

Meal planning includes breakfast too. When you've eaten a healthy, fiber-filled breakfast, you'll be satiated for longer and will be less likely to hit the vending machine before lunch.

Eat more Lipotropic foods

While you're planning those work-day meals, consider adding more lipotropic foods to the mix. Lipotropic foods contain organic compounds that break down fat stores, prevent excess fat storage and help cleanse the liver of toxic build-up.

Major lipotropic nutrients include methionine, choline, inositol, betaine and vitamin B12.
Consider packing lunches with the following lipotropic-rich foods:

Vegetables

• Broccoli
• Eggplant
• Spinach
• Beets

Beans & nuts

• Brazil nuts
• Almonds
• Flax seeds
• Soy beans

Animal proteins

• Lean meats
• Fish
• Yogurt
• Eggs

Grains

• Quinoa
• Oatmeal
• Barley
• Brown Rice

Hydrate well

Although it can be difficult to track how much water you're drinking at work, you must stay hydrated throughout the day. Dehydration can cause you to be drowsy and sluggish, which aren't desirable conditions at work.

Water has many health benefits, including its ability to help flush out toxins, maintain regularity and improve your complexion.

Try getting between six and eight glasses of water every day and up your intake of fresh, juicy fruits. These offer another great way to help keep you hydrated.

Make a habit of washing your hands

Throughout the work day, we encounter many people and surfaces that carry germs. Germs cause infection and this is how we get sick. To keep yourself healthy, wash your hands periodically throughout the day with soap for a minimum of 10 seconds at a time. Research done by Rutgers University shows that this is the most effective way to remove germs.

How often you wash your hands is up to you, but you should be washing after every time you use the bathroom and before you eat. If you have a cold, wash your hands more often to avoid spreading germs around the office.

Limit caffeine

Caffeine will give you a boost of energy to help start your day, but it can also lead to a mid-afternoon crash when the effect wears off. If you're drinking too much coffee, it can aggravate the nervous system and cause the adrenal gland to release cortisol. This is similar to being in a constant state of stress, and that's not good for your health. Work can be stressful enough. Limit the caffeine to one to two cups of coffee or tea per day to avoid negative consequences.

Continue your healthy habits while at work, and it'll be easier to maintain them at home. A healthy lifestyle includes a balanced diet, regular exercise and good habits. Try to keep these things going regardless of where you are and you'll be on the right track.