Most Sri Lankans have sedentary office jobs. This means for eight or more hours a day they do not engage in any, or very little physical activity. Also some office workers also spend long hours travelling from their homes to their offices. So totally they are inactive for up to 12 hours a day. It is therefore, not surprising that office workers tend to have a variety of dietary problems, including obesity and poor eating habits.

It is important to have a balanced and varied diet. Monotonous diets invariably lead to imbalances and deficiencies. It is important for office workers and mobile workers to select food from the following food groups on a daily basis. Include the major 6 food groups in their daily diet. That is fruits and veg, high fiber grains, cereals, legumes, fat free milk and dairy products, lean meat, fish or eggs, mono or polyunsaturated margarine and oils.

Sitting for hours on your seat and eating fat loaded snacks and tea/ coffee will pile on the kilos. Before you know it, you will be battling with overweight. Always try to concentrate on what you are eating. Switch to healthy snack options. Get a low fat, high fiber diet to lose weight. Choose a balanced diet that uses low fat, high fiber foods to reduce your energy intake without leading to deficiencies and endless cravings. Always seek for professional advice before you start any diets plans.

We as humans love quick remedies to lose weight. Fad diets which are either lacking in one or more micronutrients (eg; carbohydrate) or food groups, or are also low in energy that they make you feel weak, should be avoided. Yes, you will lose weight, but once you stop eating the lettuce leaves and few eggs a day, you will regain all the weight you lost and more, in record time. Always keep in mind that purpose of weight reduction is not only to lose weight, but to keep it off.

Always try to be active, combine the low fat, high fiber slimming diet with regular exercises, stick to their diets more easily and lose more weight, than those who use weight reduction diets alone.

Try a combination of exercises outside working hours. Join a gym, swim, cycle, skip, play an active sport, jog, run or walk briskly and keep as active as possible at work. (Use stairs, walk to work, go for a walk at lunch time.)

Drink plenty of water. 1-1.5L of water during working hours in addition to all the other liquids you ingest. (Tea, coffee, cold drink, fruit juice) Have ½ liter during the evening.Dont drink too much water because drinking too much water can wash important minerals from your body.

Take healthy food and drinks to work instead of loading up on fatty, greasy food and sweetened cold drinks from the shops. Fruits, veg salad, fat free yoghurt can be few examples of healthy snacks.

Research has repeatedly shown that people who eat breakfast perform better at work, get less tired during a long working day and have more energy than those who only snatch a cup of coffee while they run to work. If you eat fresh fruit, a bowl of cereal (instant oats, high fiber bran cereal or muesli) with dried fruits or fat free milk / yoghurt, or whole grain/wheat toast with an egg white, you will be more energetic for the rest of the day.

If you cannot eat very early in the morning, have a fruit and yoghurt before you leave home and take the rest of your breakfast along to the office to eat just after you arrive with your first cup of coffee/tea