9 a.m. — Remember to take a reusable water bottle and drink plenty of water at work to keep yourself hydrated. Water is a powerful tool and can even beat severe food cravings.
10 a.m. — Take a rest and have a snack. Give your preference to fiber – 150 is all you need to feel satisfied.

11 a.m. — Start your own food and fitness diary. Keep track of what you eat and how often you work out. Count your calories and see if the quality of your menu could be additionally improved. Compare your days and weeks to see if you are progressing.
12 p.m. — Invite your colleague to join you and go for a walk together. Throughout the day you can also ride a bike or walk instead of using public transport or your car. If that’s too much of a challenge, then at least do stretches while at work.