Overall, adults spend an average of nearly 10 hours per day on work and work-related activities. Many professionals are troubled by overweight and obesity. Busy with work and socializing, being in a sub healthy state and unable to find time to exercise has become a norm for many office workers. Is it possible to embark on a healthier path by changing the work environment and dietary habits? The answer is affirmative. Research has shown that making simple changes to your work environment and daily routine can improve the quality of your diet and help you maintain a healthier lifestyle. With just five steps, you can get back on track with your health at work. Make a plan in advance to bring healthy snacks from home and control the consumption of other high calorie snacks during work hours by bringing healthy food from home. For snacks hidden in drawers, you can consider mixing nuts or oatmeal bars. Refrigerated snacks can include yogurt, raw vegetables, fresh fruits, and cheese skewers, all of which are healthier alternatives than cookies and puffed fried foods. Don't eat alone. Desk dining has become the default dining method for many office workers. 62% of the surveyed individuals stated that they often have lunch alone at their desks. But research has shown that dining with colleagues can promote collaboration and improve overall work performance, achieving a win-win situation. If you go for a walk together again, it will reduce the time for you to have a big meal, increase your enthusiasm, and make you more relaxed. Discarding candy boxes and replacing them with fruit bowls is indeed correct in terms of improving eating habits. You just need to move the candy box away from your desk or hide it in a drawer, which has been proven to significantly reduce the intake of sugary foods. If you place the fruit bowl in a prominent place, it can encourage you to eat fruits as snacks, which makes you eat healthier. Don't forget to replenish fluids. Even mild dehydration can have a negative impact on your memory, increase anxiety and fatigue, thereby reducing work performance and increasing the frequency of snacking due to nervousness. Carry a kettle with you so you can drink it throughout your entire work period. Drinking water instead of 500ml of sugary drinks can reduce calorie intake by approximately 215 calories. Stay away from vending machines. Although many people are aware of the hidden food traps in vending machines, they often cannot resist the temptation. There are too many high sugar, high salt, and high calorie snacks in the vending machine, which have low nutritional value. Especially in the afternoon, when hunger strikes, please avoid the vending machine in the lounge. Wen/Li Lei (Xuanwu Hospital, Capital Medical University) (News Agency)