here goes how:
1. Just add water
Keeping H20 at the ready will give you something to put in your mouth besides sweets from your neighbor's candy bowl. And when you're hydrated, science has found your body does everything more efficiently—including burning calories. Fill a reusable water bottle with ice water before you leave home, and refill it throughout the day
(as for me, i'm using a one liter water bottle and sometimes will refill it. but to me, i prefer warm water than cold one)
2. Set an exercise meeting
Protect your exercise time by putting sweat sessions in your calendar just as you would meetings with your most important client. When the day gets busy or you're tempted to surf gossip sites on your lunch hour rather than take to the treadmill, seeing your commitment in print will motivate you to get to the gym.
(well, i cant slip out to workout during working hours, but i attend yoga class twice a week and aerodance class once a week. will go for jog during the rest of the day. though they are after-work exercises, i still enjoy them very much)
3. Sculpt right on site
If you can't slip out to exercise, firm up at your desk using just a resistance band and a chair. Dejiggle on the job by doing three sets of these six simple moves on Self.com on nonconsecutive days, up to three times a week.
(it would be weird if i do this here. so, this point is not so practical to me)
4. Bring your own snack
Slip a healthy bite into your tote as you leave the house in morning, and you won't be taunted by that Butterfinger in the vending machine when the afternoon munchies strike. To stay satiated—and sharp—until supper, aim for a bite that contains about 200 calories, some fiber and a smidge of protein, too.
(i bring at least 2 types of fruits to work almost everyday. usually my fruit time is between 4-5pm. as for snacks, i usually chose those Luxury's vegetable crackers which comes in mini packs)
Recruit a few like-minded coworkers to get fit with you. You'll foster friendships at the office (always a good thing) while knocking off pounds. Log the miles each of you walks, runs or bikes each day on a board in your break-room or by creating a shared spreadsheet online; award prizes, such as movie tickets or a gift certificate for a manicure, to whomever covers the most ground. Get set to boost workplace morale and give your bod a lift, too!
(colleagues, should we start a plan like this? :p anyway, i'm glad that most of us here share the similar interest - lose weight. although sometimes we still couldnt resist food temptations from canteen, marketing staffs or vendors.....)
source and full details HERE