1. Avoid the treats

拒绝零食

The birthday doughnuts or the homemade chocolate cookies from colleagues may be tempting¹, but the experts say to avoid them at all costs. Research from the Royal College of Surgeons has shown the office cake culture, in which workers bring in treats for birthdays and celebrations, is fueling obesity² and dental problems.

生日甜甜圈或同事自制的巧克力曲奇也许相当诱人，但专家称要不惜一切拒绝它们。皇家外科医学院的研究显示，办公室的蛋糕文化，即员工在生日和庆祝场合给大家带零食的现象，正使肥胖和牙齿问题恶化。

Psychologist Corinne Sweet explained how you can avoid temptation. She said: "Temptation will always present itself. You have to plan a course of action to curb³ your vulnerability to being seduced⁴ by something you know will trigger your need to snack. This may take effort and time, as we often hang on to what is familiar, but if you stick to it, you will soon be reaping the rewards."

心理学家柯琳·斯威特讲解了该如何拒绝诱惑。她表示，诱惑总是出现。你必须设计出一个行动方案，抑制自己易受明知会引发你对零食的渴望的食物诱惑的弱点。因为我们总是依赖熟悉的事物，这或许需要努力和时间，但只要坚持下去，你很快就可以从中获益。

2. Make a packed lunch

自制午餐盒饭

Not only will making your lunch at home save you money, but you can also make sure it is packed full of nutrients⁵ without the high sugar, salt and fat you find in many fast food grab-and-go meals.

在家自制午餐不仅省钱，还可以确保午餐富含营养成分，不像许多方便快餐那样高糖高盐高脂肪。

Fast food lunches "rarely provide you with enough veg, fiber⁶ and good quality protein to keep hunger at bay and blood sugar levels stable throughout the afternoon," explained nutritionist Lily Soutter. "A great blood-sugar balancing lunch is essential for preventing that post-afternoon energy slump⁷, as well as keeping hunger at bay."

营养学家莉莉·苏特解释称，快餐类午餐很少能提供足以让你整个下午都不感到饥饿、血糖维持在稳定水平的蔬菜、纤维和优质蛋白质。有助平衡血糖的午餐对防止午后精神不振、远离饥饿感是必需的。

3. Top up vitamin D levels

补充维生素D

Spending short periods of time in the sunshine is a great way to top up your vitamin D levels, but if it's pouring outside or you truly can't leave your desk, there are other ways, such as eating plenty of oily fish.

晒一小会儿太阳是提高维生素D水平的好办法，但如果外面大雨倾盆或者你实在无法离开办公桌，还有一些其他的方法可以达到这种效果，比如多吃油性鱼类。

"The best way to get vitamin D is from spending lots of time in the sun, but if this is not an option, try taking a supplement," advised nutritionist Cassandra Barns.

营养学家卡桑德拉·巴恩斯建议，获取维生素D的最好办法就是多晒太阳，但如果这不可行，试试服用补充剂吧。

4. Leave your screen at lunch

吃午饭时远离屏幕

Nutritionist Shona Wilkinson of Superfood UK said get away from your desk when you're eating if you can, or at least keep your eyes off the screen.

Superfood UK的营养学家修纳·威金森表示，如果可能的话，吃饭时离开办公桌，或者至少眼睛别再盯着屏幕了。

She said: "It is important for our digestive systems to sit up straight while eating and eat slowly. If you want to enjoy your food make sure you look at it while you are eating and take the time to savor⁸ the flavors."

她表示，吃饭时坐直、细嚼慢咽对我们的消化系统来说很重要。如果你想享受美食，确保吃饭的时候看着食物、花点时间细品食物的滋味。

5. Stay hydrated

补充水分

Remember to drink plenty of water, advised the nutritionists, as keeping hydrated is important for brain function. Dehydration⁹ can lead to headaches and fatigue¹⁰.

营养学家建议，记得多喝水，因为保持充足的水分对大脑功能很重要。缺水可能导致头疼和疲惫。

"We should be aiming for two liters of water per day," Shona said.

修纳表示，我们的目标是每天喝够两升水。