So you tried to watch your weight over the holidays, but the temptation was just too great. Now, you’re trying to figure out how to drop the 10 to 15 pounds you gained in the last two months with the little free time you have.

Believe it or not, there’s hope. Registered Dietician Scott Blank of Proctor Hospital said there’s no magic potion to lose weight, but there are simple things you can start doing at work.

• Think about what you’re eating. Pack fruits and vegetables with dip for a snack instead of heading to the vending machine.

• Remember to eat. One of the biggest problems people have is eating a huge dinner because they neglected to eat anything else during the day. If you eat small portions throughout the day, you’ll store less fat.

• Ask yourself why you’re eating. The answer should always be because you’re truly hungry.

• Eat slowly. “It takes 10 to 15 minutes for a message to get to your brain that you’re getting full,” said Blank. “Try eating your vegetables first. They’ll slow you down by filling you up faster.” He also suggested taking a sip of water after every bite.

• Keep food out of sight. “If you can see treats, they’re readily available and you’ll eat them. Unfortunately, not many co-workers are bringing in celery sticks and fruit,” said Blank.

What else goes with losing weight? Exercise, of course. Blank said to keep in mind that every time you move, you exert energy. Also, try these additional work-related tips:
• Drink a big jug of water, and use the farthest restroom from your desk.
• Do leg lifts in the bathroom as you wash your hands.
• Park farther away.
• Take the stairs.
• Sit on an exercise ball at your desk or buy a chair without a back.
• Lift your legs up periodically while you’re typing on a computer.

Blank said even habits that might annoy your co-workers like tapping a pen, shaking your foot, twisting your hair in your finger, and chewing lots of gum will burn calories.

If you’re serious about losing a lot of weight, personal trainer Mike Laube from the Clubs at River City suggested starting out slowly. “Set small goals for weight loss. A little goes a long way. If you can get in the basic 30 minutes a day, that’s great, but 10 minutes here or there is also good,” said Laube.

Try the buddy system. Get someone at work to join a program with you. Many local gyms offer incentive programs through local businesses that could mean free days off work or getting reimbursed for health club costs.

If you start a new exercise routine, add variations to it every other week so you don’t get bored. As we all know, a majority of people who start working out in January will give up before March. TPW