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Are your ambitious resolutions overwhelming you? Do you have no idea where to begin?

Grab a sheet of paper and jot down three changes you’re going to make this week to improve your eating and exercising habits while at work. If you’re stuck, here’s some to pick from. They won’t take more than ten minutes each – so no excuses!

1. Buy five pieces of fruit at the start of the week – bananas, apples, satsumas – whatever takes your fancy! Keep them on your desk and eat one each day.

2. Set your alarm ten minutes earlier than usual and use the extra time to make a packed lunch. Include whole grains, lean protein and vegetables. It needn’t be complicated: how about a ham and lettuce sandwich on wholemeal bread, with a handful of cherry tomatoes on the side?

3. Keep a water bottle on your desk. We all know we should drink more water, but it’s easy to get absorbed in work. Take regular sips – staying hydrated will help you concentrate, and ensure you don’t mistake mild thirst for hunger pangs.

4. Escape the office at lunch time. Go for a brisk walk, or ask your nearest gym for a free day pass and check out their facilities. How about inviting a colleague to join you? If you really can’t get out, make some time before or after work to exercise – cycle or walk to work, if you can.

5. Cut down on caffeine. Switch one of your daily cups of coffee to a herbal tea. Alternatively, drink decaf (just don’t leave it near the communal kettle or your confused, sleepy colleagues won’t thank you…)

6. Ban the biscuits. Do you work in an office where there’s a communal biscuit tin – or where colleagues are constantly bringing in cakes to celebrate birthdays? Buy a box of low-fat cereal bars, keep them in your desk drawer, and munch on one of those instead when you hear the biscuit tin calling your name.

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