6. Navigate office cake situations

Firstly, if you fancy cake, have some! Feeling guilty is much less beneficial to your health than enjoying some cake. It might help to consider it as part of your lunch or a planned snack so you can enjoy it without derailing the rest of your day in terms of hunger and meals.

That said, if you don’t want cake, you can say no. It really isn’t rude: it’s your body and your decision. The social expectation to accept food you don’t want – and eat it – is ridiculous and needs reframing.

A simple “I’m OK, thank you”, or “I might have some later when I’m a little hungrier” should suffice, especially if said with conviction and steady eye contact.

7. Hydrate

Staying hydrated is vital for good health. If you become dehydrated, it can cause a lack of concentration, headaches, fatigue and light-headedness – exactly the opposite of how you want to feel at work.

While everyone needs different amounts of water, adults typically need at least 1.5-2 litres a day, which is about eight glasses. Teas and coffee count too; even though they contain caffeine (a diuretic that helps rid your body of sodium and water), the overall effect from the amount in a cup is hydration.

The easiest way to get enough is to have a large bottle or jug by your desk that you work your way through. Needing to go to the bathroom more might not seem ideal, but it actually means you’re breaking up the time you spend sedentary.

Nutrition tips: 10 expert-backed ways to eat healthily and stay energised in the office