Question: Does the typical desk dweller really gain weight every year (studies)?

Studies have found that certain types of work do predispose to weight gain. According to researchers from Laval University in Quebec City, mental work such as reading, writing, and computer work, can trigger overeating. It's thought that stressful work boosts the level of a stress hormone called Cortisol, which can cause food cravings and increase appetite - factors that prompt overeating. Stress also triggers emotional eating in some people.

Other stress factors related to weight gain at the office include work fatigue, overtime hours, job dissatisfaction and high job demands. Job schedule can also boost the risk of weight gain. Shift workers often complain of weigh problems due to limited food choices and frequent snacking.

Question: What are the most common mistakes/diet blunders people make at work?

Diet blunders such as skipping breakfast or lunch and not packing snacks also contribute to the so-called "office spread" by depleting blood sugar. If you're tired and hungry - and if you don't have access to healthy food - you're more likely to grab that 400-calorie muffin or chocolate bar. Eating a healthy breakfast boosts metabolism and makes you more likely to follow a structured eating plan during the day. It also prevents you from snacking on muffins or bagels mid-morning.

Bringing healthy snacks to work prevents you from being temped to hit the vending machine or raid the office candy jar. Try fruit and almonds, a decaf latte (or yogurt) and a piece of fruit, instant bean soup, whole grain crackers and part skim cheese, vegetables and hummus or an energy bar.

Question: So what tips do you recommend clients to prevent on-the-job weight gain?

Avoid a high-carb, heavy lunch. Lunches that are packed with carbohydrates like pasta, french fries, burritos and bagels can make you feel lethargic and less alert. A high-carbohydrate meal increases your brain's production of serotonin, the chemical that increases drowsiness. If you feel tired, you're more likely to reach for more carbs - and calories - to boost your energy level. To raise alertness and prevent post-lunch cravings, add protein to your lunches, such as lean meat, skinless poultry, fish, hard boiled eggs, tofu, legumes, or non-fat yogurt, milk, or cottage cheese.

Don't eat at your desk. Eating while you work can lead to overeating. If you pay more attention to your inbox than your meal, or cram in a sandwich en route to an afternoon meeting, you're not likely to notice when you feel full. You won't savour your food and you may even forget what you've eaten. Eating at your desk also means you don't get up and move around. Even a 10- minute brisk walk can increase your heart rate and keep you feeling energized for up to two hours.

Skip the office birthday cake. And pass on the meeting treats. Don't feel compelled to celebrate every co-worker's birthday by having a piece of cake. Chances are you don't want to eat - or need to eat - a whole piece. Have a taste instead by eating only a few bites.

Same goes for other sweets around the office. Just because food is nearby doesn't mean you have to eat it. Even a few Hershey's kisses add up day after day. Before you reach for office treats, ask yourself if you're hungry. If you are, grab a healthy snack.

To prevent reaching for a cookie (or two) during long meetings, don't sit near the sweet tray. If possible, bring an energy bar or skim milk latte to meetings. Consider asking whoever is in charge of supplying the food, to order a tray of fresh fruit or raw vegetables.

Stay hydrated. Sip on water during the day to prevent fatigue and curb impulses to snack. Don't confuse thirst with hunger. When you feel like eating something sweet or salty, drink a glass of water before giving in to your craving.