2 p.m.: Drink more water and go for a walk.
Step away from your computer for a quick break and go for a walk. Squeezing in some steps during this time of the day will help you make a sensible choice when those 4 o’clock cravings strike. “Get outside if you can, especially if you didn’t go out for lunch,” says Koff. “The fresh air and sunshine will boost your spirits and stop you from overeating because of a bad mood.”
3:30 to 4 p.m.: Have an afternoon snack.
Welcome to the witching hour: Almost everyone needs to snack between lunch and dinner, says Alpert. For a fiber-protein mix, try a 6-ounce yogurt and a handful of high-fiber cereal. Or, have a banana with a tablespoon of natural peanut or almond butter.
Koff says having an ounce of dark chocolate (70% cacao) is also a good choice. It’s packed with polyphenols, a type of antioxidant shown to help lower blood pressure, keep your brain sharp, and more.
But don’t force it if you’re not hungry for a snack, especially if you had a big lunch. If you plan to hit the gym after work, you may want to eat more or save some of your snack until after your workout.
Calorie estimate: 150 to 250 calories