The office workout that works: packing your lunch and taking exercise breaks can help trim your waist

HAVING trouble losing weight? The problem could be your job. No, not the work itself, but your eating and exercise habits while at the office. The solution is simple, says Alan Harris, a fitness expert and author of Absolute Body Power, who recommends bringing your lunch and healthy snacks to work. Preparing meals at home is a great way for individuals to monitor food consumption, which is increasingly important given the mounting war on trans fats, a significant contributor to obesity and a staple in most fast foods. (See page 106 for a sample menu to jumpstart your program.)

Aside from correcting your diet, you must move more if you want to lose weight or just become healthier, says Jamel Davenport, a lifestyle and celebrity fitness trainer in Edgewater, N.J. He has a set of four exercises he recommends clients perform at their desks to help keep fit. (See page 104). The exercises should not take more than 5 minutes, so the effort will not interfere with your workday.

"Make it a daily challenge to find ways to be more active and move more," Davenport says.

This is a (5-minute) workout that can be done at home or at the office. The only thing needed is a CHAIR and YOU. For the advanced, add weights or time for more intensity. Source." Jamel Davenport, lifestyle and fitness expert,

SEATED LEG EXTENSION

Place feet in front of body, about shoulder-width apart. With hands at sides, or on arm rests, extend legs forward and point toes toward the " ceiling. Rest and repeat.

* This exercise can be done by lifting one leg or both. Continue motion for 1 minute.

SEATED SQUATS

Place both feet in front of body, about shoulder-width apart. With hands on chest, rise from the chair while exhaling. Lower back into the chair while inhaling. Continue motion for 1 minute.

TRICEP EXTENSION DIPS

(Do not perform this exercise in chairs with wheels) Place hands square with hips at the edge of the chair, place feet at a 90-degree angle and lower body, I with elbows tucked to the body. Repeat for i minute.

SEATED KNEE RAISES

Sit in an upright position with both feet and legs together. Keeping both feet and legs together, raise knees 12 inches from the floor, hold for 3 seconds and then slowly lower back to the floor. Continue motion for 1 minute. Repeat for 1 minute.

Fitness Expert Alan Harris' 5-Day Meal Plan

* Monday * Alan's Awesome Salad

3 to 5 of your favorite vegetables (lettuce, tomato, carrots, broccoli and peppers) to make 2 to 4 cups of salad 1 to 2 tablespoons of favorite fat-free, low calorie dressing (200-300 calories)

Optional ingredients: add 1 piece of your favorite fruit (sliced) or a small can of solid white Albacore tuna in water (drained) or 1/4 pound of shrimp or crabmeat (164 calories)

Prepare vegetables in airtight container. If adding seafood, place in a separate airtight container and add at mealtime to ensure lettuce does not will. Prepare dressing and add at mealtime.

** If you are still hungry, add 1/2 cup of yogurt (60 calories) or a 4-ounce cup of sugar-free pudding (80 calories)

Fight the snack attack: one apple (80 to 100 calories)

* Tuesday * Allan's Fantastic Flour tortilla wraps and a side of a baked sweet potato

1 or 2 Ole Flour tortillas (81 calories per tortilla) select 2 to 3 vegetables (inluding lettuce, tomato and raw or steamed broccoli

** Optional ingredients include 1 slice of low-calorie cheese (40 calories); lean ham or turkey breast (60 calories per 3 slices); 2 tablespoons of little mayonnaise (60 to 80 calories) 1 baked sweet potato (175 calories). Eat with the skin intact.

Prepare salad in airtight container. Prepare dressing separately and mix at mealtime.

Fight the snack: Choose a banana (150 calories)

* Wednesday * It's Time For a Chili Cookoff!

Lean Turkey or Groung Beef Chili 2 cans of cooked kidney beans (drained) 2 cans of diced tomatoes (drained) 2 cans of tomato sauce/paste 1 cup of brown rice, cooked 1 1/2 pounds of 93 percent lean and 7 fat ground turkey or beef

* Cook meat on top odf stove in large saucepan low heat for about 6 minutes; add kidney beans. diced tomatoes and tomato sauce/paste. Serve on top of brown rice (170 calories per two cup serving).

*** Makes 2 to 3 lunches.

Fight the snack attack: Choose an orange (63 to 100 calories)

* Thursday * Sandwhich

2 slices of low-calorie bread (40 calories each slice) Lean ham or turkey breast (60 calories per 3 slices) or 1 can of solid white albacore tuna in water (drained) 1 slice low-calorie chees (40 calories) 2 tablespoon of favorite fat-free, low-calorie dressing or 1 tablespoon of little mayonnaise (50 to 80 calories).

Wrap bread and all ingredients separately, and combines at mealtime to avoid the bread becoming soggy.

Fight snack attack: Choose 1 cup grapes (80 calories)

* Friday * Chicken or Seafood Stir-fry

1 4-ounce slice of breast of chicken or (1/4 pound of shrimp or crabmeat) 2 to 4 cups of steamed broccoli, carrots, red peppers, water chestnuts (drained) mushrooms and celery 1/4 onion, diced 1/3 cup soy sauce