I was actually inspired to read this article by a few friends in investment banking, whom I’ve watched physically grow more and more out of shape. It helped me realize there’s a certain psychology to eating healthy, and it’s easy to forget about it when you’re working 18-hour days. Being something of a fitness aficionado, I’d like to add my two cents.

-Brian is spot on about food. It sounds easy to say you’re going to opt for healthy options, but temptation can be overwhelming especially in a stressful environment where people feel the need to reward themselves, and I suspect it’s amplified when you bill it to an expense account. Go for natural foods that can keep you alert. Salmon, tuna (sparingly), almonds, seasonal fruit, and green veggies are all great. I know this isn’t an option a lot of times given the social pressures I’ve read about via this blog, but water will do a lot to cut out calories.

-The above point applies more especially if you’re pulling an all nighter. I know this sounds obvious, but weight is about calories consumed versus calories burned. By not sleeping, you need to feed yourself and your body can’t burn calories as fast. Healthier options will go a long way in at least keeping you reasonably healthy when doing all nighters.

-Get half an hour of cardio in if you can. Don’t walk; speedwalk. Think walking as fast as you can without running. I know someone at a bank who does several speed-walk laps around his office, and he says it’s helped him a lot.

-I appreciate that lifting weights at a gym isn’t an option a lot of the time, so improvise. Buy some resistance equipment and use it to put resistance on your muscles if you have some spare time, or just do basic stretches, sit-ups and push-ups if possible. A friend who travels a lot as a management consultant carries hollow weights that he fills with water when he has some time in his hotel. Be creative; muscle burns more food than fat.

-I know I’m going to get a horrified response for this by at least one investment banker, but try to go easy on the coffee. The 200 lattes that Brian mention add up over time, and I’ve seen friends in investment banking slam down frappucinos to stay awake. If you really need the coffee, try and reduce your caloric intake, especially if you can’t exercise.

Investment banking isn’t a profession where you can have intensive two hour Jack LaLanne workouts every day, but little things can help you enormous down the road. If you’re going to retire at 30 after a banking career, you may as well have your health.