In the back of my office, there is a cake — a chocolate-and-vanilla cake with creamy vanilla and chocolate frostings. It’s from Oakmont Bakery and has “Happy 21st Birthday” written on the top.

A female coworker in the office turned 21, so we celebrated her big day. In the windowsill sat two bags of candy — Crunch bars and Kit Kats — and in the corner there was a box of Clark Bars, the peanut-butter version of a Butterfinger. Its toffee-like crunch immediately sticks to your teeth.

I should tell you, I work in a dental office.

I am a dental hygienist and I tell my patients to stay away from sweets.

But I and my coworkers eat candy in the back of the office. Although I know that all of these treats wreak havoc on your teeth and health, I usually end up sneaking a bite. Or two. Or ten.

This sugar madness only gets worse as the colder months approach. Around the holidays — often courtesy of our generous and loving patients — our office receives more than enough sweet treats, which are neatly placed and later devoured in the back of the office. Halloween left us with bags of candy, and November birthdays encourage our office staff to make excuses to bring in brownies and cakes. The holidays bring cookies galore and baskets of “joy,” otherwise known as hard candies and chocolate truffles.

Not only does my work-candy situation make me feel like somewhat of a hypocrite, it is also just bad for my fading summer motivation to get in shape. The office, the cafeteria and your mom’s sweet-filled kitchen can all turn into danger zones during the holidays. What can we do to battle these sweet temptations? Here are a few tricks to keep you fighting back those sugar cravings this winter.

Bring water

Whether you are surrounded by sweets during the day or your sweet tooth is crying out for some sort of chocolate goodness, water can help. Sometimes you can feel hungry based on your hydration levels. Before you take another bite of that chocolate cake, take a few sips of water and wait.

Dehydration also causes you to choose junk foods over healthy foods. When your body is properly hydrated, it works as it should. When you are fully functioning, you are better able to make good food decisions, including choosing a good meal over a plate full of cookies and calling it dinner.

Water is the best drink for you. Literally half of our body weight is made up of water. It not only helps to fight these holiday sugar cravings, but it also helps reduce muscle fatigue, regulate digestion and keep your skin looking clear and moisturized.

Exercise daily

Another way to escape sugar cravings is to run away from them. Exercise helps to keep our crazy sugar appetites quiet. Exercising helps you feel more confident and stronger, and the exertions you make will leave your body wanting real food.

If you are not motivated to get out and run, take it slow. Start where your body is comfortable. Whether that means walking for 20 minutes three times a week or beginning a triathlon workout plan, start somewhere and set goals. Taking charge of your body by incorporating an exercise routine into your week will make you feel more in control of what goes into your body. Leaving that tray full of cookies in the back office will feel like a victory, not a depravity.

Fill up on the good stuff first

Fill up on healthy food first. Eat your dinner before dessert. When your parents make a “welcome home” dessert for you to eat, make sure to have a portion of each healthy food — protein, fat and vegetable — before you dive into the chocolate cake. If you fill up on the good stuff, you will be less inclined to overdo it on the desserts.

Now I don’t want to advocate saying no to all treats. The best way to live a healthy lifestyle is to enjoy little bits of treats. Although there is a tendency to over-consume during the holiday season, you don’t have to engage in the behavior. You can enjoy desserts and big, festive meals. The key is to stay in charge and make smart choices.

Eat a piece of deliciousness, but remember to maintain your smart choices, too. And remember, brush your teeth when you’re done.