Work How To Eat Healthier at the Office hour.
While that realization can be somewhat depressing, it also shows how your habits at work have a huge effect on your weight-loss goals. Sure, the office can be full of temptation–whether the vending machine calls your name at 3 p.m., or your boss brings in glazed donuts every Monday morning–but your workplace can actually be a place that supports your healthy lifestyle. You just have to know how to work the system. 10 Ways to Stop Your Workplace from Derailing Your Diet.
1. Use the workday structure to work with your diet–not against it. The great thing about being at work on a regular schedule is that you have built-in structure for your day. Set aside time to eat a healthy snack or mindfully enjoy lunch without distractions, if possible. (Eating while you work is one sure-fire way to mindlessly eat out of stress!)
2. Find a weight-loss ally (or 20). Tell your closest co-workers about your commitment to stick with a healthy diet , and see if they’ll join you. Don’t be shy in reminding your superiors that studies have demonstrated healthy employees are more cost effective and productive.
3. Pack your meals and snacks. Preparation is the name of the game when it comes to eating right at work. Pack a small cooler each day full of fresh fruits, vegetables, lean proteins and whole grains. You might have to get up earlier to pack yourself a lunch and snacks, but after you start to eat better and feel better at work, you’ll see that it’s worth the extra time.
4. Keep an emergency stash. For days when you forget your cooler, or find that your snack didn’t quiet the hunger monster after that early-morning Spinning class, it’s a good idea to have a drawer in your desk full of non-perishable, healthy snacks. Easy go-to options are protein bars, snack portions of trail mix or nuts, beef jerky, and even instant soup. So choose foods you like, but don’t consider a treat.
5. Practice your most assertive and nicest “No, thank you.” Almost everyone can name a food-pusher at work. Whether it’s the receptionist who likes to bake or the sales rep that also helps her daugher sell Girl Scout Cookies, unhealthy temptations are a part of the workplace and a part of life. If you’ve followed tip No. 2, hopefully this will stop some diet saboteurs from pushing food, but be prepared to politely say “No, thanks” when you don’t want to eat something.
6. Out of sight, out of mind. Research shows that it’s much easier to avoid that dreaded workplace candy bowl when you can’t actually see it. In a study by Brian Wansink, author of the book Mindless Eating, people were 70 percent more likely to eat from the candy dish at work when it was transparent versus when the jar was opaque.
7. Set a calendar reminder for your H2O. A healthy diet isn’t just about food. Thirst can also masquerade as hunger, making it harder for you to stick to your healthy-eating plan.
8. Keep a list of go-to restaurants with healthy options. Research! Then, the next time you’re surprised with a lunch offer, you can recommend dining at a place that you know has healthy food that you like. Not able to pick the restaurant?
9. Make the vending machine a no-go zone. If you really struggle with junk food or soda from the vending machines at work, the first step is to commit to avoiding the vending machine. (Remember, you packed healthy snacks to nosh on!) If possible, try not to walk by the vending machines at all. Before you know it, the vending machine will lose its appeal altogether.
10. Indulge in your absolute favorites—and savor every bite. By no means should you never eat junk food or donuts at work again! Savor every bite, eating slowly and fully enjoying the experience. Afterwards, get right back to your usual healthy eating plan.
No matter if you follow one of these tips or all 10 of them, one thing is certain: If you work in an office and are trying to manage your weight, you have to be committed, organized and ready to stand up for your decisions to eat a nutritious diet. While it can be hard at first, don’t be surprised if over time, more people start to try eating your way. Being healthy becomes contagious once others see your dedication, increased energy and great results!