Work. It’s where most of us spend the majority of our waking hours, and it often has the largest effect on our healthy eating plans or weight-loss goals. Here’s a few ways to stop your workplace from derailing your diet.
1. Find a weight-loss ally
Having an ally at the office can be a great benefit to keep you focused . Whether it’s a pal to join you for a run around the block after work, or someone to simply chat about healthy recipes, do your best to seek out others with similar interests so you can keep each other on track. You can also make it competitive — start a “Biggest Loser Competition” or a “Healthy Recipe Cook-off”.
2. Pack your meals and snacks from home
Preparation is key! It’s much easier to fall off the wagon when you have to think about what to eat and when. In the middle of a meeting, when tummies are rumbling and someone starts sharing out the munchies, be sure to have your own little grab-bag of healthy goodies!
Preparing for a few days at a time is best, but even if you are just prepping on the same morning, there are many easy go-to recipes that only take a few minutes. A low-calorie salad or wrap can be a quick, healthy lunch to prepare in advance, and a Ziplock baggie of nuts and fruits like almonds, granola and cranberries can make a good go-to munch pack to keep you satiated in between meal times.
3. Avoid the food-pushers – say NO!
Don’t accept just to be polite! Sharing snacks is commonplace at many offices, as it is a means of socialising, networking and community-fostering. While these benefits cannot be denied, the “food-pushers” should be avoided if you want to keep on track with your health and wellness goals. Practice your most assertive and nicest “No, thank you” for these occasions. Perhaps you can even print a sign to keep by your desk so you can simply point to it and smile when they come around!
4. Set a calendar reminder for your H2O
Water helps to flush your body of toxins and goes a long way towards weight loss. It suppresses your appetite, helps digestion, burns fat, helps to eliminate waste, and much more. Water is your friend — but you have to help it to help you!
Drinking water consistently can be a challenge while at the office, particularly when you may get caught up in work and not want to break your focus. To give yourself an extra boost, invest in a water bottle with markers on the side — or you yourself can use a marker and write on your bottle the times by which you should drink a certain amount of water.
5. Keep a list of nearby restaurants with healthy (or healthier) menu options
Finally, there may be the occasion when going out for a meal with your colleagues will crop up, or someone may want to order in. Do your research of the areas nearby — look up menus online, or ask the restaurant staff about adjustments to some items to make it healthier. Soon you’ll have your go-to list that you can confidently use when need be, and you’ll be happy to have a little “splurge” while still staying close to your meal plan!