When trying to lose weight, the workplace can sometimes be your worst enemy. Maybe it’s a vending machine, a colleague’s candy dish, or baked goods for special holidays and celebrations, that test your willpower. Every office has these obstacles and the only way to fight them is with a plan. Below are a few common workplace saboteurs and strategies to fight them:
Saboteur #1: Candy Jar/Baked Goods Station - There is always that colleague who keeps a jar of candy on their desk or that brings in donuts or baked goods for the office. How do you resist the temptation of digging in for a bite or two (that we all know start to add up quickly)? Keep a stash of healthy snacks at your desk such as: nuts, fruit, or protein bars. This will make it easy for you to have healthy options and resist the temptations. Allow yourself one day a week to indulge in a couple of treats. This prevents binging and actually helps willpower.
Saboteur #2: Sitting for long hours – A study done by the Swedish School of Sport and Health Sciences indicates that even as little as a few hours of continuous sitting causes metabolic changes that increase blood sugar levels and decrease the amount of fat used as fuel, therefore increasing the amount that goes back into storage as body fat. The good news is that short bouts of physical activity, spread throughout, can help reduce the negative effects of too much sitting. It doesn’t have to be high intensity activity, like formal exercise-simply getting up and walking around the office or the house for 5 minutes every hour can really help.
Saboteur #3: Busy Workload = Skipping meals – We have all been there, pressure is on to get something done and we don’t feel like we have time to go out and get food or even take a lunch break. Along with your healthy snacks, you should keep some meal replacement shakes in your desk (We like Advocare Meal Replacement Shakes, or Genesis Pure non GMO and organic Health Trim shakes). That way you can mix up your shake and drink it while you work.
There will always be things that tempt you when you are trying to change a behavior, like eating healthy and exercising. Planning is always going to be your best strategy to lose weight. Taking time on Sunday to map out your meals for the week, and packing your lunches with snacks the night before will help you succeed and overcome the workplace saboteurs. Choose to change one small thing at a time and continue to build on your successes.
“A journey of 1,000 miles begins with one single step.” Chinese Proverb