Always make sure to pack lunches that have lean protein and fruits or vegetables. The combination of these foods will keep you satisfied throughout your long work day. Make packing your lunches fun. Purchase a new lunch box and small tupperware for convenient packaging. Quicken your morning routine and pack your lunch at night. Whether it’s leftovers or a salad, if your lunch is packed at night and ready to go in the morning, you’re more likely to bring it with you to work. Healthy packed lunch options can include: spinach salad with grilled chicken, vegetables and vinaigrette dressing; two lettuce wraps with deli meat and sliced cheese and a small piece of fruit; whole wheat wrap with sliced vegetables, avocado and hummus with a small piece of fruit; or homemade chili with shredded cheese, diced onions and avocado.
Always make sure to pack lunches that have lean protein and fruits or vegetables. The combination of these foods will keep you satisfied throughout your long work day. Make packing your lunches fun. Purchase a new lunch box and small tupperware for convenient packaging. Quicken your morning routine and pack your lunch at night. Whether it’s leftovers or a salad, if your lunch is packed at night and ready to go in the morning, you’re more likely to bring it with you to work. Healthy packed lunch options can include: spinach salad with grilled chicken, vegetables and vinaigrette dressing; two lettuce wraps with deli meat and sliced cheese and a small piece of fruit; whole wheat wrap with sliced vegetables, avocado and hummus with a small piece of fruit; or homemade chili with shredded cheese, diced onions and avocado.
If you do eat in a restaurant or cafeteria, look for smaller portions. Do they offer half a sandwich with a salad or cup of soup? Look for the foods that are lower in calories, such as salads. Split an entree with a friend. This will automatically cut your portion in half and limit the calories you consume. This is also a good idea if you’re in the mood for something more indulgent. Ask your server to box up half your entree before it arrives. If it’s out of sight, it’ll be out of mind. Research the restaurant and menu prior to arriving. This will help you determine what healthy options are available. Arriving prepared will help keep you from falling for the temptations of specials and help to keep you on track with your healthy eating plan.
Avoid the afternoon slump by skipping these larger meals and sticking to your healthier packed lunch. Still feeling tired after lunch? Take a quick walk to wake you up! This will revitalize your brain without the extra snack calories.
Snacks should always contain protein and a fruit or vegetable. This power team gives you the needed energy and fuel to keep you going through your busy day. [1] X Research source Snacks should also be “snack” sized, not a mini meal. Stick with pre-portioned snacks or give yourself a calorie limit like 200 calories per snack. Healthy snack options include things like: carrots and hummus, a low-fat cheese stick and an apple, celery sticks with peanut butter or low-fat yogurt with fruit.
Do not keep your own candy bowl or drawer in your office. If it’s hard to keep your hand out of your co-worker’s candy jar, avoid walking by their desk or take a different route to your destination. Don’t look into the vending machine. Even with the best intentions, sometimes even glancing at that candy bar might be too tempting to resist. Don’t tease yourself and stick to your plan.
Monitor the volume of liquids you consume by purchasing a labeled water bottle. This will help you track and achieve your water goal throughout the day. Even mild dehydration has side effects. Many times, dehydration can cause afternoon fatigue and grogginess. [2] X Research source Prevent this by sipping all day long. Stay away from sodas and sugary drinks. They’re very tempting, and can help you stay awake while working, but they are full of empty calories in the form of sugar. If you still need the caffeine, consider coffee or tea with skim milk and limited sweetener.
Stock up your desk drawer or locker with healthy, shelf-stable snack foods. Low-calorie protein bars, sturdy fruits like apples or portion-controlled bags of nuts are good options to have on hand. Make a list of healthy snacks you want to have for the week. Then, each weekend, you can shop and prepare your healthy snacks and bring your week’s worth each Monday morning.
Set a timer on your phone or computer to help remind you to move. Drink lots and lots of water. The more water you drink, the more often you’ll be up using the restroom. Give yourself a goal to get up and move at least five to eight times a day and keep track of your progress each week.
Find ways to walk more throughout your day. For example, take the stairs instead of the elevator, park farther away, get up to deliver a message instead of emailing it or walk to a bathroom further away from your desk. Download a free app on your phone, purchase an affordable pedometer or spring for a fitness watch or band for a fun way to track your daily steps. 10,000 steps should be your ultimate goal each day. If you’re not there yet, creep up on the ultimate goal by setting mini-goals over time. For example, increase your steps by 200, 500, or 1,000 each day until you have met and surpassed the ultimate goal on an ongoing basis.
Review your schedule the day before and see if you can fit in just a few minutes of exercise — 10 minutes before a meeting or a 20 minutes during some down time. Schedule it so you remember! De-stress after a long meeting with a quick yoga routine. It requires little to no equipment and you won’t need to worry about getting too sweaty. Try standing as you type or send emails. Standing is better for your posture and helps engage more muscle groups than sitting.
Try taking a walking meeting with a co-worker instead of talking at a desk. Take walks at lunchtime or before or after work. Get out and walk around the building, or the block. Get some natural sunlight if weather permits. If the weather is crummy, visit the nearest stairwell for a workout. Run in place at your desk or do a few knee raises or jumping jacks to get your heart rate up.
Consider buying a small set of weights for bicep curls, lateral raises or shoulder presses. Or find office furniture to help do some isometric activities like wall push-ups, tricep dips from a stable chair or sitting leg raises. Change out your desk chair for a fitness stability ball to help strengthen core muscles.
Set a goal for yourself each day. For example, walk 2,000 steps every hour or stand for one hour before sitting for 30 mins. Ask your office manager or HR department if they’d split the cost with you since these desks can be a little expensive.
If friends and family don’t jump on your healthy weight loss bandwagon, think about finding an online support group or a local group to meet up with. Email new friends that share your long-term goals. You can even sign up for diet programs like Weight Watchers just to go to their weekly support group meetings. You’ll meet plenty of other dieters on the same mission.
Get competitive with your co-workers. See who can get the most steps or pack their lunches the most days in a row! A little friendly competition or a fun prize is always a good motivator. Your new group can also be great way to get out of the office for a quick lunch break walk. Everyone needs a few minutes away from their desk! Take advantage of this and bring your group outside for a walk. Swap healthy recipes and meal ideas with your group. Recipe ruts can lead you right back to old habits of eating out. Creating a recipe swap with your weight loss group can help keep things spiced up in the kitchen.
Consider what you need for your accountability. Maybe you need to purchase a scale or download a food journal app on your phone. Make sure you have these items in place prior to starting your lifestyle changes. Telling a friend or family member about your goals is another great method of staying accountable. Knowing that other people are aware of your goals and are aware of your actions can help keep you on track.
Take some time and write out some habits you have at home that might be preventing you from losing weight or contributing to weight gain. Add these to your lifestyle changes at work to make sure you have a well-rounded plan of action. Apply the same healthy eating habits to your meals and snacks at home. Focus on protein, fruits, vegetables and whole grains as much as possible. Also, make sure your portions are appropriate. Fit in additional physical activity outside of work. Spend a couple days of the week doing some cardio and two to three days on strength training. Aim for at least 150 minutes of physical activity every week. [6] X Trustworthy Source Health. gov Online collection of health and fitness standards set by the U. S. Office of Disease Prevention and Health Promotion Go to source Even if you move around more at work, if you do not exercise at least 150 minutes per week then weight gain is inevitable.
Using that same chart, find the weight for your height that would put you into a healthy BMI category for 19 – 24. 9. Subtract that healthy weight from your current weight to see about how much weight you should lose. Speak to your doctor about your weight and weight loss plan to make sure it’s a healthy and safe option for you. Ask your doctor for a referral to see a registered dietitian who can help you plan meals, helping you lose weight while making sure you get all the nutrients necessary to stay healthy and energetic.
Make sure to set safe, realistic weight loss goals. Weight loss of more than 1 – 2 pounds per week is generally not safe, healthy or sustainable long-term. Invest in a home scale so you can accurately weigh yourself each day or week. Make a chart or record where you can track your progress. This will help you stay motivated and accountable to yourself as you go along.
Write out each of your goals ensuring they are very specific, realistic and have a time limit. For example, “I’m going to exercise three days a week for 45 minutes for the next three months. " Choose one goal at a time. If you try to change multiple things in your life all at one time, it can be difficult, overwhelming and frustrating. Stick to one or two changes every week or so for long-term success. Keep a journal to log your successes and challenges. Write about how easy or difficult some of these changes are.
