Stop your workplace from derailing your diet

Most people spend the majority of their week at work. The office can be full of temptation- maybe the vending machine is calls your name (yes, chocolate, we know you're in there), your work friends are always going to the fast food place across the street during your lunch hour, your boss brings in donuts every Monday, or the dreaded full jar of candy sitting on the desk next to you... left out by the extra friendly co-worker who justs wants to share with everyone. For people who are just starting to learn healthy eating habits or aren't always sticking to their diets, it can be tempting to take advantage of the opportunities that you are getting to overeat throughout the day.

Your workplace can actually be a place that supports your healthy lifestyle. You just have to know how to work the system, and be able to make the simple changes that will help you stick to your healthy eating habits. Overeating at work usually means that you have a lot of extra calories in your diet without even realizing it.. I've seen so many people who are very careful with what they wat for breakfast, lunch and dinner, but don't understand why weight loss isn't happening. Adding in all of those extra calories DOES make a huge difference, especially if you don't count them because you don't really think too much about it. It's just one treat, right? But how often do you REALLY have that treat, or any other "cheat" meal? Mid-day mindless snacking can make you gain over 5 pounds over the course of the year, and can leave you wondering... where did those pounds come from?!

Becoming more aware of our eating takes some strategy since we're making lots of decisions about food every day - but with some smart strategies and simple shifts you can make healthier decisions throughout the day and know when you just don't need those extra calories. 1. Use your workday to work with your diet. The great thing about being at work on a regular schedule is that you have built-in structure for your day, and normally not a ton of down time to think about food. So get organized to make sure that you aren't ever so hungry that when you do have a break, that's all you think about. Don't eat while you work (it can lead to overeating). Don't eat out of stress. Go to lunch at the same time each day if possible, so you're on a good routine, and set aside time to eat a healthy snack throughout the day. View your planned snacks and lunchtime as any other important to-do on your list. 2. Check in with your accountability partner at set times each day, or find a friend at work that is either trying to lose weight or lives a healthy lifestyle already and buddy up with them. Tell your co-workers about your commitment to stick with a healthy diet, and see if they'll join you, or at least support you on your journey. You might have everyone at your workplace changing their ways.. which certainly makes it easier for you! If the people you talk to at work don't want to trade their candy for fruit, ask your Coach or non-co-worker accountability partner what is a good time for them to check in with you daily to remind you of your goals, why you want to achieve them, and how important it is to have self control. 3. Pre-plan and pack your meals and snacks. Preparation is so important when it comes to eating right at work. Pack a small bag each day of fruits, veggies and/or lean proteins.. or take your Shakeology with you in a shaker cup for your snack. It's good to bring a variety of options so that you can eat what sounds good to you at the time (this helps you from not feeling overly deprived or "stuck" with what you brought), and the extras come in handy if you have to work late. Make sure you remember to pack the night before so you don't have to get up earlier or there is not an excuse if you don't get up early enough to plan and pack in the morning. 4. Practice your most assertive and nicest "No, thank you." Almost everyone knows that one person who always pushes food on you or says your life must be horrible since you're dieting and you deserve a treat. Unhealthy temptations are a part of the workplace and a part of life. If you've followed tip No. 2, hopefully this will stop most people from pushing food on you, but be prepared to politely say "No, thanks" when you know something isn't going to help you reach your goals. Thank the person and acknowledge the effort, and then move on. It's not worth it.. I promise! 5. Make sure you always have water on hand. Even being slightly dehydrated can leave you feeling tired and sluggish.. and can make you feel hungrier than normal. To avoid this, set a reminder on your calendar to pop up every 30 minutes. Every time you hear that reminder, have a few big gulps of water so that you stay hydrated. And if you do feel extra hungry, chug a full bottle of water. I bet it helps curb those cravings. 6. Again, be prepared! Keep a list of restaurants with healthy options that are nearby. If your client or coworkers want to go to lunch, you won't have to skip it OR skip eating healthy. You'll be able to recommend dining at a place that you know has healthy food that you like. 7. Make the vending machine off limits. If you really struggle with junk food or soda, commit to avoiding the vending machine.. like not even walking by it. Ever. (Remember, you packed healthy snacks, so why would you need to?!) If you have to pass by them, don't look at them, and walk quickly past them. You might even consider not keeping loose change or bills in your wallet so that you won't be able to buy from the vending machine in a weak moment.

8. Set up a reward system. Give yourself a dollar (or the amount you'd usually spend) for every day you successfully avoid the vending machine. In a few weeks, treat yourself to a fun reward like a manicure, a new book, or something else you love (that's not junk food!) with the money you've saved. Before you know it, the vending machine will lose its appeal altogether. Who needs a candy bar when you can have a new pair of jeans .. that look super hot on you in your new body?

9. Indulge in your absolute favorites- occasionally- and savor every bite. I would never tell you that you can NEVER eat junk food or donuts at work again. If there is a special event is going on and they happen to bring your favorite desert, go ahead and have a piece, but remember portion sizes and don't make it a habit. And afterwards, get right back to your usual healthy eating plan. Don't make a day out of it and don't fall into the trap of indulging at every "special event" at the office, because those special days tend to come up quite often. 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 health diet. While it can be hard at first, but over time it does get easier and more people may even start to try eating your way. Being healthy becomes contagious once others see your dedication, increased energy and great results! Good luck!

#nutrition