8 Ways to Beat On-the-Job Weight Gain
Small changes in your work routine that make a big difference to your waistline!
Holding a sedentary job, working long hours at the desk, plus the lack of time for exercise is enough to turn any office worker into a desk potato. Throw in the hectic workload and you've got a recipe for stress-induced snacking and compulsive bingeing. Before you know it, you're packing on the pounds. What to do? Here are some tips that can help you beat the 9-to-5 flab.
1. Eat regular meals.
Skipping meals not only leads to vending machine visits and post-working bingeing, it wreaks havoc on your metabolism, so eat your breakfast and lunch.
2. Keep a journal.
Make a list of what and when you eat. Having to write down every bite will help you think before you reach for a snack.
3. Never eat lunch in front of your workstation.
Go out and have lunch together with your colleagues, where you can relax and eat. Lunchtime break is a great time to temporarily take your mind off work and unwind.
4. Squeeze in more activities.
Move around in the workplace - every little bit of activity counts: Use the farthest restroom in your building; tackle a few flights of stairs during your coffee break; park at the farthest lot in the carpark. Even standing and moving around while you're on the phone helps.
5. Have healthy snacks on hand.
How do you resist those mid-afternoon shortbread cookies and chocolates your colleagues pass around? Stash nuts, fruit and other healthy snacks in your desk drawer. When you're hungry, snack on them and you'll be less tempted by the junk food around you.
6. Hang up the phone.
Technology like email and voicemail makes it too convenient to deliver a message to your colleagues without getting off your chair. When you need to talk to a co-worker across the office, don't automatically reach for the phone! Walk down the hall and relay your message personally.
7. Take deep breaths.
Practice waiting before you munch. Stress produces an adrenaline that for many people leads to compulsive snacking. Before you eat away "nervous energy", try waiting for 10 minutes. If your cravings are stress-induced, chances are they'll disappear.
8. Drink water.
Feeling hungry and tired? You may just be dehydrated. Keep water on your desk at all times and plan to drink at least a half ounce of water for every pound of body weight. If you weigh 180 pounds, that's 90 ounces of water.
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