How To Absolutely, Positively Stick To Your Diet At Work

"How can I possibly stick to my diet at work?"

"I need a plan to stick to my diet while working."

"No way I can diet during the week at my job. Help!"

"I need to lose weight. My one biggest problem is my JOB."

Long hours. Nights. Weekends. Deadlines. Office Parties.

It must seem impossible to stick to a realistic diet at work.

I'm here to tell you it isn't!

In fact, below are 15 easy ways to stick to a diet at work, eat less and feel healthier.

How To Eat Healthier:

Stay full.

It's easier to resist temptation when you're free from hunger pangs. Start each day with a nutritious breakfast. Make time for lunch and snacks. As a bonus, you'll also feel more alert and energetic.

Does your tummy always seem empty?


Stock up on healthy snacks.

If the vending machines are full of candy and crackers, you can provide your own treats. Store yogurt and baby carrots in the office refrigerator or in your own freezable portable lunch pack. Keep a bowl of nuts on your desk.

What healthy snacks do you like?


Drink water.

Carry a steel water bottle with you to sip water throughout the day. You'll feel full while consuming fewer calories.

How much more water should you drink daily?


Eat mindfully.

Sitting down to eat helps you become more aware of your food. Chew slowly and pause between bites.

Do you tend to eat on the go?


Focus on conversation.

Birthday parties and other gatherings are great for getting to know your colleagues better. Switch your attention to socializing so you'll forget about multiple trips to the buffet table or cake platter.

How chatty are you?


Bring in healthy potluck dishes.

Sign up to bring in a delicious green salad, three bean chili or delicious chicken dish. It will make a nice break from the usual cheesy casseroles and chips.

Can you shop or cook healthy?


Advocate for healthy fare.

If you're planning the menu for office functions, serve steel-cut oats for breakfast or fish for lunch. Collect take-out menus from local ethnic restaurants for balanced meals that may cost even less than super-sized sandwiches.

Will you make yourself heard?


Suggest happy hour alternatives.

You can still get together with your colleagues after work. Organize a softball league or volunteer as a group at a food kitchen if you're looking for more ideas than drinking beer.

Where else can you go?


Share your goodies.

If vendors send you ten pound boxes of chocolate every December, put them out in the kitchen or lobby immediately. You'll make friends fast.

  • Avoid confusing steadfastness with stubbornness. It's important to realize when it's time to make some changes.

Do you like to share the wealth?


How To Be Healthier:

Put on a sweater.

Evolution has designed our bodies to seek food when we feel chilly. A sweater will help you deal with excessive air conditioning.

Are you typcially chilly or cold?


Alleviating stress reduces the risk of overeating.

Listen to instrumental music, meditate or take deep breaths while you work. Cut down the stress!

How do you manage stress?


Squeeze in some exercise.

Exercising can help you burn more calories. Take the stairs instead of the elevator. Visit the gym before work or learn exercises that you can do in your chair.

What exercise will you get?


Get adequate sleep.

A well-rested body digests food more efficiently. Individual needs vary. Experiment to find the right amount for you and develop a consistent schedule.

How much sleep do you get? Is it enough? What will you do to get proper sleep?


Brush and floss.

Brushing and flossing is one simple way to discourage eating more than you intended. Put together a small dental kit for your desk drawer or handbag. For times when it's impossible to brush, chewing sugar free gum provides some of the same benefits.

Will you brush to discourage eating?


Enlist support.

Since so many people struggle with overweight issues, you're likely to find support among your colleagues. Ask your human resources department about employee wellness programs. Creating a culture of health has been proven to be good for productivity and fosters better health.

Who can you count on?


Sticking to a diet at work, eating less and feeling healthier are achievable. These 15 changes will help you avoid putting on extra pounds from nine to five.

What's good for your career can be good for your waistline too.

Plan ahead, eat sensibly and get your co-workers on board.

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