How to stay on track when everyone around you is going off the rails.
“I recently lost weight and I’m trying to stay the course with eating healthy at my job, but my coworkers always have junk food around. How to I avoid temptation?”
– Carrie H., via e-mail
Answer by Sara-Jane McShane, personal trainer, nutritionist, fitness writer:
First off, Congratulations on your weight loss! Most people spend the majority of their waking hours at work, so it’s no surprise that the workplace nutrition habits have a major impact on health. With that said, there are a few things you can do to help keep you on track.
1. Prep your meals and snacks: Having healthy options available are a great way to fight off workplace temptations. This way when hunger strikes you will have all you need to fight and win the battle. Having prepped food available also helps you feel more satisfied by not allowing you to go too long without eating. Some examples of healthy snacks are sliced veggies and hummus, fruit, a mix of nuts, a clean protein bar, salad, rice cakes with an avocado spread, unsweetened applesauce with cinnamon, sweet potato chips, or celery sticks with a serving of your favorite nut butter.
2. Drink more water: Water is so important for every bodily function, but it can also be used in dealing with food temptation. Staying hydrated fights off fatigue; which can weaken you to give in to not-so-good snacks. Water also cleanses the system and helps the stomach feel full and gives more energy to our cells. The more energy we have, the easier it is to stay on track!
3. Get rid of the processed junk: Empty your candy bowl and get rid of chips, crackers, and other unhealthy, processed snacks that may be still stashed in your desk. Remember, you don’t need them now that you’ve got nuts, fruit, and the like. The less you’re tempted by junk food, the healthier you’ll eat.
4. Use good ol’ willpower: It’s what helped you lose weight in the first place. Remind yourself of why you started this weight loss journey. Make a vision board of inspirational images or write down your goals and place them at your desk. Read them whenever temptation is strong. Think past the moment and look at the big picture (your health).