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Beat Job-Related Weight Gain

In a study of 5,600 workers worldwide, 28 percent report they have gained more than 10 lbs. and 13 percent say they have gained more than 20 lbs., while in their present positions. Comparing genders, more women (52 percent) than men (46 percent) say they have gained weight at their current jobs — yikes. If you fall into that category or if you've just started a new job then I've found some great tips for avoiding the inevitable weight gain so

Here are some great tips on avoiding work-related weight gain:

  • Stock the shelves — pack your office drawers with healthy and filling snacks, so it will be easier to elude comfort food temptations on chilly days.
  • Drink and be merry — keep a bottle of water at your desk and drink it throughout the day to curb your urge to chow down.
  • Start a support group — get together with other co-workers and start a lunch or fitness group that will help keep everyone on track.
  • Brown-bag it — take a few extra minutes to pack your lunch. You can control portions and lessen the strain on your waistband and your wallet.
  • Indulge without guilt — let’s face it, sometimes dessert is just too hard to pass up. The key is everything in moderation.
  • Keep your mouth busy — chewing gum or chatting with co-workers can help you avoid that second trip to the sweet table at office celebrations.


Kristinh1012 Kristinh1012 9 years
I bring two small healthy snacks each day and most days bring my lunch. If someone brings in sweets, I simply stay away. Ocassionally I will get a craving and go to the vending machines and grab something "Bad." But that's like once every two months or so.
chicchick chicchick 9 years
I have the dreaded Admin @ss! Ugh! I started this job at the same time I got pregnant. This company forces food on you, they laugh when they say you'll gain 20 lbs. in your first year. Well, all that food plus pregnancy cravings has left me battling to get the weight off post-pregnancy. But ironically (as someone else posted) this job has Weight Watchers at work that I will be joining. I definitely have to bring my own lunch and snacks and workout during my lunch break.
starkiss23 starkiss23 9 years
I think that it helps if you have something indulgent or sweet, like tea or a small cookie first thing in the morning. Staring at the snacks all day just makes me crave them more and if I satisfy my sweet tooth right off the bat then I'm not thinking about it so much anymore.
mshoney18 mshoney18 9 years
i've gained 15 pounds on my current job. i'm bringing my own healthy snacks and breakfast now and i'm working on bringing my lunch. the other thing i did was NOT buy new work clothes in bigger sizes. my snug fitting clothes serve as a constant reminder that i can't eat all the junk brought into the office. no pain, no gain!
melizzle melizzle 9 years
My solution: rice cakes, hot tea and gum!
sophia_HL sophia_HL 9 years
I think having a desk job helps me because I can snack all day and not eat a big lunch... really I just eat 100 cal. every couple of hours and I never feel hungry. Also it keeps your metabolism up to eat small meals all day. I just have to hit the gym when I leave!!
GlowingMoon GlowingMoon 9 years
I agree with this article. When I worked at an office, I developed an "office butt."
Greentea1203 Greentea1203 9 years
The above is SO true! I usually bring a small serving of mini wheats to snack on, but the other day I forgot them so I went to Kroger to pick up a box. Having the box in my drawer is the worst because I'll snack on them all day instead of having my small serving! Never again!!
ElectroPopTart ElectroPopTart 9 years
I gained 10lbs at my current job in just three months (all of which is gone now, thank you very much)...I say bring your food AND snacks DAILY...Do NOT leave any snacks in your drawers because, if you're like me, you will eat what you brought AND eat what's in the drawers, even though they are healthy.
aimeeb aimeeb 9 years
I'm pretty good at work, well minus when we get catering. Evil! ;)
7kimba7 7kimba7 9 years
I gained at least 10 pounds when I started working at my current job. It was the first time I had a desk, so my body was not used to sitting in one place all day. It's been very hard, but I make it a point to walk around a lot more, and I'll walk to the shopping center across the street with friends to buy their lunches with them even if I've brought mine.
brown_eyed_grrl brown_eyed_grrl 9 years
My organization is very strange in that we have Doughnut Thursdays (free doughnuts for all) and cake almost monthy, yet we also have a Wellness Committee that organizes yoga during the lunch hours and Weight Watchers at work. As for me, I do most of the things above, and it's prevented me from gaining weight. Most people say they gained 15 pounds their first year here from all of the food, so I'm pretty proud. I think once people know you don't want a doughnut every Thursday, it gets easier, because they stop asking you all together. I have some of the sweet things occasionally, but I'm purposefully picky. I don't like doughnuts, so I won't waste the calories. But if someone brings in some chocolate cake, I'll have a small piece.
rivrchild rivrchild 9 years
Where I work, we always stock on "goodies" for the clients so we put a plate of cookies, doughnuts, scones etc. out for them to nibble on. And of course what they don't eat sits on the counter for the rest of us. If it wasn't for that, I'd be okay. I try to chew gum like Fit said, and I've been drinking a lot more water lately (my goal is 4 bottles of water a day and yes, it definitely keeps you on your feet going to the bathroom all day!)
Greentea1203 Greentea1203 9 years
When I worked retail in my late teens and was on my feet all day, I weighed probably 115 and now that I have a desk job I'm 15 lbs lighter. I think it was because I was eating a large chips and queso from the food court and a double doozie cookie (like 1,000 calories each I swear) every day! Now I have an office job, but I move my legs a lot, eat healthy soups for lunch and snack on a handful of mini wheats when I want something sweet. I about 10 cups of green tea at work, too, which helps curb eating, and the trips to the bathroom get me off my butt. ha.
ccsugar ccsugar 9 years
I bring in healthy snacks too, and always keep a glass of water on my desk. If someone does bring in cake or something like that, I'll grab a piece of gum or just indulge in a small piece.
rumpel2 rumpel2 9 years
i keep healthy snacks (larabars, mixed dried fruits, crackers and cheese) at work and sip on water...also, i try eatin dessert in moderation :)
pklotus pklotus 9 years
Desk job= extra pounds. The woman at my job are ALWAYS bringing in tempting snacks. Sometimes I indulge, but lately I've been able to say no. Bringing your own snacks is definately good advice.
Lovely_1 Lovely_1 9 years
Yea it's tough! I just make sure to always have those 100-calorie packs around. And some bread and peanut butter (good protien source). I just HATE going out for lunch! I feel like it is such a waste of money. So I try and eat brown bag lunches everyday (unless my hunny wants to pick me up and treat me to lunch hehe).
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