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Gaining Weight? Blame It on Your Co-Workers

We spend a lot of time at work, and if you're anything like me, when other people are snacking, it's hard to resist the urge not to snack too. It seems like it's always someone's birthday, or someone's mother made homemade cookies, or someone ordered afternoon pizza.

Here are some tips to help you stay healthy and fight the urge to over-eat...

  • Eat a delicious and wholesome breakfast before you get to work. That way if someone is going for a Dunkin Donuts run, you won't be tempted to get something unhealthy.
  • You don't have to skip going out to lunch all the time. Denying yourself is no good. Instead designate 1 day out of the week for eating out. Try to find a place that serves nutritious soups, sandwiches, or salads. If you know a portion is huge, share it with a friend, or save the other half for tomorrow's lunch.
  • Pack your own lunch the other days. That way you know you'll like it and you'll know it's good for you. Plus it'll save you time if you're too busy to pick up lunch.
  • Try to take at least 20 minutes away from work to eat. Get outside, eat at a park, or go to your break room. We tend to eat too fast and overeat when we are mindlessly shoveling food in our mouth. So concentrate on just eating, so you can really enjoy your food slowly. It's a great time to catch up with a co-worker and give your mind a break too.

Want to hear the other tips? Then

  • Make sure your lunch has a lot of protein, whole grains, and veggies. These types of food will give you more sustained energy than say a high carb meal like an order of spaghetti or a bagel. A high carb meal will make you feel sleepy, and you'll hit a slump around mid-afternoon. Then you'll crave a sugary snack or a soda to pep you back up. Great lunch ideas could be: grilled chicken on a salad, black bean soup with a piece of whole grain bread, or vegetable quinoa.

  • Pack healthy snacks in your desk or work fridge for emergencies such as LARABAR, nuts, fruit, yogurt, fruit leather and carrots and hummus. That way when others are scarfing down Susi's homemade brownies, you can enjoy your own healthy snack and not feel left out of snacktime.
  • I'm not saying you should deny yourself any and all treats that come through your office door. If it's someone's birthday, enjoy a little piece of cake, but resist the urge to have 2nds and 3rds.
  • Stress at work can cause you to reach for a snack. So try to stop stress before it happens. Slow down and take some deep breaths, get organized, go for a walk, make a to-do list, or do some relaxing yoga poses.
  • Keep a bottle of water (preferably a reusable one from Nalgene or SIGG) on your desk and take sips often. It'll satiate your need to put something in your mouth, plus staying hydrated will keep you alert and healthy (it'll prevent an uncomfortable UTI).


Join The Conversation
efahey efahey 9 years
I totally agree with the earing at work thing - there is always a lunch to go out on or cake day or snacks kicking around, it is hard to resist all the freebies sometimes! (especially once the holidays hit, yikes!)
Bahia Bahia 9 years
People will blame it on anyone/anything...if it wasn't a co-worker it would be someone or something.
Vexedlovely Vexedlovely 9 years
my bag of nuts have saved me on many occassions. It is hard to say no to people offering me food at work. Sometimes i have to discreetly throw it away...but what can I do?
lily3484 lily3484 9 years
I learned very quickly that bringing lunch would benefit me. At my office, everyone orders in all the time. At first, I felt funny not being apart of that lol. Now, I designate Fridays to ordering in and I rarely eat birthday cake unless its my favorite kind :) The one thing I fall a victim to is Dunkin Donuts runs though. I switched up what I put in my coffee so that helps. I use skim milk and two splenda and if I had no time for breakfast, I'll grab the reduced fat blueberry muffin. There are healthy alternatives even at Dunkin!
cravinsugar cravinsugar 9 years
haha, i would like to add, I sometimes bake stuff and take it to work, just because I want to bake but I live alone. I understand why people want to be healthy, but i have to admit, it hurts my feelings when no one wantzs to eat my cookies, borwnies or mini cheesecakes and i have to throw them away. I seriously do it less than every two months...oh well. I suppose that is becoming uncool and I will just bake and throw it away haha.
Spectra Spectra 9 years
I always eat breakfast before work and take my own healthy lunch so that I don't feel bad when I don't join everyone else for pizza or donuts. Seriously, since when does any office group NEED donuts in the morning? I wonder why people bring them in so often. I'd rather have a bowl of fresh fruit..apples, oranges, bananas, etc., sitting there waiting for me to grab and eat.
piraterie piraterie 9 years
I do most of these already! I'm not a big snacker anyway and usually am not tempted by foods, but my office is right by the kitchen so I'm kind of inundated with food smells and sounds all day. It can be a bit much sometimes, even for me! I don't think I give in too often though.
LaLa0428 LaLa0428 9 years
I do most of these things already. And once your co-workers realize that you will only join in the singing of happy birthday, but not eat the cake, they stop offering you foods that are bad for you.
Lovely_1 Lovely_1 9 years
I try and go for an afternoon lunch walk 2-3 times a week that takes about an hour. And I ALWAYS send e-mails out to everyone asking if they want to join, and i always end up going alone lol. I love my walk though, it's the best!
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