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Wanna Lose Weight? A Dietitian Says Breakfast Should Be Your Main Meal of the Day

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).


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