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HOW TO AVOID GAINING WEIGHT ON THE JOB

We should all know by now that as we get older we get very comfortable and sedentary in our lifestyles. As my friends say, exercise becomes a four letter word. We’d much rather sit at our desks than take a walk, take an elevator than the stairs. We either work or play on our computers for hours on end, or we sit in front of the TV, or if you’re somewhat younger than I you may sit playing video games all day or for hours on end anyway.

Whatever you do either for work or fun listed below are some ideas on how to be more active and healthy and how to deal with not gaining weight at work.

·       Make sure you eat. With our busy schedules it’s easy to forget to eat especially when you’re busy in meetings, trying to meet deadlines, reading emails, answering phone calls, or meeting with clients. Doing whatever we do to pay our bills.  Plan on at least two healthy meals and two snacks. Planned eating events, as Dr Monica would call them, make this a priority. It is not a sin to opt for such shortcuts as microwave meals, as long as you read the labels and avoid items with excess fat, high in calories, high in carbs, or sodium. Don’t forget your vitamins and protein drinks.

And remember it is not a diet, because diets don’t work.  It’s a lifestyle change.

·       Don’t eat out of boredom or stress. - Avoid the office vending machines.  Keep healthy snacks at your desk (apples and almonds, low calorie energy bars, protein bars, nuts, hummus and whole wheat pita bread are a few good ideas).  We all know what we’re supposed to do, know the difference between real hunger and head hunger; just try to be conscious of what you are feeling.

·       Make sure you drink lots of water - or clear liquids. Keep them at your desk.  It will give your hands something to do when you’re stressed and will divert you from eating when you’re not really hungry.  Drink at least half your weight in clear fluids, if you weigh 200 pounds drink approximately 100 ounces of water a day, and guess what, coffee does not count. I know it’s hard.

·       Choose your meals wisely - If you go out to lunch, or go to the cafeteria on site, the snack or sandwich shop in your building or just have fast food, learn to ask for a To-Go box when you order and take half or more of your lunch home or have it the next day.  Share a meal with a co-worker. Make healthy choices, learn how to eat out wisely.   And if you don’t always make good choices, don’t beat yourself up. We are all human. Remember to eat slowly and always eat protein first.

·       Exercise, Exercise and Exercise – This is a lot easier said than done. Walk at lunch or on your breaks, walk with co-workers, and walk whenever possible or whenever it fits into your busy schedule. Try some new activities, organize an exercise club, play softball, take dance classes, play golf, swim. Anything to get moving. Join a gym with a friend. Take the stairs instead of the elevator. Park your car in the furthest spot in the parking lot. Buy some exercise equipment (does not need to be expensive) that will allow you to get some exercise when the weather changes. Just get moving.

·       Bring your buddies on board - Try to involve your co workers in a friendly stay fit challenge, like a healthy sports competition or a healthy potluck, sharing recipes or just providing moral support for one another. Work can also be fun.

·       Vary your routine  We all have them;  those daily social rituals, like heading to Starbucks for a latte and a bagel, or a muffin mid-morning.  You can still have those things in small amounts, just not everyday. Try your latte with skim milk and no sugar, use a low fat bagel or muffin. Try a low fat yogurt instead of ice cream; I actually like it better now. It may not taste as rich at first, but soon you won’t even notice the difference.

As we feel better about ourselves, our attitudes toward other people change, but their perception of us changes also.

You will soon notice a difference in how people look at you.

Studies show one in five Americans are obese (over 100 pounds); three in five are overweight or obese. But sitting at a desk doesn’t have to mean you’ll be just another statistic! Our doctors have given us a tool, and by incorporating some of these simple strategies into our workday it will bring us closer to a happier, healthier, energetic self.

Make It a Lifestyle!

Last update : Monday, 06 August 2007

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