Blog by: Suryakant Tripathi.
1. Out of sight, out of mind. Research shows that it’s much easier to avoid that dreaded workplace candy bowl when you can’t actually see it. In a study by Brian Wansink, author of the book Mindless Eating, people were 70 percent more likely to eat from the candy dish at work when it was transparent versus when the jar was opaque. If you have a candy dish on your desk, either put it in a jar that you can’t see through, or—better yet–get rid of it all together. Follow this principle with all unhealthy foods at work: Close the lid on that donut box, move the plate of bagels off the conference table and into the break room (where other co-workers will quickly gobble them up), and talk an alternate route so you don’t have to walk past the candy dish in reception.
2. Set a calendar reminder for your H2O. A healthy diet isn’t just about food. Did you know that even being slightly dehydrated can leave you feeling tired and sluggish? Thirst can also masquerade as hunger, making it harder for you to stick to your healthy-eating plan. To avoid this, set a reminder on your calendar to pop up every 30 minutes. Every time you hear that reminder, have a few big gulps of water so that you’re properly hydrated.
3. Keep a list of go-to restaurants with healthy options. You know how it goes. You pack a deliciously healthy meal when, all of a sudden, your biggest client wants to go out for lunch. What’s a SparkPerson to do? Research! Write out a list of restaurants around your workplace that have healthy options (you may have to look them up online). Then, the next time you’re surprised with a lunch offer, you can recommend dining at a place that you know has healthy food that you like. Not able to pick the restaurant? Follow these tips!
4. Make the vending machine a no-go zone. If you really struggle with junk food or soda from the vending machines at work, the first step is to commit to avoiding the vending machine. (Remember, you packed healthy snacks to nosh on!) The next step is out of sight, out of mind. If possible, try not to walk by the vending machines at all. If you have to pass by them, don’t look at them, and walk quickly past them. You might even consider not keeping loose change or bills in your wallet so that you won’t be able to buy from the vending machine in a weak moment. Another idea is to set up a reward system. Give yourself a dollar (or the amount you’d usually spend) for every day you successfully avoid the vending machine. In a few weeks, treat yourself to a fun reward like a manicure, a new book, or something else you love (that’s not junk food!) with the money you’ve saved. Before you know it, the vending machine will lose its appeal altogether.
5. Indulge in your absolute favorites—and savor every bite. By no means should you never eat junk food or donuts at work again! When something is really calling your name, or a special event is going on, go ahead and indulge. Keep your portions in check. Savor every bite, eating slowly and fully enjoying the experience. Afterwards, get right back to your usual healthy eating plan. Just don’t fall into the trap of indulging at every “special event” at the office, because those special days tend to come up quite often (it always seems to be somebody’s birthday in an office setting!).
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