Spending a good chunk of your day inside an office, plopped and stressed in front of a computer, can take a toll on your health, frame of mind and diet. You’re likely not moving your body enough and perhaps sticking your hand in the communal candy bowl a little too much. Making a few small changes to your workday routine or office space can help you stick to your diet plan, shed unwanted pounds and even sneak in a little exercise and added weight loss motivation!
Here are 10 simple strategies to help you stay healthy at work:
1. Fill up before work.
Eating a nutritious breakfast not only helps provide the fuel you need to begin your workday but can also help you lose weight and keep it off. A survey from The National Weight Control Registry showed that the majority of people who maintained a 30-pound weight loss for one year or more ate a breakfast. Plus, according to Colorado Women’s Chamber of Commerce, studies have shown that consuming breakfast improves cognitive function and energy levels during the workday.
Whip up one of these satisfying flex-approved breakfast recipes before heading to the office. If you don’t have any time to cook in the morning, stock up on healthy grab-and-go breakfast options from Nutrisystem. Learn more from our diet and recipe experts at The Leaf and read these five breakfast habits that melt pounds for your work week! >
2. Lighten up your coffee order.
Consider a sweetened cinnamon latte from a popular coffeehouse: a large sized beverage topped with whipped cream can contain over 400 calories and 13 teaspoons of sugar. Order a white chocolate mocha and you’ll be sipping even more calories and sugar. Those fancy brews you pick up in the morning (and again in the afternoon) are no good for your waistline.
A research report, published in The American Journal of Clinical Nutrition, shows that regularly consuming sugar-sweetened drinks is linked to greater weight gain and obesity. Plus, sugar stokes your appetite. Unsweetened tea and coffee are your healthiest options. For extra flavor, add a dash of cinnamon or pumpkin spice to plain coffee, stick to skim (not whole milk) and skip the whipped cream.
Still looking to hit the local coffee shop throughout your work week? Our experts at the Leaf show you what to order with our Coffee Shop Guide! >
3. Make a prioritized to-do list.
If you tend to get overwhelmed or feel under pressures during your workday, making an organized to-do list can help you manage your time and ease some stress, says Mayo Clinic. They explain the importance of managing stress, as it affects everything—your health, your mood, your behavior and even your weight. According to Harvard Health, stress increases hormones that stimulate your appetite and cravings for comfort food that tends to be high in fat and sugar.
Other ways to help ease workday stress include deep breathing, taking a walk to regroup or talking to a colleague for insight or perspective. If you often stress eat while at work, try these tips. >
4. Stand up.
That’s it… simple as that. Take any opportunity you can to get up off your chair and onto your feet—such as when you’re on the phone, during a staff meeting, whenever! That little movement not only burns more calories so you lose weight, but it may also help reduce your risk of more serious ailments, like heart disease and type 2 diabetes, says Harvard Health. Prolonged sitting causes the body processes that break down sugar and fats to slow or stall. So, walk a little, try a simple 15-minute workout during your lunch break or just stand up to kick the processes back into action. Read these 6 reasons why you should be standing up right now! >
5. Skip the fried side at lunch…
That’s just one strategy you can use when meeting a client out for lunch or picking up food to eat at your desk. Sometimes you just don’t have time to pack lunch to bring to the office or maybe you forgot your Nutrisystem meal at home—and that’s ok. Just make smart selections when you’re dining out or ordering in to keep your healthy eating plan and weight loss diet on track. Try starting with saying no to the fries or onion rings and opting for a salad or veggies instead. Here are more lunchtime tips for dining out when you’re trying to lose weight. >
6. …and eat your meal slowly.
When you’re eating at your desk between meetings or mid-deadline, you’re likely to rush through. However, it’s worth the effort to pay attention and slow it down. According to Cleveland Clinic, research shows, “people who eat quickly are more likely to weigh more.”
When you eat slowly, it gives your brain time to receive the “I’m full” signals from your stomach, says Harvard Health. Inhale your meal and you may eat more than your body actually needs. To help you slow down, Psychology Today suggests taking smaller bites and putting your fork down or taking a drink between each mouthful. Check out these five ways slow eating can increase weight loss! >
7. Keep a water bottle on your desk.
It’ll serve as a visual reminder to take a sip stay hydrated. According to Mayo Clinic, “mild dehydration” can impact your memory, sap your energy and up your anxiety, which can negatively impact your workday performance. Plus, thirst is often masked as hunger—prompting you to grab a snack when all your body really needs is a glass of water. Nutrisystem recommends drinking at least 64 ounces of water every day. Here are more tips from the Leaf to help you reach your water quota. >
8. Schedule a walking meeting.
Your workday may be too packed to hit the gym during lunchtime, so try to sneak physical activity in where you can. One idea is to walk while you talk business. Instead of sitting in a conference room, head outdoors with your colleague and brainstorm on the move if possible. Adding a total of 30 minutes of brisk walking to your daily routine can burn about 150 calories, says Mayo Clinic. Plus, according to Psychology Today, the fresh air may help improve your mood and reduce stress. Read these 10 reasons why you should start walking outside today. >
9. Stock up your snack drawer.
There’s no candy bowl on your desk and you try not to indulge in your colleague’s stash of sweets too-too often. However, those leftover doughnuts in the breakroom or bag of salty chips beckoning you from the vending machine can be tough to resist. In a study, published in the Journal of Human Nutrition and Dietetics, overweight people were asked why they chose unhealthy snacks. The most common response was temptation.
To help keep your diet on track, keep a stash of Nutrisystem diet food snacks at work so you can nosh when the need arises, without a bit of guilt. Choose from a wide variety of options—from popcorn to cheese puffs, and cookies to cupcakes. Try some of our top 20 Nutrisystem snacks and sweets. >
10. Make a health buddy.
According to HealthDay, research shows that you have an increased chance of taking on a healthy habit “if you find a friend with similar traits to share the experience.” Team up with a coworker and encourage each other to make healthy food choices or go for a quick walk during a break. Here are seven reasons to get a healthy workout buddy in your life today! >