If you’ve ever reached into the office biscuit jar and thought I’d never eat this at home, you’re not alone.
The workplace can be a minefield of chocolate, birthday cakes and homemade treats. And if you sit at your desk all day, you may find that your belt’s feeling a tad tighter.
In the October issue of HFG, we’ve identified the classic traps that lead to overeating in the office. Read on for our top tips to avoid them.
Eat breakfast. Skipping breakfast increases the likelihood of your reaching for fatty and sugary midmorning snacks, such as banana bread or biscuits. Remember: breakfast doesn’t have to be time-consuming. Enjoy easy-to-prepare untoasted muesli with low-fat yoghurt, or quickly toast some wholegrain bread and top it with avocado or natural nut butter.
Ditch unhealthy lunches. Try to buy lunch only once a week. Store-bought sandwiches (and even salads!) are often laden with butter, mayonnaise or creamy dressings, and they’re usually jumbo-size servings, too.
Be prepared. Working long hours usually leads to irregular eating patterns and fast-food takeaways on the way home. Get into the habit of making extra portions so you can take leftovers to work for a healthy dinner. If you’re buying a frozen meal, look for a version that has fewer than 1700kJ (about 400cal), and add extra frozen vegies or salad to boost its vegetable content.
Keep special occasions just that — special. With its endless supply of chocolate, lollies and cake, the workplace often seems to be in a constant state of celebration. But you don’t have to say yes to everything. Consider your weight-loss goals, and choose to eat only what you really fancy. Alternatively, speak to colleagues about bringing in a fruit plate instead of fatty, sugary treats. This will help balance the indulgence of all those cakes and other sweets.
Get moving. Get up from your chair at every opportunity, whether it’s to make a coffee (or better still, grab a glass of water!) or to have a face-to-face chat with colleagues you’d usually email. Try to take the stairs instead of the lift, and stand up (or walk around) while you’re on the phone.