Avoid the Extra Weight in the Office

I've been at my current job for a little over a year now and I've held two positions – one of which left me on the road all day, trying to find lunch depending on my location, and my current job, which has left me as a sedentary office employee for eight hours a day.  

Nine if you include my hour lunch.  

One thing I have learned about sitting at a desk, reaping the benefits of free office snacks, is that it’s extremely easy to gain unnecessary weight. By all means, I am not saying that one should cut out all sweets or enjoyments of life, but I have noticed that if I consume the snacks left in the kitchen, I can gain the wrong kind of pounds.  

Between “Bagel Wednesdays”, donuts on Fridays and other leftover goodies that other employees bring in from past holiday parties, these brownies, cakes and cookies can sneak up on someone's waistline.  

At first, I was ecstatic at these food parties. A birthday cake here, a bagel there – it can't hurt anyone, can it? Although a few snacks may not mean another five pounds on the scale, but it may have mental repercussions.  

So how can someone avoid this almost inevitable way of eating? Through my experiences, I’ve found ways that work for me, and I am aiming to share them to help others.  

Portioning at Home  

One way of getting around heavy snacking at work is through portioning your food at home. I’m a huge fan of almonds – raw, wasabi, smoked to name a few. Get a small measuring cup and measure out a serving.  

A serving of raw almonds is usually about 28 almonds, so as long as you have a small Ziploc bag, you’ll be good to go. Bring wasabi peas, carrots, and other food products that are easy to portion out. You can also mix portion sizes: combining a half serving of raw almonds and a half serving of cocoa covered almonds is a great way to add a little flavor.  

These don’t have to be as bland as they sound, either: one combination I really enjoy to get in healthy fats is bringing carrots and peanut butter. Although this may sound like an unappetizing combo, it goes without saying – “Don’t knock it until you’ve tried it.”  

Bring Time-Consuming Snacks  

This is a nice follow-up to my previous tip. Some might think that this is not easy, but if you’re sitting at a desk all day, what time will you really lose?  

Instead of reaching for the candy bars or pop-able candies, bring some hard-boiled eggs. These are easy to cook at home and will only take about twenty minutes. The concept I’ve found behind this is as follows: the longer it takes to prepare something to snack on, the longer you’ll take to consume it. Crack an egg; peel it and eat it – whether it’s the whites or the whole egg – and then move on to crack the next egg.  

Just as long as it takes to cook hard boiled eggs, it takes twenty minutes for our mind to shake the sensation of still feeling hungry.  

MyFitnessPal  

Track everything. Whether you’re trying to lose, gain, or maintain your weight, it’s always good to track what you’re eating. I’ve used this program for the past couple of years, mostly because it’s free.  

MyFitnessPal has been a staple in my weight gain and weight loss diet since college and it’s become second nature to track everything.  

Keeping tabs on what is on your plate isn’t to lower self-esteem or to make you feel bad, but to visibly see the numeric amount of sugars, carbohydrates, fats, proteins and other nutrients you’re taking in per day. It will benefit in reflection of the effort the user puts in, and all products and information are user-inputted.  

The user can adjust what their dietary goals are – ketogenic diet? Trying out a high-carb diet with very little fat? Whatever the needs are, all preferences can be adjusted.  

It’s helped in the past because calories can quickly add up. If you eat a standard turkey sandwich every day and eat the same breakfast, then those can be consistent staples in MyFitnessPal, allowing the user to see the limitations and opportunities they still have in their daily diet and log.  

Drink a Lot of Water  

Sometimes, people want to eat when they actually need to consume more liquids. Aside from the suggested 6-8 cups of water everyone should drink a day (at a minimum); water also can fulfill that craving for food. I’ve always tried to drink 16 ounces before lunch and after lunch, which can certainly help fill the void of mindless eating.  

Quick Fix  

The next time someone brings in a cake or bagels, just grab your hard-boiled eggs and almonds and eat slowly. Chewing for longer is another easy way to make food last longer and you’ll learn to enjoy the flavors a little more.  

Though these ideas might sound complicated, a little prep work the night before is all it takes. Once you get into the rhythm of it all, it will almost come as second nature. And don’t forget to treat yourself now and then.  

Good luck!