Weight-Loss Solutions for Office Workers

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Week 32: Tackle Workday Temptations

Weight-Loss Solutions for Office Workers

From Health & Healing the Natural Way: Diet & Weight Control

Office workers are seated for much of the day and have few opportunities for activity. At the same time, they may find it hard to resist temptations from vending machines or nearby delicatessens. Their will to eat healthfully can also be sorely tested by the snacking habits of co-workers and by expense-account lunches at restaurants or social occasions after work.

Here, we offer helpful solutions to some common problems faced by deskbound workers:

Problem: High-fat lunches. You may face temptations of high-calorie foods in the company cafeteria or from nearby sandwich shops and restaurants.

Solution: Take time to study menus and work out the options that are lowest in fat. Try to prepare your own lunch at least two or three times a week. You can better control the nutritional content and will probably also save money. Choose high-fiber bread and high-protein, low-fat fillings such as grilled fish or skinless chicken. Use mustard or ketchup as a spread instead of mayonnaise or butter. Try some of these ChangeOne sandwiches.

Problem: Snacking during the day. During the day, it's easy to give yourself treats or energy boosts that quickly add calories.

Solution: Try beverages such as herbal tea or mineral water as an alternative to food. If you must have a snack, make it fruit, low-fat crackers, or rice cakes. The natural sweetness of fruit will satisfy your craving for sweet foods, and the saving in calories and fat will be significant.

Problem: Lack of activity. If your job is largely desk-based, your metabolism may slow down during those long periods of inactivity, and you may find few opportunities for exercise.

Solution: Use whatever free time you do have during the day for active pursuits. Set aside part of your lunchtime for some form of exercise. Organizing work colleagues to join you one day a week at a nearby gym might help motivate you to maintain your own exercise. On other days of the week, try to do at least a 20-minute brisk walk. You could also set up some office teams for sports such as tennis or softball after work.

Problem: Boredom. If you work at your desk for most of the day and have a predictable work routine, you may become bored and use food as a diversion.

Solution: Take regular breaks from sitting at your desk to stretch your muscles and refocus your eyes from the computer screen or paperwork. These measures not only relieve boredom but also help prevent problems such as repetitive strain injury. Try discussing with your manager ways to vary your duties or increase your responsibilities. This will relieve boredom and distract you from cravings for snacks.