You survived the holidays with the typical candy and cookies surrounding your office, but now what do you do? Your colleagues are probably still bringing candy and goodies into the office (despite the holidays being over) and pretty soon, the Valentine’s chocolates and the Girl Scout Cookies will be arriving soon. Being surrounded by all of the tempting sweets can make it difficult for you to stay committed to your weight loss efforts.
Below are some simple strategies to help you stay on track with your goals. For some local resources in the Sacramento area, to help make your office a more healthier environment, check out the CA Wellness Task Force. They not only offer great tools on their website, such as establishing healthy meeting guidelines and starting a walking group, but they also have many events that are going on in the Sacramento area!
1. Inform: Let your colleagues know that you are trying to eat healthier and say “Thank you, but no thanks” to their goodies. It IS ok to say no.
2. Stock: Keep healthy snacks in a drawer, such as roasted unsalted almonds, 100 calorie bags of popcorn, 100 calorie snack bars (South Beach Living), so you are not tempted to eat candy or other unhealthy foods that may be lingering in your office. Also, bring fresh fruit and keep it on your desk, so you can eat it as a sweet, but healthy snack, while your co-workers are munching on candy.
3. Pack a lunch: Bring your lunch, so you are not tempted to order in with your colleagues or go out. Pack half a turkey sandwich on whole wheat bread with no mayo and chopped fresh veggies (baby carrots, celery, cucumbers) and a piece of fruit. Or, pack a salad with whatever fresh veggies you have in your fridge. Or, if you have leftovers from last nights’ dinner, take a small portion of that.
4. Water: Bring a bottle of water so you can re-fill it throughout the day, to keep you hydrated and energized, instead of reaching for a soda. Sometimes dehydration can be the culprit of why you are feeling tired.
5. Hunger vs. thirst: When people are bored or stressed, they tend to reach for food. Do the urine test before reaching for a snack: when you last went to the bathroom, was your urine yellow or clear? If it is yellow, you are most likely dehydrated, so drink a glass of water, wait 10 minutes and see if you are still hungry. If your urine is clear, then you are hydrated and most likely hungry. The pangs you feel when hunger strikes can be the same when you are thirsty, especially since so many people don’t drink enough water on a daily basis. If you aren’t hungry, keep sugar-free chewing gum on hand, so you can keep your mouth occupied, instead of being tempted to reach for a snack.