Could your workplace be making you fat?
Could your workplace be making you fat?
Could your workplace be making you fat?
Has it ever crossed your mind that your work could be making you fat? And that it could be leading many of us to an early grave? Research has shown that many of us who work in particular white collar jobs spend over half our waking hours sitting down in front of a computer and engaging in sedentary activities (which include walking to the kitchen and grabbing a biscuit snack).
In the modern workplace environment, it is not uncommon to be bogged down by projects, deadlines and urgent work which often results in people grabbing a quick takeaway or eating at their desk. This, together in combination with a lack of exercise, has potential dire effects in the development of chronic diseases such as heart disease, obesity and type 2 diabetes.
To try and help improve your working lifestyle, there are 10 tips to help you ensure that you maintain a balanced diet and a balanced active lifestyle.
1. Eat your breakfast
Breakfast is the most important meal of the day because missing it means that you're more likely to do some unhealthy snacking before lunch and overeat at lunch time. Breakfast also kicks start your metabolism for the day and research has shown that people who skip breakfast tend to be less healthy and more overweight.
2. Bring your lunch
I know, it is always so tempting to just go to your next door caf and food court and grab an easy takeaway. The problem with most food court and takeaway food is that you don't know exactly what's in it and that they are most likely fried or have some hidden calories in it (ie. Salads may have high fat dressing). Thus, a homemade lunch is always preferable and you know exactly what is in it.
If your mornings are always busy, prepare it the night before, or grab a couple of ingredients (ie. A can of tuna, mixed salads, sundried tomatoes, low fat mayo, leftover chicken breasts, cucumber, etc) and chuck them all together in a container. It takes less than 5 mins and wa-la! You have your healthy lunch salad! (P.S. It helps save money too!)
3. Get a good night's sleep
We have all experienced it before; when you're feeling sleepy and extremely tired, you're more than likely going to be snacking throughout the entire day in order to "get your energy" and "wake up". Hence, you're also more than likely to consume more food and calories than your body actually needs which results in excess calories going straight to your hips.
4. Count your Friday night drinks
Alcohol equals a drink with pretty much absolutely no nutritional value plus a high calorie count. Realise that the calories in your alcohol drink count towards your daily caloric intake and if you're a fish when it comes to Friday night drinks, cut back down on it. Sip slowly and enjoy your drink.
5. Beware of the hidden calories
So how many coffees are you having in a day? Or soft drinks? Or vitamin water and redbull? Calories in drinks count towards your daily caloric intake and you may be surprised at how many calories a lurking in each of them. For example, a latte/cappuccino or flat white contains around 220 calories and a bottle of coke contains 258 calories. One McDonald's cheeseburger has roughly 280 calories. So do the maths!
6. Use your lunch breaks
If you're stuck in an office cubical the whole day, use your lunch breaks to go out for a little walk and inject a little exercise into your day. This will make sure that you stay active and if you're trying to lose weight, your body will thank you for it!
7. Afternoon snacks
Snacking in the afternoon ensures that you keep your metabolism active and that you're going to be fuller for longer. Consequently, this results in less overeating during dinner time and thus, less calories intake. Choosing what you're going to be snacking in the afternoon is tricky though, so read the next point!
8. Beware of the kitchen goodies
If you're working in an office, there is a high chance your office kitchen stocks a jar of glorious biscuit goodies that are conveniently located just around the corner and are perfect for killing the afternoon munchies.
Wrong. These biscuit goodies are more than likely to be high in calories, sugar and fats that could be easily making you fat. If you always get a case of afternoon munchies, bring a healthy snack such as fruit or a healthy muesli bar.
9. Think about what is happening tonight and what you're going to have for dinner
This is extremely important because it allows you to plan your meals and encourages one to eat abalanced diet.
For example, if you know you're going to have to stay back late, you can be prepared and ensure that you have something healthy to eat for dinner tonight. During lunch you can pop out and grab an extra sandwich for tonight (for example) or bring your leftovers from the day before and pop it into the office fridge. This way you're less likely to grab your dinner from the nearest takeaway or order unhealthy delivery food such as pizza.
10. Enjoy the change
Always have a positive mind when implementing the smallest changes in your daily habits. Get excited that you're saving lunch money and that you get to eat that healthy tandoori chicken wrap that you prepared for yourself in the morning. Or that you're finally going to have a break from your office cubical box and step out into the fresh air and go window shopping or catch up with some friends. That in the afternoon you're going to reward yourself with that sticky date flavoured no fat yogurt that you absolutely love with your low sugar healthy muesli bar.
When you start thinking positively and enjoy these little changes, being healthy stops feeling like a chore and you can ensure that you're leading a healthy, active and balanced working life.
Good luck!
Achieving your healthy weight, diet and lifestyle doesn't have to be impossibly hard or painful. Challenge yourself, learn about your health, try out the simple tips and ideas, and achieve that healthy lifestyle you have always wanted.
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