How to Stay on Track with Your Nutrition While at Work

In this article, we will look at a few strategies to help you from gaining weight due to the food you eat while at the office.

Staff Writer
Staff Writer
5
 min read
September 20, 2022

The office is a place where you work hard and eat everything your co-workers bring in. Am I right? After all, who can resist donuts, cakes, pies, cupcakes — you know what I’m talking about. It’s challenging to stay on track with your nutrition while at work. However, in this article, we will look at a few strategies to help you from gaining weight due to the food you eat while at the office.

1. Stay Hydrated Throughout the Day

Maintaining proper hydration throughout the workday is a fantastic way to stay on track with your nutrition while at work. You should always have a bottle of water within arm’s reach. 

Not only will you stay hydrated and allow your body to function and perform optimally, but drinking water throughout the day can also aid you in consuming fewer calories by helping you feel satiated for longer.

2. Have Protein-Packed Snacks at Your Desk

Protein should be one of your best friends. In fact, rank it directly below your mother. When you’re hungry at work, where do you go? The breakroom or the vending machine, right? Is there anything at either location that aligns with your health and fitness goals? I’ll answer that for you — no.

Have protein-packed snacks at your desk so that you can stay on track with your nutrition while at work. What are some good examples? Have some nuts on hand. Stash a protein bar in your desk drawer. If you trust your fellow associates, put some RTD protein shakes in the refrigerator. Simply put, have high-quality protein snacks at the ready for when hunger strikes.

3. Have Some Self-Control

Circling back to the breakroom, vending machine, and even the lobby, the food choices at these locations are generally high in calories, fat, and carbohydrates. What’s the one thing missing that you should really be focusing on if you want to stay on track with your nutrition while at work? Look at the strategy above. Protein.

Have some self-control while at work. Sure, your friends at work may be the best bakers in the county, but if you find yourself scavenging throughout the office for food throughout the day to crush your cravings, the number on the scale will continue to go up (and quickly). 

Resist eating everything in sight. If you want to try something a co-worker made, have some self-control and only get yourself a small portion.

4. Pack Your Lunch

Last on our list of ways to stay on track with your nutrition while at work is to pack your lunch. Meal prep is real and something you should be leveraging in your nutrition plan. If you pack your lunch, you’re less likely to run out during your lunch break and pick up unhealthy food from a fast-food restaurant or go out to lunch with co-workers where you’re overeating due to “social eating.”

If you’re serious about your health and fitness goals and want to stay on track with your nutrition while at work, take the time to prepare your lunch the night before and have it ready in the refrigerator so that all you need to do is grab it in the morning and out the door you go.

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