You started working at your dream job and now you're noticing that your waistline is expanding from sitting at a desk all day. Your trying to exceed in your career and earn a good paycheck, but instead you’re feeling tired and sluggish and no longer fit into any of your clothing. Why is this happening? How do I get this under control before things get really out of hand?
There seems to be a common theme among many of the working ladies whom I counsel... they have no control over when they get to eat or drink at work. They are stuck at a desk and not able to break away regularly to stretch or take a little walk. They often work very late or if they don't, they still have to get the kids to their afterschool events. This often consist of driving through a drive-through for a quick dinner. Their day consists mainly of work, eat and sleep. There is often little time left in the day to exercise.
Let’s weigh in on why you’re putting on the pounds at work and create some solutions to help keep it from happening.
Problem #1 - Stress
Stress can come from all aspects of your life, but sometimes work, with its long hours and high demands, can put an extra layer of stress on even the calmest person. Stress releases the stress hormone called cortisol which can cause emotional eating which can tempt us to reach for comfort foods, either very high in sugar and carbs, or very salty and greasy. This will lead to bloating, swelling and weight gain.
Solution:
Try to combat stress by carving out a few minutes in the morning to practice mindful breathing and positive self-talk.
Exercise is another great way to help cope with stress and weight gain. If you don’t have time to hit the gym during lunch or after work, try taking a 20-minute power walk during lunch just to get moving.
If the stress persists at work, it will likely cause additional challenges, such as…
Problem #2- Lack of sleep
Not getting a good night's sleep can have harmful effects on your health as well as your mind. When you’re sleep deprived, you tend to gravitate towards sugary & junky foods to keep your energy levels up and then you crash. You also tend to make bad decisions, since you’re not thinking with a clear mind. Sleep deprivation also slows your metabolism so whatever you or overeat has even more of an impact on your weight.
Solution:
Getting enough sleep is easier said than done. Lack of time and not making sleep enough of a priority makes it challenging but it is important to get on a regular sleep cycle. Make your bedtime routine sacred. This means turn off the gadgets (i.e. laptops, tablets or phones) in the bedroom so you can sleep soundly.
Many apps are available to help you track exactly how much sleep you get and ways to improve it. I personally use my Fitbit to track my sleep and work on getting enough.
Problem #3- Sitting at your desk – all day
Our bodies aren’t built to stay seated all day especially for hours and hours and it has worse physiological effects on our bodies than originally suspected. According to a study published in Harper’s Bazaar’s “Health & Wellness” section, prolonged desk-sitting causes the receptors on our muscles to become more resistant to insulin, which can also cause the metabolism to decrease. Basically “the machinery of your muscles stop working the way they’re designed to.” And your posture will also take a hit.
Many people eat lunch in front of their laptops so they can continue to work while eating.
Solution:
Step away from your desk every 20 minutes. Go ask a coworker a question. Walk over to their desk, just to give yourself that break. Set your alarm every hour as a reminder to get up, stretch and move a little. And take the stairs whenever you can. My Fitbit vibrates when I haven't taken 250 steps in an hour to encourage more movement.
As hard as it might be, try to avoid eating lunch at your desk – even 20 minutes away can do wonders and will in turn help your productivity levels.
Problem #4- Free food at the office
It’s there during every meeting. And on Fridays. And birthdays. And every day that the one person remembers to fill up her candy jar. The two most dangerous words to the subconscious of someone trying to lose weight: free food. There are many reasons for there to be food at the office or school lounge. It is always done with good intentions. Birthdays, holiday parties and other celebrations can invite a full array of tasty treats, but it often gets out of control and there are tempting goodies there almost daily. It can be challenging to turn down the foods due to social pressure. How many times have you heard someone say, "Oh, one piece of cake isn't going to kill you."?
Solution:
Every time you walk by the breakroom and don't stop in for a doughnut is a VICTORY! Treat it that way. Tell yourself, "Good job!" You are creating a good habit loop.
The best way to avoid snacking is by eating three to four meals a day. You are less tempted to deviate and snack.
If someone has a candy dish of something irresistible to you (let's say Hershey kisses), take the long way around so not to be tempted to walk past that dish. We often snack because it’s convenient, so taking the long way to the copy machine could make you less likely to grab that candy.
Attend the “Happy Birthday/Get Well Soon/ Congratulations” song and dance and then leave while the cake is being cut and passed out. Or offer to bring some fruit or another healthier alternative for those who are trying to cut sugar.
#5- Unhealthy eating habits
Because you're busy with work, it can be tempting to save time and eat most of your meals out. When the food options are endless, it’s tough to fight the urge to overeat and over-snack. From the double whip chocolate latte (with a croissant) on your morning commute, to the awesome food courts and restaurants located near your office, the temptation to eat fast food and sugary, buttery treats is everywhere. Even your office cafeteria has these killer cookies that are free after 4:30 and go so well with your afternoon tea.
Solution:
For starters, have a healthy breakfast at home and brown bag your lunch and your breakfast if you find it challenging to eat at home before heading out. This will prevent you from going to the restaurants and food courts. The food there is often saltier and fattier and look at all the money you'll save. If anything, allow yourself one day a week to indulge and have lunch with your coworkers.
Always keep a stash of healthy snacks and energy boosters at the office so you don’t cave and eat from the vending machine. Some good examples include Greek yogurt with blueberries, edamame, almonds, almond butter and apples, and veggie sticks with hummus. Keep a 1L bottle of water at your desk so you don’t forget to drink (or walk over to the water cooler every hour to ensure you get up and stretch). Sometimes you might think you’re hungry but are actually thirsty (these signals often get mixed up) – so aim for drinking 8 cups of water a day.
Make this the year of taking steps towards healthier eating and living, and you’ll feel better all around. A healthier lifestyle and getting the sleep you need, will only serve to make you sharper at work too – so it’s a win-win all around!