Anyone who is proactive about their health by practicing good nutrition knows the struggles of dieting in the workplace. The constant questioning, judgmental looks, donuts and bagels within reach, and time constraints can hold you back from achieving your goals. The following is a list of tips and tricks to help keep you full and focused in the workplace.
- Always pack you lunch. This eliminates the need to fill your stomach with convenience or fast foods! If mornings are a time crunch for you, pack them the night before.
- Keep extra snacks at your desk. Didn’t pack enough for you lunch? Good thing you have almonds, turkey jerky, and dried fruit in your desk drawer. No need to reach for a bagel when you have these on reserve!
- Unless you have a limited number of bathroom brakes, constantly hydrate throughout the day! It’s also a great break for those who sit all day to get up and move frequently.
- Curb your sweet tooth with flavored drinks. Why not make hydration fun? Water enhancers are an easy and enjoyable way to add something sweet into your day. Grab and go packets, liquid concentrates, coffee, and tea are great ways to keep your hands occupied, your stomach full, and your sweet tooth under control.
- The best offense is a good defense. So people question what you eat and drink? Politely remind them that you don’t question what they eat and drink. If they have an over abundance of opinions and questions take that as an opportunity to share some healthy tips and trick with them.
- People are always going to judge you, better to be on the end of judgment for doing the right thing rather than doing wrong. Smile when they stare, offer to share, and stick to your guns.
- Set reminders in your phone if you regularly forget to eat. Keep things open and on your desk to graze throughout the day. Using your lunch break to work is fine, but you’re more productive with proper nutrition so make an effort to multi-task if you have to!
- Space out your meals. Try to eat every two to three hours. Keeping meals smaller and regular can help to keep you full and on track when surrounded by other temptations.
- Add extra protein throughout the day. Sometimes the hardest thing to do is feel full when your job is monotonous and repetitive. Adding extra protein to your diet can elevate that hungry feeling that keeps you from being productive. (Quick and easy protein: Greek yogurt, hard boiled eggs, tuna, jerky, and meal replacement protein shakes.)
- Reward yourself for following through with your goals. Pick a goal timeframe and put a tangible reward at the end of it. A new outfit, weekend getaway, or trendy gadget can materialize the value of your efforts, keeping you on track.
Rule 1: Eat at least five times a day.
Regulating your metabolism is one of the keys to melting fat, maintaining/regulating blood sugar, and keeping your body energized throughout the day. The easiest way to accomplish this is to follow the same eating patterns daily: Breakfast, Snack, Lunch, Snack, and Dinner.
Rule 2: Plan your meals around caloric need.
Anything consumed in excess, whether it is healthy or not, is converted to fat because your body simply doesn’t use it. Click here to calculate your metabolic rate. Once you know the about of energy your body is using daily, you can plan your meals to either create a deficit to lose weight or and overage to gain weight!
Rule 3: Adjust meals to meet energy demand.
Meals should be planned by energy need for the following 2-3 hours. If you are heading to work to sit till lunch, have something small including protein and fat. If you have an afternoon on your feet, energize your body with some fresh carbohydrates! Before you plan to hit the gym have some carbs and protein so your body have energy and is more likely to burn fat as fuel and still have the protein for recovery.
Rule 4: Balance meals so don’t store excess nutrients as fat.
A balanced meal will keep your glucose from spiking which causes excess fat to be stored and will provide your body with the essential nutrition throughout the day. Along with the first 3 rules, spread out nutrient/calories throughout the day evenly to allow your body times to process and use properly.
Rule 5: Supplement to avoid deficiencies.
We can’t always be on top of our nutrition game. In order to avoid any issues and ensure you have the proper level of vitamins and minerals, some supplementation can be beneficial. A basic gender specific vitamin, greens supplements, and protein powder can go a long way to keep you healthy and on track.
Nutrition is an extremely trendy topic in today’s society, but in reality nutrition is a science. Fad diets, food crazes, and non-evidence based nutrition theories have left many individuals in the dark when it comes to certain nutrition topics. You will never get consistent results without a basic understanding of how to nourish your body.
Diets of exclusion are becoming more prevalent with trendy nutrition followings. A diet of exclusion is a diet that promotes food or ingredient restriction.
Often times, we spend so much time focusing on what to exclude when we should be focused on what to include. When we arbitrarily label foods or ingredients as “good” or “bad,” we condition our minds to interpret food items accordingly.
Focus on a diet of inclusion before wrecking your quality of life by restricting your food choices to an absurd level. Begin focusing on what you actually need. Focus less on what you don’t necessarily need.
I like to think of it as 80-20. 80% of the food I consume is high in nutritional value, containing both macro and micro nutrients; foods like chicken, fish, eggs, fruits, veggies, and nuts, focusing on whole food sources. Then 20% of the food I consume is low in nutritional value and high in convenience. Some examples would be granola bars and other packaged snacks, meals ready to go, and sugary sweets.
Remember: diets of inclusion, not exclusion.
Perhaps the most important concept to recognize here is that all food items inherently possess nutritional value. Begin filling and fueling your day with whole food sources and fill the cracks with a few sweets and convenience foods. All foods can fit into a sustainable, healthy lifestyle. Shift your focus on inclusive habits rather than on negative and exclusive habits.
There are no bad foods. There are no good foods. However, there are bad diets. And there are good diets.
If you’re anything like me, being overwhelmed with information hinders your ability to process. When this happened to me while applying different fitness and nutrition strategies I went back to the basics. I researched and educated myself in how and what to train. Once I understood what I was doing and why I was doing it, I started to see visible progress and well as a change in my physical and metal well-being.
From there is began to try out different nutrition plans. Again, I went back to the basics. I studied macro nutrients and how to adjust them to correlate to my goals. I found so much value in learning the basics, that I now am bursting at the seems to share and help other people find their balance when it comes to fitness and nutrition. Finding balance in these two aspects then launched me forward, opening me up to more opportunities in health and wellness.
Below I’ve outlined baby steps, the basics, to getting your nutrition on point.
- Macro Nutrients Explain/Macro Counting Basics
- Calculating Your Metabolic Rate
- Setting Goals & Correlating Macro Nutrients to Achieve Them
- Tips & Tricks
- Example Day 1 of Macro Counting
- Example Day 2 of Macro Counting
- Example Day 3 of Macro Counting
- Grocery Shopping List Ideas
Beyond those basics, it really just comes down to training plans, food preferences, and commitment to your goals. Follow my blog for more Macro Friendly Recipes and Training Plans.
It’s become a daily challenge for me to eat the largest volume of food compared to their respected calories. It’s tricky until you put pictures to it.
100 Calories of Veggies
I know what I’d choose. Besides volume, the fiber in fresh fruits and veggies will keep you full for longer periods of a time.
You can make all the excuses in the world. You don’t like veggies, you don’t have time, it’s expensive. the list goes on… I make veggie packs every week when I meal prep. I used to not like veggies either, now I look forward to them. It’s as easy as planning and packing a lunch daily. Trust me, when you’re hungry- you’ll eat your veggies. Eventually, you might even like them!