15 Easy Ways to Stick to Your Diet at Work

Deadline pressures and birthday parties can make it difficult to stick to your diet at work. These are some changes you can make in the way you eat and other activities that will help you avoid putting on extra pounds from nine to five.

Eating Strategies to Use at Work

1. Stay full.

It's easier to resist temptation when you're free from hunger pangs. Start each day with a nutritious breakfast. Make time for lunch and snacks. As a bonus, you'll also feel more alert and energetic.

2. Stock up on healthy snacks.

If the vending machines are full of candy and crackers, you can provide your own treats. Store yogurt and baby carrots in the office refrigerator or in your own freezable portable lunch pack. Keep a bowl of nuts on your desk.

3. Drink water.

Carry a steel water bottle with you to sip water throughout the day. You'll feel full while consuming fewer calories.

4. Eat mindfully.

Sitting down to eat helps you become more aware of your food. Chew slowly and pause between bites.

5. Focus on conversation.

Birthday parties and other gatherings are great for getting to know your colleagues better. Switch your attention to socializing so you'll forget about multiple trips to the buffet table or cake platter.

6. Bring in healthy potluck dishes.

Sign up to bring in a delicious green salad or three bean chili. It will make a nice break from the usual cheesy casseroles and chips.

7. Advocate for healthy fare.

If you're planning the menu for office functions, serve steel-cut oats for breakfast or fish for lunch.

Collect take-out menus from local ethnic restaurants for balanced meals that may cost even less than super sized sandwiches.

8. Suggest happy hour alternatives.

You can still get together with your colleagues after work. Organize a softball league or volunteer as a group at a food kitchen if you're looking for more ideas than drinking beer.

9. Share the goodies.

If vendors send you ten pound boxes of chocolate every December, put them out in the kitchen or lobby immediately. You'll make friends fast.

Other Strategies for Sticking With Your Diet at Work

1. Put on a sweater.

Evolution has designed our bodies to seek food when we feel chilly. A sweater will help you deal with excessive air conditioning.

2. Manage stress.

Alleviating stress reduces the risk of overeating. Listen to instrumental music or take deep breaths while you work.

3. Squeeze in some exercise.

Burn more calories. Take the stairs instead of the elevator. Visit the gym before work or learn exercises that you can do in your chair.

4. Get adequate sleep.

A well-rested body digests food more efficiently. Individual needs vary. Experiment to find the right amount for you and develop a consistent schedule.

5. Brush your teeth.

Brushing and flossing is one simple way to discourage eating more than you intended. Put together a small dental kit for your desk drawer or handbag.

For times when it's impossible to brush, chewing sugar free gum provides some of the same benefits.

6. Enlist support.

Since so many people struggle with overweight issues, you're likely to find support among your colleagues.

Ask your human resources department about employee wellness programs.

Creating a culture of health has been proven to be good for productivity and fosters better health.

What's good for your career can be good for your waistline too. Planning ahead makes it easier to eat sensibly during the workday and taking care of your overall health increases your chances of success in every aspect of life.

14 Tips for Using Your Bathroom Scale to Your Advantage

Your bathroom scale may be more controversial than you think. The conventional wisdom that warned against weighing yourself every day is supported by some experts and challenged by others.

Meanwhile, people are all over the place with how they're using their scales. By some estimates, about 20% of the population refrain from weighing themselves, 40% weigh themselves weekly or daily, and the rest do so occasionally.

Whatever you decide, your scale can be an asset when you're trying to watch your weight. Consider these guidelines for when and how to weigh in.

When to Use Your Scale

1. Start a daily practice.

A University of Minnesota study found that dieters who weighed themselves every day lost twice as much weight as those who weighed themselves weekly. They were also better at keeping the weight off.

2. Weigh in less often.

On the other hand, many experts still advise against daily weight checks for certain groups.

That includes those who may get discouraged by meaningless fluctuations and the lack of quick results.

3. Make it social.

Weight Watchers recommends that individuals trying to shed pounds wait until meetings to get on the scale. That way they'll have support around.

4. Catch slips early.

That suggestion is reversed when you're trying to maintain your figure. Then, Weight Watchers suggests you stay vigilant so you can make corrections promptly.

That could be especially important if you have a condition such as diabetes.

5. Monitor your mood.

People who are experiencing depression or battling eating disorders may also want to limit their time on the scale.

How to Use Your Scale

1. Keep your old scale.

Hold onto that scale with the needle if you want. It may be a little imprecise, but if you use it consistently, it will work out.

2. Go digital.

If you're ready to trade up, digital scales are more accurate and easier to read.

3. Hit the gym.

For even more reliability, stand on the scale at your health club or doctor's office. Buying a professional model for your home is pricey.

4. Add more features.

Scales have gotten fancier in recent years. Now you can get models that do far more than measure pounds.

Some even check out your body fat, water content, bone mass, and indoor air quality. Opt for a solar powered scale if you're an environmentalist.

5. Incorporate your scale into your morning routine.

The early morning hours are the best time to weigh yourself. Even better, you'll probably be at your lowest weight unless you got up for a snack during the night.

6. Consider other measurements.

There are many ways to track how your diet is going. Try on a pair of your favorite jeans or any form fitting clothing.

Pay special attention to fat around your midsection. A firm abdomen has many health benefits, including lowering your risk of heart disease.

7. Adjust for clothing.

Stripping down will make you lighter. Apparel usually adds about 3 to 5 pounds to your body weight.

8. Track your progress.

However often you use your scale, log your performance if you're trying to reach a certain goal. Documenting your results will increase your awareness and motivation.

9. Talk with your doctor.

Consult your physician about your individual dieting needs. Your health care team can help you find the best weight loss strategy for you.

They can also advise you about how your body weight may affect any medical conditions you're concerned about.

Make your scale part of your weight loss plan. Select a model with the features you like and follow a schedule that works for you.

Learn more about your health online when you read the rest of our information here about: diet plans guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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