How your job may be ruining your weight loss plans

Could your job be getting in the way of your weight loss?

For some slimmers, working can be a very positive thing. It can help create a daily routine, which in turn can help with making healthy behaviours habit.

But for others, the nature of their working environment or job itself may actually be adding extra pressure to their weight loss attempts.

To help combat these issues, we’ve asked Slimavite nutritionist Melanie Bibby to offer her expert advice on the most common obstacles that may be faced in the work place.

Mel says: “Whatever your work situation, there are some core things you should aim to do every day, which could soon make a difference to your weight loss and general feelings of wellbeing.

“Never forget the importance of having a proper breakfast, drinking at least 6 glasses of water every day and getting outdoors (even if it’s only briefly). Also try to do some form of physical activity and make sure you’re getting five portions of fresh fruit and vegetables. And try these ideas for beating work-related obstacles.”

The most common work place weight loss obstacles - and how to beat them

I need tea and coffee to function – watch out for milky teas or coffees. A small latte or cappuccino for example can contain 200 calories. Start to retrain your tastes so you have just a splash of milk instead and swap sugar for sweeteners if needed. Also make sure you are drinking lots of water throughout the day. One good way to do this is to have a water bottle on your desk so you can see how much (or how little) you’ve been drinking. This will not only help with weight loss, but your concentration too.

I can’t stop snacking at my desk – snacking at work can easily become a habit. Make sure you always opt for snacks which are healthy and filling, such as chopped carrot and celery or fruit. Just watch out with smaller fruits like grapes or berries, as it’s very easy to eat a lot quickly and without realising. As fruit is high in natural sugars it can impact on potential weight loss.

I have a very stressful job – stress is one of the most common reasons of overeating. Choose low gi foods which will keep you feeling fuller for longer and along with opting for their healthier snacks, it is also important to work on managing and reducing your stress levels. Regular exercise is proven to help, along with making time for relaxation, such as by getting into a calming bedtime routine. If your stress levels are impacting on your life or you are experiencing other symptoms then it’s important to speak up. Always seek the advice of your GP if you are at all concerned.

There are always sweet treats and goodies in the office – if cakes, biscuits and donuts are regularly brought into the office for birthdays celebrations, then the temptation can really scupper healthy eating plans. Make a plan to always say no. People will get used to you refusing and eventually stop offering. If they are put in the kitchen area then avoid going in and if you have to make sure that other people are in there as well.

I eat out a lot for work – despite some restaurant chains and cafés starting to put nutritional information on their menus, it can be very difficult to make healthy choices when eating out. Try to fill up as much as you can on vegetables and side salads. Avoid deep fried, creamy or cheesy dishes and ask for jacket potatoes instead of chips. Also watch out for sauces and salad dressings as they can contain a large amount of calories. Alcohol drinks often contain a lot of calories, so choose diet soft drinks or alternate with water. If you know you’re going out for dinner also try and counter the effects by cutting back in the preceding days and upping your exercise regime.

I work long hours – getting home late and tired may make it tempting to just grab something quick and easy like a takeaway or ready meal. Plan and prepare for these times, such as by cooking at the weekends and freezing some meals, which you can then quickly and easily heat up in the microwave.

I’m tied to my desk all day - if you have a very sedentary job where you spend most of your time sat down at a desk, then try to take regularly short breaks. Even if you’re really busy, always try to get outside at lunch time, even if it’s just for a 2 minute walk around the block. Try to avoid spending long periods staring at your computer screen, as this is not only bad for your waistline but can be potentially bad for your back and overall wellbeing. Stretch, take the stairs instead of the lift wherever possible and make sure you’re drinking lots of water.

(Image credit: photostock's portfolio is:
http://www.freedigitalphotos.net/images/view_photog.php?photogid=2125)