Weight-loss at work
Description
You may spend most of the time that you are awake at work. When you are trying to lose weight, your work environment is a good place to focus your weight-loss efforts.
Three things you can do during your workday to help you lose weight are exercising, eating healthy snacks and meals, and changing the culture of unhealthy treats or rewards.
Exercising at work
Many people sit all day at their jobs. You can add activity to your schedule before work, during work, at lunch, and after work.
Before work:
- If you drive, park around the corner or a few blocks from your workplace so you get a 5- to 10-minute walk before you get to work.
- If you take the bus or subway, get off a stop or two before your usual stop to get in a few extra minutes of walking.
- Try walking or biking to work. These are excellent forms of exercise that will save you parking, gas, or bus money.
During work:
Set a timer to remind you to do quick stretching or strengthening exercises every half hour. These small workouts help keep you focused, and they add minutes of exercise to an 8-hour workday. Some quick exercises are:
- Stand up straight, then bend forward and reach for your toes. Reach for a count of 20, and repeat 2 more times.
- Reach both hands up toward the ceiling. Then, reach higher with your right hand for 2 seconds, then higher with your left hand for 2 seconds. Reach each hand higher 15 times.
- While sitting in your chair, place your hands on the armrests and lift your bottom off the seat. Hold your bottom up for 10 seconds. Do this up to 6 times. Be careful not to lock your elbows.
- Stand with your feet shoulder length apart and your hands on your hips. Reach down across your body with your right hand toward your left foot, and then back up to your hip. Repeat this with your left hand reaching to your right foot. Take a deep breath and repeat.
Take the stairs instead of the elevator to add some exercise to your workday.
Or walk down the hall to talk with a coworker instead of sending an e-mail.
At lunch:
- If you get an hour lunch break, eat for 30 minutes and then take a 30-minute walk.
- If you get a 30-minute lunch, try to fit in a 10-minute power walk.
- Invite a coworker to walk with you. Having an exercise buddy will help keep you motivated. You are also more likely to exercise if someone is counting on you to join them.
After work:
- If you parked a short distance away, you'll get a short walk in before you have to sit again on your way home.
- If you take the bus or subway, walk a stop or two farther from the one closest to your workplace, or do something similar close to your destination.
Watching what you eat
Changing unhealthy eating habits at work can be hard if junk food is easy to get or you have coworkers with bad eating habits. It may feel a little awkward to make your changes at first. But if you tell your coworkers that you are trying to replace your unhealthy eating habits with healthy ones, they may join you or agree not to bring unhealthy foods to share.
Some common challenges at work are:
- Easy access to junk food
- Snacking to reduce stress
- Drinking energy drinks to increase your attention (most contain a lot of sugar)
- Eating lunch out
Have a few healthy snacks stashed in your desk. Eat one of these for your midday pick-me-up:
- Fresh vegetables or fruit
- Dried fruit or and nuts (just be sure to keep portions small)
- Cereal (Cheerios are great for kids and adults)
- Soup you can heat in a microwave
- Low-fat crackers
- Air-popped pop corn
If you are feeling stressed at work, avoid eating to relieve stress. Instead, go for a walk or talk with a coworker to change your mood. Eating will not make you feel less stressed.
Drink water throughout the day. Water helps hydrate your body and helps decrease your appetite.
Avoid soda and energy drinks with a lot of sugar and calories. Also avoid fancy coffee drinks that are loaded with calories. If you are joining your coworkers for an afternoon coffee break, order a small, nonfat, sugar-free coffee with no whipped cream.
Other low-calorie drinks include:
- Fat-free or 1% milk
- Herbal or caffeinated tea (hot or cold)
- Diet drinks, which have no sugar or fat
- Mineral or sparkling water -- try mixing them with a little fruit juice or a squeeze of lemon for flavor
If you eat at fast-food restaurants for breakfast, lunch, and even dinner sometimes, try bringing a healthy breakfast and lunch to work and planning each night's dinner early in the week so you do not feel a need to go out.
Rewards
If your boss rewards staff for a job well done or for coming to staff meetings with unhealthy foods, try to change the rewards. Give your boss a few suggestions, such as:
- Giving a plant or an hour of paid leave for a staff member's birthday
- Bringing vegetables, nuts, or herbal tea to staff meetings, instead of doughnuts
- Giving gift cards for a bookstore.
Reviewed By: John E. Meilahn, MD, Bariatric Surgery, Chestnut Hill Surgical Associates, Philadelphia, PA. Review provided by VeriMed Healthcare Network. Also reviewed by David Zieve, MD, MHA, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.
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