Top 10 tips to eat healthy at the office

6 min read

So, we’re a couple of months into the New Year now and if you haven’t already given up on your New Year Resolution to eat healthier and train harder, you’re most likely thinking about it… right?!

Well we’re here to tell you – NO, DON’T DO IT!

Now that we’ve gotten that out of our system, you’ll be thrilled to know that we’ve come up with a few tips to help you power on through the rest of the year like a beast and stay on top of your goals.

It’s no secret that sticking to a new diet can be super tough if you work in an office.  There’s the never ending supply of biscuits, the endless tea runs (which you obviously have to enjoy with a biscuit), the quick sandwich at your desk for lunch and, of course, the dreaded 3pm slump.

The struggle is real, and you need to be prepared, which is why we’ve put together our top 10 tips to help you break bad habits and start creating good ones instead.

Plus, it’ll not be your bod that’ll thank you – oh no – we reckon your wallet will be pretty appreciative too…

1.Get Moody

No don’t go all emo on us by dying your hair black and wearing lots of heavy eye make-up along with a healthy dose of some sort of black and fluorescent clothing ensemble that’s “so you right now,” rather get yourself into a healthy mood.

Do this by keeping track of your daily nutritional intake, what you eat, when you eat and, importantly, WHY you eat.

You’ll soon notice patterns like when you’re down you’re more likely to reach for the chocolate hobnobs stashed in the top drawer of your desk than the apple you brought to work.

Being aware of these triggers will help you make consciously better choices in the long run.

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2.Become Friends With The Water Cooler

We all know we should be drinking a MINIMUM of 2litres of water per day, but who actually, really, has the time, or will power?

Well folks, it’s time to find that will power because research has proven that staying hydrated not only helps your concentration levels but it can also curb cravings too.

A simple way to ensure you’re drinking enough water is to grab a grab a 2litre bottle from your local supermarket and make a conscious effort to finish it by the end of your working day.

The next day, fill it up at the water fountain and do it all over again. Sure you may need to visit the restroom a little more often, but your bod will love you for it. So will your skin…

3.Throw Away The Hobnobs

Don’t tell us porkies, we know you have a hidden stash of bickies, chocolate, crisps or whatever your go to snack may be in your desk somewhere but now is the time for a cull.

Quite simply, get rid. If they’re not there, you’ll feel less pressure to bow to temptation when it rolls around.

Fill those drawers with healthy nibbles instead like protein bars, a bag of mixed nuts or trail mix so when those hunger pangs come a-knocking, you’ve something healthier to enjoy.

Most importantly, though, keep all snacks off your desk and in a drawer. Out of sight, out of mind, and all that jazz…

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4.The Most Important Meal Of The Day

Some say it’s not that important, others won’t even consider leaving the house without it, but whatever your views on breakfast may be, for the sake of creating good eating habits this is one meal you should not skip.

Not only will your brain receive a dose of energy just before you plop yourself down in front of your computer, but you’ll be less likely to cave into your sugar cravings at 11am.

Eating breakfast may even improve your mood and lower your anxiety!

If you can only make one change, then this is the one to go for…

5.Prep It Up

Meal prep is key to office munching success although you don’t have to have days upon days prepped in advance like your favourite insta BFF. Simply preparing your snacks and meals the night before you trudge off to work will do so you don’t have the “I woke up late” excuse in the morning…

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6.Get Away From Your Desk

There are all kinds of studies that show just how bad eating lunch at your desk can be for your health.  You may think it’s not such a big deal but by staying in front of your computer you’re never allowing yourself to switch off for a few moments.

This can lead to a stressful situation if, say, an email pops up in your inbox or your phone rings 20 times during your 30minute “lunch break.”  

Your mental health WILL suffer because of this which can lead to bad eating habits too as you’ll be more likely to opt for something quick, convenient and packed with all the things you’re trying to avoid.

If your contract states you have 30 minutes, 1 hour, 15 seconds to eat your lunch then use that time wisely and have a little me time.  Go out, leave the office, grab some fresh air and clear your head whilst enjoying one of your prepped meals.

We promise you’ll come back more refreshed and ready for the afternoon slog.

7.Just Say No

There’s always one person in the office with the never-ending supply of delicious, naughty treats.  They’re the person you love to love, but you also secretly hate because they make everything so much harder!

This is where you really have to man up and say, “No thank you.”  You only have to say it once to gain confidence in saying it, and if they persist say, and it looks extra tempting, ask for a smaller portion instead.

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8.Meal Plan

This may sound like “meal prep” but it is entirely different. Quite simply, spend a few minutes each week and plan what you’re going to eat throughout the week.

This way you can make sure you’ve plenty of fruit and veg in your diet and also keep your weekly spend on your shopping in check too as you’ll only purchase what you need.

9.Make A Cuppa

Sedentary employment is super tough and not a very good ally for the healthy lifestyle, but there are ways to get moving throughout the day.

If you work in an office with a lift, use the stairs instead or even make a conscious effort to walk around a week bit every couple of hours.  This could be on the tea run or when you need the loo, just take a couple of moments to get the blood flow moving.

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10.Pump it Up

Because you work in office, making time for exercise is vital to maintaining a healthy lifestyle.

Not only will a regular 30minutes of exercise keep your stress levels in check, but it’ll help you feel more energised and focused too.

Plus, making a little you time has been shown to be responsible for a better work-life balance via self-efficacy!

If you love the gym, find one close to your work (not your home) as you’ll be more likely to go.  If you enjoy a run, join a club who will spur you on when you really can’t be bothered to go.  If you don’t know what you like, don’t be afraid to try something new like Crossfit - known for their sense of community.

Even grab yourself a gym buddy who will hold you accountable for those sneaky sessions you miss…

Hopefully with these tips you will be better prepared to handle anything that threatens to throw you off your a-game!


MuscleFood

MuscleFood

MuscleFood. The way we sound is as bright, delicious and vibrant as the way we look. Delicious food. Delicious goals. Delicious value.