Do you often feel like your office’s culture is working against your health and fitness goals? There’s days when you’re too busy to grab lunch, and it feels like there’s cake for someone’s birthday numerous times a week. In these circumstance, being mindful can be difficult. However there are a few things you can do to stay on track to reaching your goals and help lead the charge for a healthier, happier workplace at the same time.

Healthy swaps

Lead the charge and ask your employer if you can swap the office biscuit tin for a weekly fruit delivery that everyone can enjoy. Alternatively, start stocking the vending machine with healthier snacks such as small bags of trail mix, or air popped popcorn. Instead of making a slice or muffins for the team meeting, you could try making hummus with vegie sticks which is perfect for sharing. If you work in a large team, consider combining the birthday celebrations into a once a month affair.

Out of sight, out of mind

To avoid mindless eating, a good rule of thumb is no food at your desk. We eat faster and eat more when our brains are focused on something else, like work. Also, using opaque containers for less healthy foods like biscuits and clear bowls for healthy options such as fruit reduces our tendency to be tempted to snack on these foods.

Take a packed lunch for scheduled breaks

Set aside a few hours on the weekend to plan and prepare your snacks and lunch options for the week ahead. This will help you avoid getting caught out and needing to buy something on the go. Skipping meals can impact our weight as well, so plan ahead and take all of your meal breaks each day away from the computer.

Move more

Over 30% of Australians are deficient in vitamin D, so aim to get outside for at least 10-20 mins daily. Take your lunch break at a nearby park to stretch your legs and get moving. See if you can find an office buddy who wants to come with you, to keep your motivation high every day of the week. Walking and talking with someone else will take your mind off the fact that you’re exercising at all.

Enjoy your treats

Allow yourself a few, well portioned treats from time to time so you don’t feel deprived. Ask for a smaller slice of cake or bring some strawberries dipped in dark chocolate to the office party so you don’t feel like you’re missing out.

Starting and ending the day

Start the day with a good breakfast high in fibre and protein to help keep your energy levels stable all day. Get into a good routine to ensure you achieve at least 6.5 hours of sleep nightly, and implement little strategies to manage stress. Chronic stress and too little sleep have a big impact on our hormones and can slow down your weight loss. Drinking enough water is helpful for staying alert and helps regulate your appetite. Try keeping a 750 mL bottle at your desk and finish one before and one after lunch.

Try some of these tactics in your office and let us know how you go!