Do you struggle with food habits at work?
Do you ever find yourself hitting the vending machine as a response to a stressful workday or mindlessly eating foods sitting around the office just because they're there?
Or maybe you tend to skip lunch, only to hit the drive thru on the way home and inhale your dinner the minute you walk in the door?
Long work days, increased demands, and struggling to keep a healthy work/life balance often sets the stage for less than healthy habits, causing even your best intentions to go by the wayside.
If any of these sound familiar, you're not alone. But the good news is there are some simple ways you can start to create healthier habits at work, supporting your health goals today AND tomorrow.
Notice how you're feeling.
Comfort eating, mindless snacking, and reaching for food when you aren't physically hungry is often linked to how you're feeling. When you’re bored, feeling unappreciated, operating under stress, or are unhappy with your work / life balance, you might find yourself turning to food as a way to cope.
And it can go even deeper than this, with hidden beliefs playing a part. Maybe you lack confidence in your abilities and that anxiety triggers you to reach for food for comfort. Maybe you struggle with the belief that you have to go above and beyond to prove yourself in your role, but as a result you're riding the fast track to burnout, eating on-the-go, relying on processed foods and even skipping meals. Or maybe you're feeling unfulfilled, frustrated, or stuck in your current situation, so you're reaching for food to soothe those thoughts and emotions rather than move through them.
Whatever the situation, dealing with these underlying factors by understanding the WHY behind your habits is a big step to breaking the unhealthy cycle and creating healthier food habits - both at work and at home.
And one way to start raising awareness is by noticing how you're feeling when you find yourself reaching for certain foods or when you find yourself suddenly "needing" that sweet or salty comfort. Journaling can help you identify feelings coming up and even identify patterns, such as particular times of day, days of the week or situations that seem to be especially taxing.
Once you have identified a few patterns and their potential triggers, you can start to implement a few healthier coping strategies, such as taking a brisk walk around the office, stepping out into the stairwell for a few deep breathes, or releasing frustrations down on paper. By trading a less healthy habit with a healthier one, you will find you begin to feel more confident in your ability to make better choices that also support your wellness goals.
Stop eating lunch at your desk
Do you often eat at your desk? Multitasking often means you're eating distracted, making it hard to tune into hunger and fullness cues. Which often leads to rushed eating and overeating.
One small thing you can do that will make a big impact is eat distraction free. Step away from your desk, no multitasking on your smartphone or other mobile device. Try eating somewhere there are not other distractions, so you can really focus on what you are eating, savoring each bite, and give your brain the time it needs to connect with your stomach too. Plus you'll reap the reward of a much needed break from work, so you can go back feeling reenergized and refreshed!
Bring healthy snacks to work
It’s a lot easier to hit the vending machine, corner store or grab a donut or slice of pizza from the conference room when you don't have any healthy options readily available. Whether it's keeping a few healthy snacks in your desk drawer or fridge or brown bagging your lunch from home, having some nourishing foods on hand will not only save you from empty calories, but also keep you mentally and physically energized too!
Should you feel the sudden urge to go hit the cafeteria or snack on some sweet treats, take a moment to notice if you're really hungry or if something else might be triggering the urge. Perhaps taking a lap around the office to stretch your legs and drinking a big glass of water is what you need to perk your energy. If you're hungry, then look for some healthier options, such as veggies and hummus or fruit and Greek yogurt, versus the high sugar, high salt options. You'll keep your energy going strong and feel more focused and better able to tackle whatever comes your way.
Sip, sip, hooray!
Often times thirst can be mistaken for hunger, causing you to reach for food when you might just need some healthy hydration. When you're busy, under deadline, or just trying to power through it might seem like a good idea to keep chugging down coffee, but what you're body really needs is water.
When you're dehydrated not only is it hard for your body to function healthily, it's that much harder to make good food choices too. And when you're dehydrated it impacts your energy levels, which can create a vicious cycle of drinking more coffee and snacking on sugar in an effort to reenergize, when what your body really needs is water.
Not a fan of plain water? Try adding some fresh sliced lemon, orange or cucumber, sipping on herbal tea or adding some refreshing mint.
Recruit a healthy habit partner
If you want to create healthier habits and make it easier to stick to them, enlisting a healthy habit partner is key. Try asking a co-worker or colleague if they'd be interested in partnering up on your healthy habit mission. You'll naturally feel more inspired, motivated, and supported in your efforts, which will be key on those more challenging days.
Maybe you commit to meet for a healthy, distraction free lunch, or maybe you schedule a walk and talk at lunch, or take turns bringing healthy snack options to work. When you have someone to share the healthy habit load with it makes it much easier to keep showing up.
Work from home? Take a walk to your local park or coffee shop for lunch, schedule a walk and talk meeting vs. sitting at your desk, and keep healthy snacks in plain view, such as a fruit bowl set on the counter. Anything you can do to keep healthy simple and make those healthy choices easier will add up to a win!
Imagine the wins
Walk yourself through an ideal workday from start to finish. Imagine making healthier choices in a variety of scenarios - from a work lunch to a walking meeting. “See” yourself moving through the day healthy, energetic, and proud of the choices you've made. Using this type of visualization exercise is a great way to set yourself up for success by seeing what tools may be helpful in creating those healthier habits. What steps can you take? What things might you need to consider? What actions will make it easier for you to stick to your healthy goals?
Use positive affirmations
When you feel the urge to reach for comfort food, repeat a positive statement instead. Something short and simple that reminds you of your "why" will help to keep you focused and redirect your energy. Perhaps it's as simple as “I only eat when I’m hungry” or “I feel better when I make better choices.” Instead of feeling discouraged, deprived, or punished, you'll feel empowered and in control of what happens next. Write your affirmation statement down on a sticky note or piece of paper and place it somewhere you know that you'll see it often, such as on your computer monitor or a white board in your office.
Get honest about your intentions
If you find yourself consistently struggling with healthy habits at work, it might be time to ask yourself what living with unhealthy choices is worth. Studies show when you're reminded of the potential negative consequences of your actions, it makes them far less appealing. While I prefer to lead with the positive, if positive thinking doesn't seem to do the trick, consider some of the major downsides of repeated choosing unhealthy behaviors.
For example, "If I make this choice I likely won't feel well, have good energy, and probably lack the focus I need to stay on task today" or "If I continue making unhealthy choices, I am putting my health at greater risk." Imagine the reality and challenges that come with making continued unhealthy choices... is it really worth it? Only you can decide. But at least instead of acting on impulse you'll train your brain to act with conscious intention.
Bottom line: raising awareness to what is or isn't working is a good thing. Start with one area you'd like to improve -- is it a snack, meal or stress response habit? Then choose a small and simple way to make it just 1% healthier. Before you know it, you'll be stressing less, coping healthier, and feeling your best!
Are you tired of starting over every Monday, hopping from diet to diet, wondering if you'll ever get it "right" so that you can lose the weight and become the best version of you? I’ve got you friend! Come join me inside my FREE women’s-only Facebook community: Eat Better with Coach Mindy. It's for busy women like you who are ready to lose weight, gain energy, get healthy and fit -- without restrictive diets or punishing food rules.
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