Ahh yes, the good ole lunch break. Most of your office is probably heading to a nearby eatery to grab a quick bite and there is a very good chance that those eating out won’t be eating the healthiest food there is. Although lately a lot of big cities and downtown areas have started to see an increase in healthier lunch options (like Freshii…mmm), so that is a good thing. But even if we have a hearty, healthy meal for lunch at the office, does that mean we are being as healthy as we can be? I mean after all, most jobs require you to sit at a desk for 8+ hours a day and that is not very active, which means not a lot of calories are getting burnt at work. So how can we stay healthy at the office? Well we are going to throw you some tips below to make things a bit easier for you….Enjoy.
Plan. Planning your meals is one of the best ways to stay healthy. You won’t get caught at lunch trying to figure out what to eat and thus will be less likely to make a bad decision. So when you hit the grocery next, have a list of meals for the week and prepare them on Sunday or the day before you plan to consume them. A food schedule is also a great way to keep track of those calories. So please…plan, plan, plan!
Eat a big breakfast. Eating a big (healthy) breakfast will stage off hunger for long, and likely will keep you from over-eating throughout the entire day while you are at work. Try and get some good protein and whole grains in. Maybe you could have some eggs, whole wheat toast, and a tall glass of orange juice. If you are a cereal nut, take a look at some of the Fiber One options and Kashi.
Snack time is a good thing. Wait? I thought eating between meals was a bad thing? Umm no, it is quite the opposite folks. Eating healthy snacks between meals will help reduce your calorie intake when you do have a meal. It will also boost your metabolism (we will get into that more later).
Here are some healthy snacks:
-Nuts (almonds, peanuts, walnuts)
-Fruit (regular or dried)
-Veggies (carrots, celery, broccoli)
-Fat Free-Sugar Free Pudding
-Fiber One Bar (or something similar, maybe a Clif Bar)
-Orville Redenbacher’s Smart Pop
And there are plenty more out there, just be smart…
Split your lunch in half. Eat lunch around 11:30 or 12, but only consume half. Then when 2:30-3:00 rolls around, consume the other half. That way, you aren’t gorging yourself and you will most likely not be “starving” for dinner. Thus, no food binge at night. Also, this means you will consume at least 4 meals in the day. You should try and consume 4-5. Doing this is much better for your metabolism than consuming 3 large meals a day. Seriously, look it up.
Take your time, it isn’t a race. There is a delay from the brain to the stomach. Therefore, if you eat fast, you will over eat. So eat slowly and take your time. Have a bite, then wait a minute before you have another. This will let you know when you are truly full and that way you can save some of your meal for later. Even better, this helps you save money!
Put down the soda! Quit drinking that diet coke all the time. Especially quit drinking that regular coke! Instead, grab yourself a diet green tea (100% all natural). Green tea is known to boost metabolism. Also, have a cup of joe. The caffeine in the coffee will get your heart pumping and burning cals and it is a better way to get caffeine than from a diet soda. Either way, always be sure to take in water throughout the day. But you already knew that.
Split up your workouts. Yes, this requires getting up early. But try doing your run or bike in the morning, and your strength exercise later in the day (or vice versa). Either way you split it up, doing 2 workouts a day will rev your metabolism and you will be blasting fat 24/7!
Okay, so hopefully that was pretty helpful.