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We’ve all been there. You’ve been smashing your fitness goals, but then pizza Tuesday in the office comes around, or it’s the inevitable colleague’s birthday cake celebrations, or it’s Friday night happy hour or… well, you get the idea.
While getting involved in the office fun is an important part of work, you might be surprised to hear that the average office worker consumes around 100,000 calories a year in work-time snacking alone. Yep, those chocolate digestives and sneaky chocolate bar here and there add up and can get in the way of your fitness goals.
However, there are ways that you can still enjoy yourself and be part of the action without having to sabotage your health and fitness goals. Here are 5 top tips to help make sure you continue to hit your goals while hustling hard.
Bring your own snacks
There isn’t anything wrong with snacking. However, a lot of snacks are high in empty calories (not to mention can be pretty expensive!). Studies have shown that the more you mindlessly snack, the more fat you are likely to gain. Don’t worry, we’re not going to suggest you give up snacking, but we are going to recommend bringing your own!
Having healthy, nutritious snacks on hand will make it a lot easier to pass on the biscuits and help you track what you’re eating. Try taking some nuts, chopped up veggies and hummus or just simply some fruit! If you’re feeling really adventurous, you might even want to have a bash at making your own protein banana bread to curb any post-lunchtime sweet cravings. You can find the recipe here.
Everything is easier with a mate by your side. Having a work buddy with goals that are aligned with yours is a great way to make sure you are kept accountable. Whether that means heading to the gym together in your lunch break or sharing a slice of birthday cake rather than having a slice each (let’s be honest, we’re not going to expect you to have none at all!), having someone there to support you will help make you more likely to achieve your goals.
Keep a food diary
Tracking your food is a great way to keep yourself accountable, and with so many apps out there nowadays to help you track your food, it has never been easier to monitor what you’re eating and make sure you’re providing your body with everything it needs!
If you’re more of a notepad lover (who doesn’t love stationery?), or just don’t want to track calories and macros, then just making a note of what you’re eating (judgement free) is a really handy way to stay on track and help to practise the habit of eating more mindfully.
Get up and about
If you have got a desk job, it is really easy to spend your whole day sitting down. Not only is this pretty boring (let’s be honest now), it also doesn’t do much for your general health and wellbeing. Take time every hour or so to go for a wander and get yourself a drink of water. You could even try some desk stretches to help with your posture and mobility.
Keeping active in the workday can be tough, we get that, but even just working stood up or having a wander over to talk to someone rather than sending them an email can really help to get you up and about.
Remember why you started
Cringey, we know, but it really is true. When you’re feeling demotivated, reminding yourself why you started is a really useful way to keep you on track.
If it helps, write your goals down and keep them on your phone or on a sticky note stuck to your computer, and then whenever you feel like you’re going off track, you can refer back to it. Keeping little reminders around the workplace can really help to focus your mind. Remember no one is motivated all of the time; it is about dedication and discipline.