How to Eat Healthier in the Office

One of the most common places that people say they slip up time and time again when it comes to maintaining their health and fitness program is in the office. With the high stress environment of the office, you’re more likely to skip your intermittent fasting routine, give in to high-sugar options, and stay sedentary for up to 10 hours. Let’s take a look at the benefits and easiest ways to eat healthier in the office.

Benefits of Healthy Eating in the Office

Won’t Be Tempted: Showing up to the office without a pre-packed lunch is going to increase your chances of being tempted by the lunch roll call. Unless your office is ordering from a restaurant that is friendly towards your weight loss and muscle building goals – which is doubtful – then you’re more likely to break that 80 / 20 rule that I talk about in my guide on eating well.

Maintain Energy and Mood: The midday slump that most office workers feel comes from two things: dehydration and lack of fuel. By drinking water throughout the day, especially in the afternoon, you can keep yourself alert and focused. What’s more, eating healthier options instead of sugar-based snacks is going to ensure you have energy to last you the rest of the day.

Increase Productivity: Continuing with the point above, simple sugar snacks lead to crashes, which is going to trash your productivity. Eating healthy in the office can help you stay with the work tasks at hand.

Easy Ways to Eat Healthier in the Office

Meal Prep: First, and most importantly, preparing your meals at home then bringing them to the office is going to be the foundation of eating healthier. Choose two days per week – I always choose Sunday and Wednesday – and cook large batches of food that you can put in plastic containers and heat up in the microwave. It’ll save you time, money, and your diet.

Focus on Protein: Protein is highly satiating, meaning you won’t feel hunger pangs 30 minutes after eating it. Whether you’re cooking or bringing in snacks, focus on high protein options such as whey protein, fat-free turkey jerky, and Greek yogurt.

Splurge Wisely: As I discuss in my e-book for overweight guys, splurging is okay, but be smart about it. Limit your portion sizes if you’re eating unhealthy items and contain the splurging to one meal only. It’s called a cheat meal, not a cheat day.

Stay Hydrated: As I mentioned above, staying hydrated throughout the day can help you stay productive but also keep you feeling full. This will help you avoid junk food pitfalls. There’s no universal rule but try to sip water throughout the day, drinking one full glass in the afternoon.

Supplement Accordingly: Supplements complement weight loss and muscle building. Taking the right supplements in the office can support those goals and boost productivity. Thermogenics such as Conjugated Linoleic Acid, green tea extract, and yohimbine help to burn extra calories and boost energy levels.

Do You Eat Healthy in the Office?

What are some of the ways that you resist the temptation of ordering out every day? What are your favorite protein snacks to bring in to the office? Any tips for fellow readers? Let us know in the comments below!

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Friday 10/11/19

Workout Music

Generik Live @ Creamfields Arc Stage 2019

Shoulders and Calves (1-2 minutes rest between all sets):
1. Seated Dumbbell Shoulder Press (3 sets of 8-10 reps)
2. Dumbbell Side Lateral Raise (3 sets of 8-10 reps)
3. Dumbbell Upright Row (3 sets of 8-10 reps)
4. Bent Over Dumbbell Reverse Fly (3 sets of 8-10 reps)
5. Seated Calf Raise (3 sets of 8-10 reps)

LISS Cardio (20 minutes):
Treadmill, Elliptical Trainer, StairMaster or Recumbent Stationary Bike

*Click on exercise to view video demonstration
*Cardio tip: choose your favorite cardio machine (I like to alternate), and then perform at a pace that is difficult enough to where you are breaking a light sweat (60-70% of your max heart rate), but to where you could still keep a conversation going with someone if you had to.