Tips to avoid holiday overeating at the office

It’s that time again – the annual holiday office parties are starting! Do you cringe at the thought of yet another holiday season that will contribute an extra five to 10 pounds of weight gain for you this year? Below are a few strategies that should help you ward off those unwanted pounds.

Keep healthy snacks nearby

If you always keep your desk area stocked with healthy snacks, perhaps you will feel less tempted by the higher calorie treats brought in by coworkers. Healthy snack ideas include:

  • Trail mixes
  • Cheese and crackers
  • Fruit
  • Yogurt
  • Nuts
  • Granola-type bars

You can always offer to bring a healthy snack yourself to the festive holiday office occasion too. Or, if you have coworkers encouraging you to partake in appealing treats, a polite “no, thank you” is always appropriate.

Stay hydrated

Be mindful of staying hydrated, because when you are dehydrated, it can make you feel tired and sluggish and even lack focus to make good, healthier decisions. It makes resisting the festive treats an even bigger challenge. The best clue to know if you are getting enough water is to check the color of your urine. If it is clear to pale lemonade in color, then you are more than likely meeting your fluid needs. The average person needs to consume approximately six to eight glasses of water daily.

Don’t forget your goals

Remember your goals and purpose to try and disengage yourself from all the appealing treats around you. Does eating that cookie align with your fitness goals? How long will you need to exercise to burn off the calories from that donut you just mindlessly ate because it was on a table near you? Once you begin to be present in the here and now versus getting caught up in all the food around you, it will be easier to resist the temptation when food is brought into the office by your coworkers.

Change locations if you have to

If you somehow find yourself near a bowl or table of unhealthy munchies, be sure to keep yourself at least an arm’s length away to help resist the urge to partake. Even better, move it to another location further away from you, if possible. Finally, if you find yourself eating more than you planned or anticipated, don’t berate yourself. Instead, get up and move about more at work to help burn those unwanted calories. An additional exercise session after work may also be necessary.

Best of luck and happy holidays at your workplace!

Diane Werner

Diane Werner is a licensed and registered dietitian, board certified sports dietitian and serves as a consultant to Blue Cross and Blue Shield of Kansas.

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