1. Drink more water
Sure, this one might seem like common sense. But choosing to drink water is not only beneficial for your body, but it forces employees to take trips away from their desks – walking to the pantry or kitchen tap to top up their bottle.
It’s also a great idea to organise ‘water trips’ with your work mates that sit nearby. This way, you’ll be able to encourage each other to get up to head to the pantry together.
Regularly drinking water helps you stay full and feel satisfied, which naturally reduces your risks of reaching for the tempting box of cookies sitting nearby.
TIP: Keep a bottle of water at your desk which you can reach easily. Plain water is best, but if you want something with a little flavour, skip the caffeine-heavy drinks and sugared sodas, and choose a bottle of vitaminised drink instead. The Pink Dolphin Peach Flavour Vitaminised Water is a refreshing drink with a light fruity peach flavour infused with vitamins C, B6 and B12 to support your body’s immune system. Or go for the Pink Dolphin White Grape Flavour with Amino Acid Drink to keep hydrated while boosting your metabolism.
2. Make the communal food healthy
When you’re trying to stick to your health goals, often it isn’t your individual lunchbox that sends you off the rails, but rather the temptation from your peers to indulge in less-nutritious food.
Instead of having a communal table filled with biscuits, chocolate and lollies, why not suggest replacing the office treats fresh fruit bowls?
Or, if possible, see if you can organise a free nutritious lunch for everybody one day a week. The more people eating healthily together, the better.
3. Space out celebrations
It’s not our fault we weren’t all born on the same day, and it’s certainly not a bad thing that we want to celebrate our colleagues’ special days. But with these festivities often comes sugar-laden desserts and sometimes plenty of alcohol, two things which could be detrimental to achieving your health goals.
Instead, why not organise a single cake each month to celebrate all recent birthdays in one go? This will help you naturally cut down on sugar and calories intake, and will have you looking forward even more to your celebratory day. Better yet, do away with the usual big birthday cake and give each birthday colleague a small cupcake with a candle specially just for them, so no one needs to feel compelled to finish up the leftover cake.
4. Bring food from home
Although you might leave the house with good intentions, often our tiredness or busyness gets the better of us towards the middle of the day. This is the point where we’re more likely to reach for something higher in energy and lower in nutrients.
However, if you’ve got something prepared and ready to reach for as soon as you feel those hunger pangs, you’ll be more likely to eat a nutritious, balanced meal. Go for something easy to prep like a sandwich – it also allows you to pack it with healthier ingredients like greens and avocado spread.
To make it easier for you, just double the quantities of your dinner the night before (salads are one of the easiest and healthiest option) and portion off a few containers for work over the week. This way, you’ll have more time to use your lunch breaks for things like going for walks.
5. Watch the snacks
This is one of the greatest pitfalls of most office workers, bringing out the crunchies and sweets from the drawer when you feel peckish mid-day. The best way to avoid snacking at work is to stop stocking up on snacks at your desk; this way you will not be able to reach for anything even if the desire hits.
But if you really must munch on something, always consider healthier snacks: Instead of candies, go for raisins; choose dark chocolates over milk or white ones; munch on digestive biscuits instead of potato chips; and have a fruit instead of ice-cream.
Text: The Australian Women’s Weekly / Additional Reporting: Sean Tan