Carol Walsh | Posted: Friday, January 25, 2008 10:00 pm
Work can be a dangerous place when it comes to weight gain. Some say their jobs contribute to stress-induced eating either at the workplace or later at home when they have a chance to relax. Others fall prey to the seemingly endless "treats" brought in by co-workers, suppliers or clients. Daily trips to the ever-present candy dish on a desk for "just a few kisses" can amount to an extra five pounds a year. The corporate "rewards" of cake and punch or weekly donuts seem innocent enough, but when employees accept their well-
deserved kudos, it can easily turn into more of a calorie load than expected.
The link between weight gain and work has been noted by many. It has been chalked up to energy-
sapping hours in front of a computer or on the road; stress-related junk food rewards, energy-seeking or camaraderie-building eating; high-calorie lunch breaks and evening shift work. Even people who take up working from home find that unintended weight gain can happen as a result of easy access to food.
No matter the cause, there are ways workers can put a stop to the work-
related weight gain trend. It is even possible for employers and employees to join forces and fashion a workplace in which those who are motivated can lose and maintain healthy weights. This is good for business when it reduces health care costs, increases productivity and improves morale.
Below you will find some tips for making weight-wise choices at work. Consider taking this list with you to your workplace. Sit down with fellow employees and come up with a list that best fits your situation and work environment. Ask to have the list posted on a message board or even printed in a workplace newsletter.
• Bring healthy snacks from home. You will be less likely to make trips to the local candy dish/drawer or succumb to break room "treats" and typical vending machine fare if you have your own snacks. Better yet, consider a workplace discussion to minimize the challenges that food gifts, offerings, rewards, etc., contribute to worksite weight gain. Your HR director or safety team leader would be a good place to start.
• Plan ahead and pack your lunch. Thinking ahead and taking a healthy salad, sandwich or Thermos of soup to work can fill you up without filling you out. While planning ahead takes some time, it costs a lot less than going out or ordering in, and can save you more calories than you realized. Plus, once you get into a habit, the effort seems small and well worth it.
• Make time for regular meals. If you skip breakfast or try to squeeze out another hour (or more) of work and end up famished, you are more likely to overeat, especially if the work was stressful. The human body works best when refueled regularly, so just do it without overdoing it. If employer expectations contribute to missed meals, bring that up in conversation. Missed meals in the name of productivity or client service usually backfire as poor health and resentment, aka work stress.
• Find time for a walk. Make it a habit to get out of your chair and get some steps in every day. Look for, rather than grumbling about, a more distant parking space so that you start and end each day with a stroll. Walk around your building or grounds at lunch time or take a walking meeting with co-workers.
• Avoid stress snacking. Some stress at work is likely unavoidable. Even boredom can be stressful. That being said, you can control how you respond to stress. Instead of searching for food or beverages to pick you up or calm you down, try something different. Go for a walk, take some deep breaths, tackle a different problem or find that co-worker who always knows how to make you smile.
• Contribute healthy foods to the office potluck. Fruit and vegetable platters or whole grain breads and crackers are tasty alternatives to the usual fare. For healthy lunch club ideas, check out www.cookinglight.com/cooking/mp/entertaining/package/0,14343,1170748,00.html
• Be a mindful eater. Knowing about how much energy your body needs to maintain itself on a daily basis and then sticking to that much food and drink calories puts you in charge of your weight. Make an appointment with a registered dietitian for tips on calorie counting and meal planning. For do-it-yourselfers, check out web resources at www.mypyramid.gov.
• Track your habits. Keeping a food diary is a great way to see what, when and why you eat. It can help you figure out your strengths and weaknesses and help you create a plan to improve your eating and activity patterns.
• Ask for help. As mentioned previously, get together with co-workers and management to discuss reasonable ways to establish a healthy work environment. Suggest creative and cost-effective ideas to reward good work and celebrate milestones that are both healthy and meaningful.
• Don't try to convert everyone. Establishing a healthy work environment doesn't guarantee that everyone you work with will suddenly become fit. It will, however, provide an opportunity for more people to benefit and lead by example.
• Stay inspired. What will it take to keep your goals in mind when the next stressful event happens? It could be a photo screen saver, a bulletin board reminder or a daily meditation.
• Acknowledge your success. Making even the smallest change deserves a mental pat on the back. Build up, rather than downplay, those things you do that take a conscious effort.
Carol Walsh is a registered dietitian and certified diabetes educator who provides medical nutrition therapy services at The Corvallis Clinic and Albany Family and Specialty Medicine. Please send your worksite wellness tips to her at carol.walsh@corvallisclinic.com.