For some women, a 9-5 desk job can seem like a roadblock to staying in good shape. The truth is, your daily grind and weight loss plan can coexist peacefully if you stay conscious of what you eat at work and plan ahead. Before you conjure up the mental image of celery sticks, carrots, and you dozing off on your desk top, keep reading. The key to staying full and peppy at work while curbing hunger is to eat the right foods at the right times and drink lots of water. Yes, I said lots of water, not lots of coffee!If you are a dedicated caffeine fiend, it won't hurt to have a morning cup of Joe, but all I ask is that you leave the sugar out of the equation.
1. Do not sweeten your morning coffee.
Although caffeine in the morning does not affect your metabolism adversely, a sugar high at this crucial time is energetic suicide for your workday. The reason being that after the initial energy jolt, your metabolism will dip down to a level lower than it was before your coffee. You will crash and you will crave naughty foods. If you leave the sugar out, you will stay ful from breakfast longer. And that brings me to a very important piece of advice:
2. Eat Breakfast!
Eating breakfast everyday can make significant changes in your weight (the good kind). I know it sounds counterintuitive that I am telling you to eat to lose weight, but I swear by it. The key for your first meal is to take in some good carbs - something hearty but not fattening. Oatmeal is a fantastic choice. The oatmeal must not contain any sugar, however. If you want to sweeten things up a bit, you can add some berries. If you are a cereal fanatic, opt for the low sugar or no sugar granola cereals. They are naturally sweetened by the inclusion of raisins. They also keep you full and taste pretty yummy.
Now that you have gotten through your pre-work repertoire, it's time to plan for your workday. Before you head to the office, be prepared by packing a mid-morning snack, a lunch, and an afternoon snack.
3. Snack!
Contrary to popular belief, it is OK to eat snacks - they are good for your metabolism. Make sure that they are the right snacks, however. The mid-morning snack should stick with the theme of long-lasting fullness and no sugar crash. The ideal snack would be dairy such as cheese or low-sugar/no-sugar fruit yogurt. There is just enough animal fat in these snacks to keep you full until lunch without filling you out.
4. Eat lean meat and veggies at lunch.
My idea of an exciting lunch is a grilled chicken salad with all the (healthy) fix'ns and a new flavorful dressing that I have not tried before. Dress your salad up to make it more exciting. I like to make my own balsamic dressings. It can be fun when you start getting creative with the ingredients, just make sure not to eat any dressing containing mayonnaise. Enjoy your lunch with a refreshing ice cold water or low fat milk. If you are a vegetarian, go for a chili pepper hummus and tomato sandwich with fresh lime juice on wheat bread. The whole grains should keep you feeling full until you...
5. Snack again!
The mid-afternoon snack is essential for preventing the typical afternoon slump. You should eat something small such as an apple with peanut butter (good fats), or a nutrition bar. Stay away from so-called "granola" bars that are actually packed with sugar. Boxed snacks are a tough territory to tread. Make sure you read the labels on snack foods that claim to be healthy. Look for sugar content and saturated fat. You can also feel free to have a green tea with your snack for a little extra energy, but do not sweeten it.
The most important element of your workday consumption should be water. Often times when we are dehydrated, we mistake our body's craving for fluid for hunger. If you feel hungry at odd times throughout the day, try drinking some water before you decide to hit the vending machine. Always remember to keep sugar to a bare minimum and if you stick to the eating schedule, at the end of your day you might feel energetic enough to go for an evening jog.
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