Weight Loss At Work: Tips For Staying On Track

By author photo Jenny Craig Team


Sticking to your weight loss program can be difficult, even if you’re preparing every single meal at home. But what happens when you’re trying to stay on track at the office? There’s a whole new set of challenges to deal with, from client lunches and birthday cakes to those tempting “meeting munchies”. Jenny Craig’s meals, snacks and ‘free foods’ get rid of most of the guesswork by giving you perfectly portioned individual meals you can take and serve almost anywhere. Here are a few tips to help you cope with the rest.

Tips for staying on track:

Sign ‘em up!
Sure, it would be ultra-easy to stay motivated if your entire company joined Jenny Craig. But in the event that a massive group sign-up doesn’t happen, ask your HR department about a company weight loss or wellness competition. You’ll be surprised at how easily a little bit of healthy competition can keep you and your colleagues in line when temptations arise… and you’ll always have a partner or two for your lunchtime walk.

Get moving
Can’t get the whole team on board with a weight loss competition? Then start a bit smaller with a lunchtime or after-work exercise group. You can even try walking meetings for one-on-one conversations. Something as simple as taking a 20-minute walk during your day can not only contribute to your weight loss efforts—it will also help you maintain energy and focus throughout your day. Be creative! If your building has a gym, ask about a group discount… if it doesn’t, start your own “stairwell masters” or bike-to-work program. It may become your favourite part of the day.

Trick temptation
Some offices have snacks on every desk, a giant biscuit tin in the kitchen, and a vending machine in the building! If you work in one of these “treat traps,” make sure you stock up on healthy snacks to bring with you every day, whether it’s a bag of carrot sticks or a piece of fruit. Keep a few non-perishable items, like our Fruit and Nut mix or a Dry Roasted Nuts for those long days when you have to work through dinner and need a Jenny snack to keep you going. If you work with a coffee-loving crew, choose one day a week to join them on their afternoon trip. Just make sure to make smart choices when you reach the counter: small size, skim milk and hold the sugar.

On-track travel
Heading off on a business trip? Now’s the time to call in the experts! Ask your consultant to help you create a special travel menu. Many business hotels have a small microwave in every room, so you may be able to prepare many of your own meals. Not only can you brainstorm about what to bring along, you can plan ahead by finding healthy choices near your hotel… or even on your room service menu!

Confidence at conferences

Ever find it difficult to resist the temptation of the delicious sandwiches, cakes and drinks that often appear during lunch breaks at a conference? Take a step back and avoid getting caught up in the hungry crowd of seagulls! Let them go first and while you’re waiting try to use the STOP technique that we use at Jenny Craig:

  • Stop: I have choices here.
  • Think: What am I going to do?
  • Overview: Do I really want this food? Will I feel ok if I eat it?
  • Pick: Your action. You may choose to eat a small quantity of food and enjoy it!

If you can, try serving your meal up with a colleague who you know has healthy habits and that way you’re not tempted away from the healthier choices. Also remember your healthy plate – fill ½ you plate full of non-starchy vegetables, ¼ with lean meat or meat alternatives and ¼ with grains and enjoy!

Stay positive
For the most part, we’ve found that colleagues are supportive of our clients’ weight loss efforts. But weight loss is an emotional process—so if somebody has a negative reaction to your journey, it’s probably because your commitment is triggering some guilt around his or her eating habits or weight. In these cases, take the high road and spend time with others who are on board with your goals.

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