4 Ways to make healthy choices at work!

by Linda DeGroot
by Linda DeGroot

Co-Founder at 30/10 Weight Loss for Life

Most Americans spend an average of 40-47 hours each week working (Gallup). Whether you’re working at home or in the office, it’s important to develop healthy habits for the place where you spend the majority of your time each day. Keep reading below for tips from 30/10 on ways that you can incorporate some healthy habits into your workday!

Get moving! 

Get up from your desk and walk whenever you can! Need a bathroom break? Take a longer route to the bathroom. Park in the spot that’s furthest from the door to get some extra steps in! Dress comfortably in shoes you can walk/stand in and clothes that you can easily move around in. Start a walking club or walking meetings with your colleagues and set up times for a 15 min walk before or after work with friends, or even on your lunch break! Aiming to get 10,000 steps a day can help keep you mobile and counteract the negative health effects of sitting for multiple hours at a time. Plus, you’ll reap some great health benefits from moving! Walking 10,000 steps a day (~4miles) can help reduce your risk for heart disease, diabetes, and helps with weight management (Mayo clinic). 

Bring healthy snacks to work and keep them in your drawer 

Do you get tempted by the donuts or candy that always seem to be in the office? Bring healthy snacks, like homemade veggie chips or a protein shake, with you to work and keep them at your desk. Protein bars are an easy snack to store in your drawer for those times you get hungry and need a quick, healthy option! This way, whenever someone brings in a less-than-healthy option, you have an alternative you can snack on that won’t disrupt your progress! You can also eat your snack beforehand to fill yourself up and that way you’ll be less tempted to eat the treat and minimize your risk of overeating! 

Reduce your level of stress

Stress plays an impactful role in our daily habits. From food choices, our quality of sleep, and our mood, high levels of stress can negatively affect all aspects of our life. Work can add to our stress at times, which is almost unavoidable. But what can you do to minimize how you react to stressful situations? 

Take a breath

Take 5 big deep breaths. This will help calm you and reduce your body’s biological reaction to stress.

Do something for yourself

Do something healthy for you that will make you feel good; exercise, cook a healthy meal, call a friend. These are healthier ways to deal with stress compared to stress-eating.

Carve out time for yourself

Sometimes it can be difficult to set aside time after a stressful day just for you but it is necessary! Prioritizing yourself and reducing your stress will help make you more productive and ready to tackle the rest of the work week! Take time for yourself to relax; find a new hobby, get a massage, read a book, whatever you need to chill out! 

At the end of the day

Listen to a 30/10 audio inspiration on the weight loss app, included automatically in your program! These 20-minute long tapes are designed to relax you while inviting you to self-reflect on habits that might no longer serve you. Topics ranging from stress management to cravings, and exercise motivation are on the app to help you through any tempting situation!

Finding positive ways to cope with stress can help you make healthier food choices, help you fall asleep faster and stay asleep, and can improve your mood!

Practice Eating Mindfully

We live in a multi-tasking world where getting things done with a “two birds,one stone” mindset is the norm. However, it can be detrimental to our health to multitask while we eat. Working through your lunch break can cause you to lose touch with your body’s vital eating cues.

Normally, our body would notify us when we have eaten enough calories and will cue our stomach to send a signal to our brain to tell us we’re full. When we distract ourselves during a meal by emailing, reading a report, etc. our mind is focused on the task at hand and can cause us to miss our body’s signals that we’ve had enough. This can lead to overeating and consuming an excessive amount of calories that we don’t need! Differentiate your lunch/break time from your work time so you can focus on enjoying your meal when it’s time to eat, and can focus on your work when it’s time to work! 

30/10 Weight Loss for Life is a comprehensive weight loss program that can help you achieve your goals and weight loss success! Get started with 30/10 Weight Loss for Life by visiting any 30/10 location or call us at (855)-937-3010!




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