Weekly Wellness: Avoid weight gain at work

1 year 2 months 2 weeks ago Monday, September 26 2016 Sep 26, 2016 Monday, September 26, 2016 1:57:54 PM UTC September 26, 2016 in News
By: Amanda Barnes, KOMU 8 Wellness Coach
loading

COLUMBIA — In my job, I get the opportunity to visit different companies to provide health and wellness programming for employees. And one thing I hear all the time is “I started gaining weight when I started working here!” Especially if the company is one that takes care of their employees, because this generally means providing meals and snacks. And don’t forget about birthday treats on birthdays!

Here are some tips to try to avoid that dreaded weight gain at work (while still enjoying your work place):

  1. Bring Your Lunch

If you can skip the restaurants and bring your own lunch to work (especially if you can make that lunch a salad), you’ll save on your calorie-count. Salads tend to be lower in calories and full of fiber so you can eat an enormous bowl of veggies without doing much damage. Include a variety of greens and fresh veggies in your salad along with a low-fat protein source like chickpeas, cottage cheese, baked tofu or tempeh, or grilled chicken. (Don't forget a low-cal dressing.) Be sure to vary the veggies and protein source each day to prevent boredom.

  1. Sweat at Noon

Take a jog, go for a walk, hop on your bike, or hit a noontime yoga class at your gym. Scheduling time each day to exercise prevents skipped workouts, and it also gives your mind a mental break, alleviating stress that can cause you to reach for high-calorie treats.

  1. Brush Your Teeth

After finishing each meal, snack, or cup of coffee, brush your teeth. Seems simple enough, but research shows that your minty mouth will remind you that you already ate and aren't really hungry.

  1. Keep a Stash of Healthy Snacks

Break rooms tend to be the land of bad choices. Co-workers put doughnuts, brownies, birthday cakes, cookies, etc. out for everyone to share. Which is really sweet (in the bad way, not the good way). Avoid temptation by keeping a stash of healthy snacks in the office fridge or in your desk drawer. Yogurt, cheese sticks, fruit, cut-up veggies, crackers, and even chocolate-covered peanuts offer more nutrition than a cupcake.

  1. Sip on Water All Day

Did you know that a 12-ounce Coke is 143 calories? Downing a can of soda each day adds 715 calories to your workweek. Stay hydrated and energized with nature's beverage instead. Keep a reusable water bottle on your desk, and take sips throughout the day. Water is not only free of calories, but it also gives your belly the sensation that it's full, which cuts down on mindless snacking.

 

More News

Grid
List
JEFFERSON CITY (AP) — Missouri's attorney general is weighing whether to appoint a special investigator to check into use of... More >>
6 hours ago Monday, December 11 2017 Dec 11, 2017 Monday, December 11, 2017 2:45:00 PM UTC December 11, 2017 in News
COLUMBIA- The Missouri Attorney General's office is forming an advisory board to develop the first statewide program in Missouri that... More >>
8 hours ago Monday, December 11 2017 Dec 11, 2017 Monday, December 11, 2017 12:22:00 PM UTC December 11, 2017 in News
COLUMBIA - The city plans to begin repairing base failures in the Thornbrook Subdivision beginning Dec. 11 at 8 a.m.... More >>
9 hours ago Monday, December 11 2017 Dec 11, 2017 Monday, December 11, 2017 11:34:00 AM UTC December 11, 2017 in News
COLUMBIA – Monday is the final day to donate to Columbia Parks and Recreation’s Almeta Crayton Memorial Toy Drive. ... More >>
10 hours ago Monday, December 11 2017 Dec 11, 2017 Monday, December 11, 2017 10:58:00 AM UTC December 11, 2017 in News
JEFFERSON CITY (AP) — Missouri Gov. Eric Greitens says he wants his five new appointees to the state veterans... More >>
10 hours ago Monday, December 11 2017 Dec 11, 2017 Monday, December 11, 2017 10:50:00 AM UTC December 11, 2017 in News
COLUMBIA - UPDATE: 1:44 P.M. A police officer confirmed white paint footprints are related to Monday's investigation. The police officer... More >>
13 hours ago Monday, December 11 2017 Dec 11, 2017 Monday, December 11, 2017 7:34:00 AM UTC December 11, 2017 in Top Stories
COLUMBIA - Nearly four years ago to the day, local business owner Linda Bonebrake was diagnosed with severe sepsis at... More >>
1 day ago Sunday, December 10 2017 Dec 10, 2017 Sunday, December 10, 2017 6:47:00 PM UTC December 10, 2017 in Continuous News
JEFFERSON CITY - Bird lovers got an up close look at birds typically seen in their backyards Sunday. It... More >>
1 day ago Sunday, December 10 2017 Dec 10, 2017 Sunday, December 10, 2017 5:36:00 PM UTC December 10, 2017 in News
COLUMBIA - Museums around Columbia hosted docent led tours Sunday, spreading awareness about their exhibits and art collections. Docents are... More >>
1 day ago Sunday, December 10 2017 Dec 10, 2017 Sunday, December 10, 2017 3:59:00 PM UTC December 10, 2017 in Continuous News
COLUMBIA - 2017 will mark the 140th Christmas the historic Maplewood House has seen from its home in south Columbia.... More >>
1 day ago Sunday, December 10 2017 Dec 10, 2017 Sunday, December 10, 2017 3:54:00 PM UTC December 10, 2017 in News
COLUMBIA - MU Police Department, MU Greek Life, local businesses and residents made Operation Steal Back Christmas a huge success.... More >>
1 day ago Sunday, December 10 2017 Dec 10, 2017 Sunday, December 10, 2017 3:31:00 PM UTC December 10, 2017 in News
SPRINGFIELD, Mo. (AP) — After more than 20 years of providing resources and activities for home schooling, a southwest Missouri... More >>
1 day ago Sunday, December 10 2017 Dec 10, 2017 Sunday, December 10, 2017 11:38:00 AM UTC December 10, 2017 in News
COLUMBIA, Mo. (AP) — Jordan Geist, a role player known most for his scrappy style, scored 28 points Saturday night... More >>
1 day ago Sunday, December 10 2017 Dec 10, 2017 Sunday, December 10, 2017 9:39:00 AM UTC December 10, 2017 in News
COLUMBIA- Alyssa Schell joined the University of Missouri Police Department as a dispatcher in February, excited to be living out... More >>
1 day ago Sunday, December 10 2017 Dec 10, 2017 Sunday, December 10, 2017 9:28:00 AM UTC December 10, 2017 in News
CENTRALIA - A husband, wife and visiting grandchildren escaped a Saturday night house fire in Centralia, fire officials said. ... More >>
1 day ago Sunday, December 10 2017 Dec 10, 2017 Sunday, December 10, 2017 1:36:00 AM UTC December 10, 2017 in News
KANSAS CITY (AP) — Police in Kansas City, Missouri, say an 8-year-old boy has died after being hit by a... More >>
1 day ago Saturday, December 09 2017 Dec 9, 2017 Saturday, December 09, 2017 11:35:21 PM UTC December 09, 2017 in News
COLUMBIA - Students, staff and community members volunteered at University Village this morning to create a community garden, with the... More >>
1 day ago Saturday, December 09 2017 Dec 9, 2017 Saturday, December 09, 2017 9:41:00 PM UTC December 09, 2017 in News
COLUMBIA - Columbia provides plenty of Christmas experiences for families to enjoy, but Columbia Access Television (CAT) offered a unique... More >>
2 days ago Saturday, December 09 2017 Dec 9, 2017 Saturday, December 09, 2017 3:38:00 PM UTC December 09, 2017 in News
Columbia, MO
Broken Clouds 54°
3pm 54°
4pm 52°
5pm 49°
6pm 46°

Select a station to view its upcoming schedule:

Coming Up Next

3:00p
Dr. Phil
4:00p
Jeopardy!
4:30p
Jeopardy!
3:00p
The Robert Irvine Show
4:00p
The Goldbergs
4:30p
The Goldbergs

Tonight's Schedule

7:00p
The Voice
9:01p
Better Late Than Never
7:00p
Penn & Teller: Fool Us
8:00p
Valor
9:00p
KOMU 8 News @ Nine on The CW
9:30p
Seinfeld