How to avoid weight gain at work

Perhaps you managed to graduate college without bringing that pesky "Freshman 15" with you, but your weight worries may not be over yet. If you have entered the working world you may think your biggest challenge will be getting accustomed to living in a cubicle. While cubicle-dwelling can be daunting, another risk of full-time desk jobs is lurking-on-the-job weight gain. But the good news is that there are things that both employees and employers can do to help prevent weight gain on the job. This benefits everyone since employees enjoy better health employers can look forward to more productive employees who take less sick days and lower overall health premiums.Here is what you need to know about how to avoid weight gain at work-

• Breakfast really is the most important meal of the day! It is crucial to eat a healthy breakfast. Eating in the a.m. stabilizes your blood sugar (which can head off cravings) and can prevent you from overeating later on. Keep in mind that if your stomach does a flip-flop at the thought of eating first thing in the morning, then take something with you from home, purchase something healthful (like fruit and yogurt) on the way, or stop at your office's cafeteria (if you have one). It is important to try to eat within an hour of getting to work. If all else fails, try having a small mid-morning snack, such as string cheese and a few whole-grain crackers. The key is to not allow your hunger to get out of control. You are less likely to make smart choices at lunch if you are listening to your growling stomach instead of the little voice telling you to eat sensibly. Employers are seeing the importance of their employees having a good breakfast and many on-site cafeterias are offering healthy solutions for those early morning workers.
• Do not get taken over by take-out. You should understand that conceivably you can be approached everyday by someone who utters the words, "We're ordering from _____ (fill in the blank with a deliciously fattening deli or horribly high-cal Italian eatery). Do you want something?" And as you consider what you brown-bagged, you will most definitely be tempted by the convenient offer because, "Oh, my, how wonderful a slice of nice hot, cheesy pizza would be right about now!" It's important to resist not only will getting daily take out catch up with your waistline; it will wallop your wallet, too. Of course, no one can just say no to eating out or take-out all the time. It's just a matter of doing a little homework so you can make the best choices among what is available. Be sure to acquaint yourself with nearby eateries and the healthiest choices at each. This could be as simple as snatching those take-out menus from the break room or obtain your own copies for your desk and highlight the best choices for quick, easy reference. Many employers are even working out deals with nearby restaurants for discounts on healthier food choices.Be sure and check if your employee wellness program offers this kind of service.
• Forget about fringe benefits and go for fridge benefits. You can take advantage of the availability of a communal fridge by stocking diet-friendly staples and not six packs of soda. By stocking snacks such as string cheese, low-fat yogurt, and reduced-fat pudding cups as well as stowing away lunches that need refrigeration such as salads you are well on your way to meeting your weight loss goals. Employers who are working with their employees to meet weight loss goals can be found stocking company fridges with water bottles (there are green options), fruit and other healthy choices as a benefit for their employees.