You don’t need us to tell you that those free office pastries and weekly birthday celebrations are bad news for your diet (seriously, how can there be so many birthdays?!). But those aren’t the only work hazards stalling your weight loss progress: There’s no shortage of seemingly innocent on-the-job habits that can make you take in more calories than you need. We meet personal training and group training clients every day who struggle with these on-the-job habits which are combating all the good work they put in with us at our gym in Churchtown. Our Personal Trainers give you the low down on the 5 Weight Loss Mistakes You Are Making At Work Every Day. And we’re betting at least a few of these sound uncomfortably familiar.

You Skip Breakfast to Get to the Office Early?

Sure, being the first one at your desk might give you a jump start on tasks for the day (and a smug feeling as you watch late coworkers scamper in). But starting the day without any fuel sets you up for a mid-morning energy crash. This means you’ll end up scrounging for calories wherever you can find them—like those office kitchen biscuits that always seem to appear on your weaker willpower days.

We promise you – it is definitely worth waking up a few minutes earlier to give yourself enough time to eat a healthy breakfast at home. Any combination of protein, complex carbs, and healthy fats is a good call. Think scrambled eggs with veggies or smoked salmon with whole grain toast, or oatmeal with low fat milk, a tablespoon of nuts, and some fruit. No time to sit at home and munch? Pack a portable option, such as a low-sugar home made granola bar (like these ones), paired with two hard-boiled eggs and a ¾ cup of berries. Alternative grab a quick protein shake with berries and banana.




You Always Eat Lunch At Your Desk?

It’s no secret that greasy cantine food is’nt the healthiest lunch choice. However even if you’re eating a clean lunch like a salad with grilled chicken, digging in “al desko” can set you up for trouble. Staring at your computer screen while you eat means you won’t be paying attention to how much food you’re actually munching on.

Hard as it may sound, do your best to step away from your desk. Head outside if it’s nice, or grab a colleague and eat together. And for those times when you really, truly can’t get away, we suggest you try the half-now, half-later strategy. Halve your lunch to keep the portion in check, and then save the rest for a mid-afternoon snack when you have time for a screen-free break.



You Let Stress Get The Best of You

You wouldn’t be human if a last-minute project doesn’t occasionally send you straight to the office biscuit jar. This happens because stress causes the body to release the hormone cortisol. In turn, blood sugar levels spike and then come crashing down, triggering cravings for sugar and high-carb foods.  But stressful situations are unavoidable at work, and eating to tame the tension is a recipe for weight-gain. Not to mention, it rarely works.

So what’s the stressed-out worker to do? Remember that stress-related cravings are emotional—not a sign that you’re actually hungry. Instead of a chocolate, what you really need is a tool to help yourself calm down. Pause to take a stretch break or a few deep breaths, watch a funny video on your phone, or send a quick text to a friend. If you work from home? Taking the dog out for a 1o minute run around or watering your plants will do the trick too.



You Don’t Bring Snacks With You From Home.

Lunch packed? Check! Change of Clothes for the gym session after work packed? Check! Something to snack on while at your desk packed? Eh….No!

You might not think that you’ll need a midday nibble—or think you’ll save on calories by cutting out that afternoon snack. But when your stomach starts rumbling and you don’t have a healthy snack handy, you know you’re heading straight for vending machine. Or worse, to the coffee shop around the corner for that double-fudge brownie.

Do yourself a favor and stock your desk with clean snacks that will stay fresh for days or weeks. Whole grain crackers, individual nut butter packets, homemade trail mix, or fruit like apples or oranges are all smart options.



You Regularly Burn The Midnight Oil

This might impress your boss or help you with your work load, but it certainly ups the chances that your tired self will scarf down the first junky thing you see when you finally make it home. We have all been there! People are more likely to make poor food choices when they are tired and hungry. How do you combat your tired self? We suggest stashing a healthy snack in your purse for the commute home, or prepping your dinners at the beginning of the week. Both of these options will help you counter that I’m-home-late-and-starving-must-eat-NOW binge.



30-Day Kick Start Programmes

If you feel have a goal in mind and feel that you could use a the guidance or support of some of the best Personal Trainers in the country, we offer a 30 Day Kick Start programme in our Churchtown based gym. We offer both Personal Training and Group Training programmes. During the 30 days, you’ll learn what you need to know to continue on your own path following the 30 days, or you can always sign up for 1-on-1 Training or Semi Private Training or even Group Training at SMART Training to continue working with a personal trainer.