Working 9 to Fat

15 easy ways to stay trim all workday long, no matter what your routine.   

While trying to meet the hectic demands of work, do you catch yourself reaching for that stash of sweet treats tucked away in your desk drawer? You're not alone. When your stress levels are on the rise, food can have a temporarily calming effect. "We are wired to be responsive to calorie-dense foods," says Joseph Frascella, PhD, director of the division of clinical neuroscience at the National Institute on Drug Abuse (NIDA). Back when humans became stressed while fleeing from a saber-toothed tiger, high-calorie foods gave them the energy to run for their lives. Now that we get stressed over tight deadlines, working the night shift or paying bills — and are using food for comfort or convenience rather than to fuel an escape from a man-eating cat — these stress snacks lead to a bulging belly. In fact, a recent study of thousands of employees published in the International Journal of Obesity found that a fourth of women and nearly a fifth of men had gained weight during the previous year. The main culprit? Fatigue from being overstressed and overworked on the job.
Certain work scenarios are a breeding ground for stress and overeating — like those days when you hardly have time for a bathroom break, or when you're stuck in the car, traveling for business. We've got tips to combat stress-induced eating no matter what your work scenario, so you can get your job done without packing on pounds.

When you're: chained to your desk
Losing steam at work again? We all need a little energy boost on afternoons when we're tied to our chairs, but downing a bag of M&Ms will only perk you up for a few minutes. Then you'll become more tired than you were before, and your pants may feel a bit tighter too. High-calorie snacks combined with long periods of inactivity is not exactly the ideal formula for weight loss.

Do this:
Embrace casual Friday:
Take the long way back from the restroom. "Use small opportunities to move, take the stairs rather than elevator and walk to a colleague's office rather then shooting them an e-mail," says Christine Hunter, PhD, director of behavioral research at the National Institute of Health. When you can, wear jeans to work — a University of Wisconsin study shows that people take 491 more steps and burn 25 more calories on days when they don't dress up, because they're more comfortable.

Pre-pack your snacks:
To dodge the chocolate cake in the conference room, bring all the snacks you'll need to ward off hunger throughout the day, packed as individual servings. "If you're desk-bound, keep healthy foods that don't require refrigeration on hand," says Elizabeth Ward, RD, spokesperson for the American Dietetic Association. "Having healthy noshes available decreases temptation." Pack snacks with protein (they'll keep you fuller longer), like a hard-cooked egg and 5 whole grain crackers, a banana or apple spread with 1 tablespoon of peanut or almond butter, or 1 ounce cashews mixed with 1/4 cup dried fruit. Keep them in your desk drawer and when you feel the need to pop in a snack, grab one — guilt free.

Vend off hunger:
If you find yourself feeding the vending machine your hard-earned dollars, select wisely. "Go for foods that will help you feel full longer," says Hunter. "Choose a snack with a mix of protein and carbohydrates, like crackers and peanut butter, or high-fiber popcorn." Avoid high-sugar, high-calorie options, like Twix and Swiss Cake Rolls; these will perk you up for a short time, but a crash will come quick and strong. And remember to weigh your options: Ask yourself which choices are lower in fat or calories. If you can't tell, it's usually best to choose pretzels over chips, because they're lower in fat — and nuts over pretzels, because they'll keep you fuller, longer.

When you: work from home

Having a home office is like dangling any treats you have in your kitchen right in front of your face. "Anybody is likely to be more influenced by craving if they are in closer proximity to the object," Hunter says. If you work from home, you may have to work harder to remove the eating cue from your environment.

Do this:
Conquer cravings:
Delaying a craving may be as easy as heading to the kitchen sink. Turns out that hankering you're having for Ho-Hos may actually be your body telling you it's thirsty. Or bored: "Most people find that cravings disappear in about 30 minutes, if they successfully shift their attention," Hunter says.

Slow down:
On the road, most of us eat too quickly and don't allow our bodies time to register when we are full. Blame it on the fact that many of us don't like to eat while we drive — we tend to eat faster because we feel rushed or distracted. Some tricks to slow down your chow rate include eating inside the food joint when you can, rather than in the terminal chair or driver's seat, and putting your fork (or fries) down between bites. This puts you in control and gives you an opportunity to reevaluate your level of hunger, Hunter says. When ordering room service back at the hotel, don't be afraid to ask for things to be specially prepared — this could mean asking for little to no oil or no salt, or substituting salad or steamed vegetables for the fries or mashed potatoes.

When you're: working odd hours or the night shift
If you're among the 24 million Americans who work from dusk to dawn, you shouldn't underestimate the physical and emotional costs of punching the clock in the dark. Compared with day workers, night workers are five times more likely to get stomach ulcers, twice as likely to smoke cigarettes or use stimulants, and are at greater risk for high blood pressure, heart attack and breast cancer. The reason? Working odd hours throws your internal system off balance, which can also lead — you guessed it — to overeating.

Do this:
Sleep it off:
You're most likely to feel alert and awake during your night shift when you're getting adequate rest and sleep. The National Sleep Foundation suggests that night workers wear wraparound dark glasses on the way home from work to keep morning sunlight from activating the internal "daytime" clock, and to make sure they get at least seven hours of sleep each day.

Buzz off:
Avoid caffeine for at least five hours before bedtime; this includes sugar-filled energy drinks too. When you're working odd hours, we know this can be difficult. Instead, opt for green or white tea if you need an energy boost.

Step up:
Take short breaks during your shift to get in a little exercise — take a walk, jump rope, climb stairs. "Small breaks of five to 15 minutes not only increase the calories you burn, they are also likely to leave you feeling more refreshed than a high-fat or -sugar snack," Hunter says. Take four to six 5-minute breaks throughout the day — you can get in 20 to 30 minutes of exercise, and you're likely to be more productive during the time that you're seated at your desk. When it comes to eating, having a small meal every two to three hours will keep you focused and satisfied. To create your own night-shift meal plan, determine your calorie intake and divvy up how many calories you can allot to each mini-meal, Ward says. Then select foods that are high in fiber and low in calories, like fruit, vegetables, low-fat dairy and whole grains.

Foods That Fight Stress
When anxiety strikes, reach for these stress-fighting snacks.

Pistachios:
A 2007 Penn State study reported that eating pistachios may help you cope with daily stress. These nuts cause the arteries to relax, which means less work for the heart.

Cherries:
Researchers at the University of Michigan reported that eating tart antioxidant-filled cherries promotes lower levels of oxidative stress (destruction caused by free radical molecules), lower cholesterol, lower blood sugar, and increased production of a molecule that helps the body manage fat and sugar.

Spinach:
Foods high in calcium and magnesium, like spinach, can help relax muscle fibers and have a calming effect, according to the Journal of Magnesium Research. Take note from Popeye: Try out fresh dark-green, leafy vegetables.

by Morgan Lord