Sugar cravings in the office are an occupational hazard. It always seems to be somebody’s birthday, complete with a massive chocolate cake. There’s usually a big tub of sweets near the kettle, or a plate of freshly baked biscuits drawing you in. An endless cycle of sugary holidays, such as Christmas, Easter and Valentine’s day, means that the temptation is always there. As well as curtailing your weight loss plans, sugary snacks can also cause slumps in your energy levels, affecting your mood and productivity. If you have a 9-5 job where you spend most of your time sitting at your desk, it is very important to be mindful of what you are eating.
With so many treats around, how do you resist? Here are some useful tips to help keep your sugar addiction at bay.
1. Drink Water
Most of us don’t drink as much water as we should. Dehydration can exacerbate sugar cravings, making us feel as though we are hungry, when in fact we are just thirsty. When we are hard at work in the office, it is easy to become distracted and forget to stay hydrated. Try setting up a regular alert on your phone or smartwatch to remind you to keep taking sips of water.
2. Reach For Healthy Snacks
To stave off sugar cravings, it is important to fuel your body with plenty of satisfying and nutritious foods. There are plenty of healthy snack options that can keep you focused and energised throughout the day, you just need to plan these out carefully. Choose snacks that are convenient and portable, so that you can transport them to work and enjoy them at your desk. Some options to consider include fruit and cheese, nuts and seeds, protein bites, a granola bar or a tasty and filling smoothie.
3. Eat More Protein
Make sure that your diet contains plenty of protein, as this will help to fill you up and reduce your sugar cravings. A protein-rich lunch containing eggs or lean meat will help to keep your energy levels high throughout the afternoon and stop you from reaching for the biscuit tin.
4. Do Not Eat While Sitting At Your Computer
It is so tempting to reach for your lunch or snack bag while working through your emails. But eating while your focus is on your computer is a recipe for disaster. When we are distracted and not paying attention to what we are eating, we tend to overeat. By being mindful of every mouthful of food your take, you will help to cut down on unnecessary snacking. Try and take a break away from your desk when eating your lunch and snacks.
5. Break Any Bad Habits
Over time we all develop habits, some healthy and some unhealthy. Have you gotten into the habit of having a biscuit with your cup of tea, or treating yourself to a slice of office cake after lunch? If so, these habits can be broken with a bit of persistence and replaced with a healthier habit, such as reaching for a piece of fruit or having a handful of nuts to accompany your cup of tea.
6. Avoid Hunger
If you are desperately trying to shift a few pounds before summer, you may think cutting down on the amount that you eat for lunch is a good plan. It is not! Hunger just makes sugar cravings worse. The best approach would be to fill up on nutritious and wholesome food and keep some Tupperware containers full of healthy snacks in your desk drawers. When your office mates reach for their unhealthy treats, you will have your healthy alternatives to hand. Don’t let tight deadlines or endless meetings be an excuse for skipping meals either, plan out your day carefully, so that you have time for a proper lunch.
7. Try And Avoid Stress
With so much going on in our lives, certain periods of stress are inevitable. However, the release of stress hormones in our body can leave us craving those high sugar snacks and even storing excess weight around our tummies. Try and limit stress through careful planning and organisation. Exercise and meditation are great ways to relax and unwind, taking your mind of your cravings and keeping your mind and body fit and healthy.
8. Get Plenty Of Rest
Lack of sleep can cause your body to release higher levels of the hunger-stimulating hormone, ghrelin. This makes you crave high-calorie, carb-heavy and sugary foods. A good nights sleep helps to stabilise your hormone levels and control your cravings. We should all be aiming for around 8 hours of sleep a night, but many of us fail to achieve this.
Enjoy Your Healthy Choices
A healthy lifestyle is all about moderation and making suitable dietary choices. Just because you are avoiding the sugar-laden treats, does not mean that you need to avoid the office celebrations! If your colleagues are gathering for a slice of birthday cake, take your herbal tea and granola bar along and enjoy the festivities while feeling pleased with yourself that you are taking good care of your body!
