4. Keep an emergency stash. For days when you forget your cooler, or find that your snack didn't quiet the hunger monster after that early-morning Spinning class, it's a good idea to have a drawer in your desk full of non-perishable, healthy snacks. Easy go-to options are protein bars, snack portions of trail mix or nuts, beef jerky, and even instant soup. It's best to pick items that are healthy, but not so tasty that you keep thinking about them all day long. So choose foods you like, but don't consider a treat. Remember, this is about preparation--not feeding your sweet/salty tooth (more on that later!).
5. Practice your most assertive and nicest "No, thank you." Almost everyone can name a food-pusher at work. Whether it's the receptionist who likes to bake or the sales rep that also helps her daugher sell Girl Scout Cookies, unhealthy temptations are a part of the workplace and a part of life. If you've followed tip No. 2, hopefully this will stop some diet saboteurs from pushing food, but be prepared to politely say "No, thanks" when you don't want to eat something. Thank the person and acknowledge the effort, and then move on. For co-workers who are really pushy when it comes to food, follow these tips.
6. Out of sight, out of mind. Research shows that it's much easier to avoid that dreaded workplace candy bowl when you can't actually see it. In a study by Brian Wansink, author of the book Mindless Eating, people were 70 percent more likely to eat from the candy dish at work when it was transparent versus when the jar was opaque. If you have a candy dish on your desk, either put it in a jar that you can't see through, or—better yet--get rid of it all together. Follow this principle with all unhealthy foods at work: Close the lid on that donut box, move the plate of bagels off the conference table and into the break room (where other co-workers will quickly gobble them up), and talk an alternate route so you don't have to walk past the candy dish in reception.
7. Set a calendar reminder for your H2O. A healthy diet isn't just about food. Did you know that even being slightly dehydrated can leave you feeling tired and sluggish? Thirst can also masquerade as hunger, making it harder for you to stick to your healthy-eating plan. To avoid this, set a reminder on your calendar to pop up every 30 minutes. Every time you hear that reminder, have a few big gulps of water so that you're properly hydrated.