9 to 5ers (Office jobs and weight loss)

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  • mjwarbeck
    mjwarbeck Posts: 699 Member
    Went through a similar transition a few months back success has been so so. Some things I have done: take lunches (usually a salad and meat), drink tea after my first coffee, don't snack...I find that snacking is more about being bored...if I am constantly busy, it isn't an issue.

    At home I get up early (for me) and go on the exercise bike for 20-30 minutes before my shower. I found a gym at near work. 3 days a week I go at lunch. 1 hour total time for travel and doing a 5x5 program.
  • AndiJH
    AndiJH Posts: 84 Member
    littlechiaseed wrote: »
    I always hear that expression 9-5 but how come I and everyone I know works 8-5? I wish I was 9-5. I take snacks to work like hummus and carrots, seaweed snacks, bananas. I either pack my lunch or come home. I don't make heavy dinners because I'm too tired.

    Because now they are required by law to give you a 30-60minute break for lunch for every 6 hours worked.

    OP - I find the key to staying healthy at the office is to pre-plan your meals and bring your food. It's too easy to splurge on salty/sugary snacks when you're stressed and hungry. I bring fruit, vegan protein bars, preservative-free salmon jerky, and try to pack my lunches. I often make smoothies for breakfast, eggs, or oatmeal. I also constantly remind myself of my goals when I think about reaching for the candy bowl or the leftover donuts, and ask myself "is it really worth it?" - usually the answer is no.
  • SueInAz
    SueInAz Posts: 6,592 Member
    arditarose wrote: »
    littlechiaseed wrote: »
    I always hear that expression 9-5 but how come I and everyone I know works 8-5? I wish I was 9-5. I take snacks to work like hummus and carrots, seaweed snacks, bananas. I either pack my lunch or come home. I don't make heavy dinners because I'm too tired.

    I wish I was 8-5. 6:30 to 5:00 here :( Technically 7:20-4:30 but that doesn't happen ever.

    Ouch! I'm usually here 6:30 - 4:00 and I work through my lunches. We work 9 hour days in exchange for every other Friday off.
  • NCchar130
    NCchar130 Posts: 955 Member
    If stairs are an option, take the stairs. Avoid the vending machines. Bring your own food and snacks and stick to that (this can be tough; my office has nearly constant parties and breakfasts and lunches and treats and people get really resentful when that one person doesn't attend, but oh well!). Bring walking shoes if walking on breaks would be an option at your office. I have also recently discovered working out before work is the best option for me. My gym is 24-hr and I get a really nice mental boost from working out before than leaving it for end of day.
  • WinoGelato
    WinoGelato Posts: 13,454 Member
    I concur with the advice above to make sure to keep moving during the day. I have an office job and also work from about 8:30-5:30, including the commute time and kid drop off/pick up I'm gone from the house about 10+ hours each day. I still average 15K steps/day and a good portion of those come from parking in the back part of the parking lot at my office, getting up often to walk to the bathroom, walking to see coworkers rather than emailing/calling, and then taking a short walk in the morning or afternoon and a longer one at lunch time.

    Foodwise - I was never big on office potlucks but we don't do them often anymore. There are occasionally treats in the breakroom but unless I know who made them, I generally don't eat them. I bring my lunch most days (leftover from the previous night's dinner or a frozen meal supplemented with extra protein or frozen vegetables). On rare days when I forget or don't have anything to bring from home I go to the cafeteria and either get a salad or have them make me a turkey sandwich and I get a bowl of soup or bag of pretzels. I also keep an emergency can of soup and a jar of peanut butter in my desk drawer along with a few Kind bars. I bring a Chobani Flip for my afternoon snack, and about once a week I go out with a friend to a fast casual place like Qdoba or Panera.
  • Carlos_421
    Carlos_421 Posts: 5,132 Member
    littlechiaseed wrote: »
    I always hear that expression 9-5 but how come I and everyone I know works 8-5? I wish I was 9-5. I take snacks to work like hummus and carrots, seaweed snacks, bananas. I either pack my lunch or come home. I don't make heavy dinners because I'm too tired.

    Because you don't get paid for your lunch break (neither do I).
  • mgookin
    mgookin Posts: 92 Member
    I prelog and take lunches to work, including all my snacks. I sometimes will put 1 or 2 extra snacks incase it's just one of those days where I need it. I remove them from my log if I don't eat them. I try to make breakfast/lunch my heavier meals because by time I come home I just want something light. Some days I will even leave my bank card at home just to ensure I won't pick up anything extra.
  • BigBadVanna
    BigBadVanna Posts: 65 Member
    My biggest challenge is fighting the urge to snack when I'm concentrating. I'm fine when I'm moving, but as soon as I sit down to write a report, I'm reaching for anything to nibble on. I'm with @arditarose that diet sodas are a lifesaver. Cue the Diet Dr. Pepper, baby.
  • arditarose
    arditarose Posts: 15,573 Member
    SueInAz wrote: »
    arditarose wrote: »
    littlechiaseed wrote: »
    I always hear that expression 9-5 but how come I and everyone I know works 8-5? I wish I was 9-5. I take snacks to work like hummus and carrots, seaweed snacks, bananas. I either pack my lunch or come home. I don't make heavy dinners because I'm too tired.

    I wish I was 8-5. 6:30 to 5:00 here :( Technically 7:20-4:30 but that doesn't happen ever.

    Ouch! I'm usually here 6:30 - 4:00 and I work through my lunches. We work 9 hour days in exchange for every other Friday off.

    I can choose whether or not to work through my lunch. Sometimes I sit and stare at the wall, sometimes I go observe other teachers, sometimes it's my prep.
  • Cahgetsfit
    Cahgetsfit Posts: 1,912 Member
    hm. I have a good breakfast at home and take 2 lunches to work. No snacks. two meals in tupperware. And I eat them at my desk so that I can take my lunch hour off.

    I am lucky enough to have a gym where I work so I do my workout at lunchtime, but when I don't go to the gym I walk at lunch.

    If I am starving I'll eat a snack like fruit or whatever but generally don't starve due to the two lunches!
  • allyssabebe
    allyssabebe Posts: 22 Member
    I feel you! I focus on eating at specific times so my body knows not to snack. I also try to drink a ton of liquids, everything from water to tea to sparkling water, low caffeine but still good! And I've heard you hold hot drinks longer then room temp/cold so it'll keep you full longer. I've also found that kombucha teas keep me full randomly.

    I do snack on occasion but I try to make it a healthy one. I work at a company with an in house kitchen so I'll make an avocado toast, have an apple or carrots and hummus. All snacks you can easily pack! I also try to distract myself when I am feeling a bit hungry just to tide over until lunch/time to leave.

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