5 Tricks to Stop Yourself Gaining Weight and Over-Eating at Work

Are you sat at a desk for the majority of your day, staring at a screen and surrounded by snacks? You’re not alone. With so many people suffering from weight gain in office based jobs, it has become a real concern of industry health experts and nutritionists who are eager to educate millennials to prevent them from following in this same downward spiral. Do you often find that you eat much less on the weekend than what you do during the day at work? There is a reason for this: you are typically more active and less restricted at the weekend compared to the working week, and as such, you tend to avoid over-eating.

See also: How to be a Happy and Healthy Person

Overeating is a common problem, but one that is easily solved with the right mind set and diet. So without further ado, let’s take a look at how you can stop yourself over-eating at work.

1. Pack Fibre


The first step is to take foods to work with you that are packed with fibre, protein and ‘healthy’ fats. This will ensure that everything you do end up eating at work will be healthy, boost your productivity and keep you fuller for longer. Foods that are packed with fibre, protein and healthy fats are also a great way to release energy slowly. Complex carbs are essential, so go for things like whole wheat pasta dishes for lunch and snack on blackberries and pears which are high in fibre.

2. Chew, chew, chew

eat a big sandwich

Aim to chew each mouthful between 30-40 times so that the food is completely digestible. The more you chew your food, the more attention you pay to the eating process and thus the quicker you will feel full.

3. Eat every 4 hours

look at clock

As the Japanese say “eat until you are 80% full”, and how true this is! You should eat every 4 hours, and eat smaller, more manageable portions so that you do not over-feed yourself. Eating every 4 hours is important as you can effectively speed up your metabolism by doing so, but this also means that you need to eat smaller meals or ‘snacks’, and never eat until you are 100% full.

4. Drink water in excess

water with ice

Ok, don’t drink in excess, but drink a hell of a lot! You need water to help you to digest your food, speed up your metabolism and also prevent unnecessary hunger pains. Oftentimes, you will believe you are hungry when in reality all you need is a glass of water due to dehydration.

5. Eat slowly and avoid the computer screen

lunch at work
Huffington Post

You need to eat at a slow pace so that your body has time to understand that you are full and satisfied with the portion of food you have given yourself. You also need to avoid eating your meal at your desk while working or reading articles online as this is a slippery slope into eating more than you need to.

The more you focus on the meal at hand and prepare smaller sized portions with healthy, fibre packed foods, the easier it will become to stop over-eating.

What are your tips to avoid over-eating in the workplace? If you have any tips or tricks, please do share them in the comments section below!