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Sticking to your diet in the workplace: is it possible?

From the candy bowl on the receptionist's desk all the way to the vending machines in the lunchroom, the workplace is filled with all sorts of dieting pitfalls. Almost everywhere you turn there's a calorie-packed treat beckoning you to eat it. Sticking to your diet while you're at work may seem challenging, but it's not impossible.

The easiest way to stand firm against the temptation to eat those sweet treats is to have an ample supply of healthy snacks at your fingertips when you're over come with the urge to indulge. Dried fruit, walnuts, wheat crackers and low-carb snack bars can be tucked neatly away in your desk draw or locker. Fresh fruit and vegetables can be stored in the company refrigerator.

Another area to look at is the lunch you bring to work. Avoid prepackaged snacks. They're usually calorie-laden and taste about as good as the packaging they come in. A low-calorie single serve frozen entre is a good choice, or a healthy bowl of cereal. Put some cereal in a plastic bowl with a lid, and some low-fat milk in another one. At lunchtime add the milk to the cereal and enjoy.

If the snack machines in the lunch room are too much for you to resist, eat your lunch somewhere else; maybe in the car at your desk or outside at the picnic table. A bit pitfall for me was Friday's when everyone ordered take-out. It was almost a ritual I felt I had to participate in. Here's how I handled it.

If they were ordering grinders from the pizza joint, I ordered a small salad with reduced-fat or fat-free dressing. If it was a trip to the deli I ordered a small portion of something that wasn't swimming in mayonnaise or drenched in some other type of sauce. And, if it was Burger King or one of the other fast-food places, I'd skip it all together; I do have my limits.

Another deterrent that works well is keeping a picture of yourself at a much higher weight in your desk. When you feel like eating something you know you shouldn't, pull it out and take a good hard look at it.

As far as those company luncheons go, filling up before they start is the best way to avoid overeating. Eat some fiber-rich food like those dried fruits, walnuts and low-carb snack bars you've got stashed in your desk draw. Drink a lot of water also. You'll feel much fuller before you hit the buffet and you won't eat as much.

Here are a few other strategies to consider.

Reach for the fruit bowl and bread basket first.

Avoid dishes with heavy sauces.

Skip the punch bowl and drink water.

Eat the fresh-cut veggies but skip the dip.

There's always going to be some sort of calorie-packed food that you'll have to resist. After all, they are wickedly good. But, with a little pre-planning and some self-discipline, your work place doesn't have to be one of them.

Learn more about this author, Cyndi Li.
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