by Kristeen Mandak

Created on: October 08, 2008   Last Updated: October 14, 2008

Surprisingly, one of the main culprits that contribute to the failure of a diet plan is where you spend a big chunk of your day: at work! Between the donuts available for breakfast, the vending machines, and co-workers wanting to go out to eat for lunch, those eight hours can virtually destroy your diet plans. However, there is hope amidst the junk food and peer pressure to eat unhealthy. The keys to come home feeling healthy and energetic from work are simple; you need to learn to plan your meals and snacks, as well as have some willpower.

First, make sure you eat breakfast each morning. It is easier to grab a donut or high-calorie muffin at work instead; but not only do we know such foods aren't healthy, but they won't keep you full and satisfied either. Instead, have a breakfast with a mix of carbohydrates, protein, and fiber to keep you energized and away from the donut box in the break-room. If you are on the run, a great breakfast to make up quickly and to eat on the go is an English muffin with an egg and low-fat cheese.

Okay, so you survived the breakfast temptations at the office. At 10:00, you start to feel a little hungry, and the candy bars at the vending machine seem to be calling your name. Now, the worst thing you can do is to deprive of yourself of a snack, just because you are afraid of the calories. If you do so, you will end up over-eating at lunch. So what to do? This is where planning and preparation come into play. Make sure you bring a few snacks with you so that you can satisfy your hunger without succumbing to the evil vending machine. An apple with peanut butter or some mixed nuts offer the right amount of fats and fiber to hold you through lunch. Or you can even keep some granola bars in your desk to have on hand.

At lunch time, many of your co-workers like to venture off to a fast-food joint, or a generally unhealthy sit-down restaurant. It's okay to join in once in a while; just make smart choices. Look for anything grilled, like lean chicken, and make sure to load up on veggies. As we know, the best way to stick to a diet is to make a lunch. If you are a social butterfly, it can get lonely eating a packed lunch by yourself. So why not encourage your friends to join you, or even have a potluck? This way you will all save money, and your health.

In the afternoon, you just realized it is a co-worker's birthday, and there is a plethora of junk food available, from cake to soda and chips. You don't want to be an outcast, but you would like to partake in the celebrations. So go ahead! Have a bite of cake, but don't eat the whole slice if you haven't planned it into your diet. Offer to bring a veggie tray with hummus or a fruit plate to the party so there is a healthy option available.

By setting an example, others are sure to follow and help keep you on track. Diets can be even more successful if there is a social take on it. Have your co-workers join you on a mission to get healthy, whether they want to lose weight or not. This way you will encourage each other to keep on going towards your goals.

The workplace doesn't have to be a death sentence for your diet plans. By following these easy steps and planning in advance, you will survive through those eight hours! If you do give into a candy bar here and there, don't beat yourself up over it. Get back on track at your next meal and you will feel succeed!

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