Are treats and temptations at work stopping you from staying on track and losing weight? Do you blame your increasing waistline on temptations in the office?

You are not alone I get asked for help around this issue A LOT!!! So, what should you do? You’re trying to stick to your healthy diet and you’ve been exercising to look good in your bikini on holiday, you’ve felt self-conscious about your tummy area for ages and know if you lose a bit of weight by the time you fly to Turkey you’ll feel so much more confident around the pool. BUT those bloody chocolates a client keeps sending as a treat and the cakes Jane keeps baking are putting a spanner in the works.

 

Here is the solution, or a few it’s up to you which tactic, or all, you employ:

• One option is if you know it’s coming eg drinks after work on Friday night to celebrate a promotion or cake for your birthday plan for it,

accept that celebration with food and drinks are part of human life and save some calories up to use on that cake or wine and BLOODY ENJOY IT! Let’s face it if you’re trying to never eat a sweet treat or drink a glass of wine for the rest of your life, you’re setting yourself up for a fail. Try to put it in perspective though if it’s happening 3 or 4x a week it’s not a ‘treat’ it’s a habit, special occasions happen occasionally not every other day!

I advocate my clients tracking their own food and calories in an app like MyFitnessPal so they have full control over their food budget making it much easier for them to make the decision to bank some calories over a few days leading up to an occasion to spend on treats.

• Another tool is to look at your calorie budget like a financial budget – if you’re saving money to afford your holiday and you see shiny pair of shoes and handbag in a shop window that you hadn’t planned on buying you’re not likely to blow your holiday budget buying them as you know you’d not afford the holiday. So, if you have not planned on eating cake or chocolate that day and you know it will blow the calorie budget don’t have it!!!
• Planning and preparation over winging it always wins –

pre plan and prepare your food to take to work the day before. I like to and I encourage my clients to plan and prep on a Sunday for Monday to Wednesday then same Wednesday evening for the rest of the week. That way at work when you wander into the kitchen around 11am feeling hungry in need of a pick me up the healthy snack you brought in your calorie budget is waiting for you, pick that up and walk straight back out ignoring the celebrations they’re not in your plan.

• Systems over will power – make a rule (you don’t have to tell anyone) or perhaps telling everyone will make you stick to it, up to you. ‘I don’t eat treats at work’ I only eat food I’ve prepared and brought. Personally, this one works for me so I don’t rely on will power each time someone sends a message round saying ‘cakes in the kitchen girls’ my brain just thinks ‘they’re not for me/that doesn’t apply to me’. One of my clients does not take any money or bank cards to work so she can’t go out and buy treats during the day, I like her style.
• Lastly - think back to past experiences - last time there were cakes in the kitchen at work and you cracked how did you feel? Sluggish and your energy slumped in the afternoon so you reached for more, you had a headache a few hours later and struggled to concentrate, you didn’t get your workout done that evening and ended up slumped in front of the tv eating the kids leftover Easter eggs while they were in bed, you had a crap sleep and felt rubbish the following morning when the kids woke you up, you then totally fell off track with your diet and took several days to get back on again, feelings of guilt crept in and a negative thought process started? Try to learn from those experiences and make it different this time.

• If you resist the treats today they’ll be gone by tomorrow and you’ll be feeling great coz you stuck to your healthy diet, smashed your workout after the kids had gone to bed and still had the energy to work on that project you’ve been trying to finish, you’ll have a great sleep and wake up before the kids ready to tackle whatever the day throws at you. Each time you have a positive experience it will get easier you’ll build that good habit and replace the old bad habit and in no time when you’re by the pool in Turkey you’ll feel confident in your bikini looking slim and toned and sexy coz that’s what all this is about after all!!!

If you’d like to lose some weight and tone up with my help I have online coaching options tailored to your exact needs click here https://www.thevegancoach.co/online-coaching/ to contact me and we can have a chat about how to get you on track.

To see success stories and testimonials about my services https://www.thevegancoach.co/testimonials/

Keep in mind the improvement that can be made in a short space of time