6 ways to curb your snacking while in the office

6 ways to curb your snacking while in the office6 ways to curb your snacking while in the officeThis year, you decided youd go through a painful, difficult breakup. You knew it wouldnt be easy, but you were prepared for the separation anxiety. The onset of tears. The rumbling in your soul. You didnt want to, yet your waistline was begging you to cut the cord with the unhealthy snacks at work. Doughnuts, pizza, bagels, candy, cupcakes - ugh and oh my.Its all too easy to let your diet fall lower on your priority list at work thanks to a slew of factors, according to Gabriele Geerts, a registered dietitian at Green Chef. Whether it be break-room snacks, vending machines down the hall, or a lack of planning, mindless snacking is especially easy at work.The feeling of being hungry can be influenced by things like stress, boredom, and fatigue, which means a mid-afternoon craving may elend even be triggered by legitimate hunger, she continues. Avoiding mindless snacking is especially diff icult when food is accessible and free, making us more likely to eat and continue to overeat.To prevent you from going back to those habits that are toxic and terrible for you, try these effective hacks from nutrition prosReplace your snacking habit with something more productive.After you down your salad, health bowl or veggie-rich soup, you instantly want something sweet. So you poke around the kitchen at work, grab something, down it - and then suffer the consequences a few hours later. It might not seem like much of a routine, but it is nonetheless, according to nutrition expert Jen Silverman. Much like quitting smoking, to get yourself out of this rut, you need to replace this action with something productive.Walk away from your workspace and find something more productive than consuming unnecessary calories. Whether its sipping hot tea, taking a 10-minute walk, or making a quick call to your mom, break the habit. You could also read that NY Times article you were eager to get through, listen to music, get some fresh air, take a walk, she continues. Clearing your head is more beneficial to your wellbeing and it wont leave you with a brain-fog or afternoon fatigue.Rate your hunger on a scaleMonica Auslander Moreno, MS, RDN, a nutrition consultant for RSP Nutrition,urges professionals to take a long hard think about why they are reaching for a snack. How? Rating their hunger on a scale of one to ten, with one being starving and 10 being terribly full.Sit back. Turn off your digital distractions. Go outside the building or in the hall, alone, if you have to. Assign yourself a hunger number, she recommends. Think about when and what the last thing you ate was. What number would seem appropriate for you to begin eating? Why are you at that number (did you eat too much/ too little at your last meal?) What number do you expect to get to after your snack?Dont be afraid to speak upSilverman shares sometimes it isnt about lack of willpower - but rather, workplace culture. If every single time you walk into a meeting there are cookies, cupcakes or another schriftart of sugar or carb-heavy snack, its worth speaking up to your manager or human resources. You might be surprised by how responsive and receptive they are to the feedback.Companies are willing to invest in their employees health and productivity. They understand that sugar-laden, nutrient-poor food have negative effects on workplace efficiency, Silverman shares.Plan aheadBefore you leave your homestead, Geerts suggests eating a well-balanced, fulfilling breakfast that will hold you over for at least a few hours. And to save money - and help you resist temptations - pack a satisfying lunch. A fueled mind and body is more likely to focus on work, not excessive snacking. Make your meals count and focus on a healthy ratio of protein, carbohydrate, and fat, she adds.Remember You cant have just one biteIf no one saw you take a big ol bite out of the brownie - did it ever happen? Sorry, but it did and even a single nibble can impact how well you perform in the office.The minute the tasty treat hits your lips - even if its as small as a Hershey kiss - your blood sugar spikes and it signals your brain and hunger hormones ghrelin, Silverman explains. Suddenly, you want more Believe it or not, its actually easier to refrain entirely than it is to have a small piece. Youre better off refraining altogether.Refrain from eating while you workEspecially when youre under the gun on a deadline, chowing down while you get through emails, proposals, and projects. It may seem efficient, but its actually the opposite, according to Geerts, if you want to stay healthy. How come? She explains whether it is a snack or a meal, its important to pay attention to your food and enjoy it, so you dont overeat.As she explains, studies show the snacking decreases significantly when its near you- or in your desk drawer.