8 February 2019


by Jacob Schepis 0

Working in an office can make life extremely difficult when trying to track calories or macros, be health conscious and get leaner. Work meetings, business lunches, corporate functions, you name it, all of the temptation in the world is thrown your way if you’re a white collar worker. We know that the key to fat…

Working in an office can make life extremely difficult when trying to track calories or macros, be health conscious and get leaner. Work meetings, business lunches, corporate functions, you name it, all of the temptation in the world is thrown your way if you’re a white collar worker.

We know that the key to fat loss success, is compliance to our nutritional plan, but how do we manage to make it work in the corporate world?

Stress Less.

If you are an office worker, chances are you aren’t competing in a bodybuilding or physique show, and you aren’t being paid a 6 figure salary to have a six pack and wear calvin klein’s.

Let’s face it, we can’t be perfect with our nutrition all of the time. Especially if you aren’t a competitive bodybuilder of physique athlete, and have a work life balance to maintain. Therefore, it is important to match your level of commitment to your nutrition with your expectations and adjust your goals accordingly.

Sure, you may not lose as much weight initially because your nutrition won’t be 100% on point, but if you do the right thing more time than not and focus on moving closer toward 80-90% compliance, then the fat loss chips will slowly fall in your favour.

Don’t Pack Your Lunch.

Wait, what?

A nutrition consultant is advising me to eat out, and not take my chicken and broccoli to work?

You heard me.

Although it breaks conventional wisdom, you must be honest with yourself and always exercise eating behaviours that are realistic and sustainable!

Are you really going to take your stinky chicken and broccoli into your board room meeting every single day for the rest of your life?

Especially when all of your co-workers complain about the putrid odour your meal is creating in the small room of clammy business men and women?

Hell NO!

So save yourself the heartache and additional stress of packing your lunch, and just eat out with your co-workers.

Does this mean you have a licence to binge at lunch and disregard your nutritional targets?

Most definitely not. But because you will be weighing, measuring and tracking your dinner and other meals throughout the week, you will have educated yourself on all things nutrition, and will have a basic understanding of:

  • How many calories are in certain foods.
  • What foods are high in protein, carbohydrates and fat.
  • Identify low calorie and high calorie foods; and
  • Make informed decisions about which foods will give you the most nutrients for the least amount of calories.

Provided you’re sensible with your estimating, and don’t eat EVERY SINGLE meal out, you can still get results. Control the meals you can control, such as breakfast, snacks and dinner, and just make sure you make sensible decisions and estimate as best you can.

So what should I do when eating out?

1. Keep It Simple Stupid.

When eating out with your co-workers at lunch, KISS (keep it simple stupid) and just order a simple meal from the menu.

How much easier and more sustainable is that long term?

This means you probably can’t choose the deep fried chicken burger with chips and a beer, as tracking the calories and macros wouldn’t be simple. Instead, opt for a lean meat, potato and salad with a diet coke or water, much easier to eyeball portions and macros.

Each of these ingredients is easily identifiable and portion sizes can be guestimated with ease. If you choose complicated, intricate meals such as seafood risotto, there is no guessing how much oil, cheese and cream was added to the meal to enhance its flavour.

The perks to this simple tip are obvious – You get to enjoy the meal, not feel like an odd ball and still make a decision that is easily trackable into your nutritional targets, and won’t ruin your fat loss efforts.

2. Dressing & Sauces On The Side.

Dressings are laden with calories, that do little for you nutritionally. Again, the chef won’t be worrying about your waistline and will cover your meal in dressings to improve its palatability. Ask for the dressing or sauces on the side. That way you can add as little or as much to your meal as you like, without blowing your calories.

3. Know The Chef. 

As mentioned, chef’s don’t care about your physique, they only care for how nice their food tastes. Therefore they add oil ,butter, sugar, milk, cream and other ingredients to enhance the flavour of their meals. Understand this, and you’re half way there.

Now before some of you have a coronary, I do recommend taking lunch to work in the following scenarios:

  • When you know that there aren’t any scheduled lunch outings.
  • If you are on a budget; or
  • If you have leftovers. Don’t waste food.

But if eating out is a regular part of your work schedule, then just go with it and make your nutrition fit your work lifestyle.

Avoid Getting Hungry.

A more conventional tip that will aid your ability to exercise some self control at your lunch or business meetings is to stock your desk with low calorie, filling snacks that you can snack on throughout the day.

I’m all for sensible eating and flexibility in an eating schedule and not trying to force meals down in a rigid meal schedule, but don’t give me the old ‘I don’t have time to eat nonsense’. Make some time, because if you let yourself get over hungry, you’re in trouble.

If you go hungry, you’ll make a poor nutritional decision. How many times have you over eaten or chosen a poor option purely because you let yourself get too hungry.

By snacking an hour or so before lunch and an hour or so before you leave work,  you will be far more likely to make make a better decision at lunch and dinner and exert more self control, purely because you won’t be famished! 

Protein bars, tinned tuna, rice cakes, fruit, nuts, canned beans or any non perishable items can be stocked in the desk or car and are great for filling the gaps between main meals!

So remember…

Stress less.

Don’t aim for perfection, aim for progress.

Focus on the big picture.

Make sensible choices.

Engage in realistic and sustainable habits that are conducive to your goals!

Coach Jacob

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