Goals at Work

QHow can I maintain healthy habits at the office?

I’ve been on and off a healthy eating plan for several months now, and I’m still struggling. I’ve noticed that I primarily trip up at my workplace. Between mindless bingers around me, extravagant lunches every two weeks or so, and no time to properly prepare, I feel like I’ve failed before I even begin. Is it possible to maintain healthy habits when the environment doesn’t espouse those goals? What tips and ideas can you share that will help me overcome my struggles at work?

I like your question because it extends far beyond the workplace. Everyone on a weight-loss journey will encounter obstacles that make reaching their goal a struggle. For some, it’s a stressed morning with the kids or coming home exhausted with no energy left to prepare a nourishing meal, and for others it’s the unstructured weekends or social eating at events and simchos

Here’s something to keep in mind: Whenever we ascribe fault to a certain circumstance, time, or place, it’s essentially the brain trying to finagle its way out of what it perceives as too challenging. This isn’t a sentiment that feels good to hear, but if we absorb it with an open mind, we’ll realize how true it is—and that will ultimately help us achieve what we’re really aiming for.

It’s easier to say, “My workplace is just not conducive to dieting” or “I have too many simchos this season to take control of my eating habits,” than to work on said habits.

As with everything else in life, if we’re looking for excuses, we will find them, and if we’re serious about making change, no excuse will stand in the way.

Thus, my advice to you is a suggestion to make that mindset switch and start telling yourself a different narrative. Sure, setting goals and reaching them is usually a journey of easier days and harder ones. It’s certainly not easy to keep at what you’re doing when there are various temptations, such as the ones you describe, in your environment. Working on our habits is so much about being in the right environment, and when this variable is not in our favor, it definitely is more difficult. But it’s not impossible. With confidence and a commitment to your resolutions, you’ll find a way to make it work—even at work.

Toward this end, it’s helpful to remain mindful of why you’re doing what you’re doing and how the various obstacles that come up along the way will only hinder you from attaining what’s exponentially more beneficial to you. This also entails making sure that your weight-loss goals aren’t extreme or unhealthy. Once you’ve ascertained that your endeavor is really good for you, you can view your “temptations” with more presence of mind. That extravagant lunch may taste good in the moment, but what kind of impact will it have on your goals? How will constant par- tying and mindless eating influence your health? These are all questions to consider, ideally before the temptation hits, so that you’re armed with more clarity regarding the right choice.

Here are some practical ways for you to set yourself up for success, with the help of Hashem. The first thing you can do to make your environment more conducive toward your endeavor is to prepare your meals in advance. Just as you prepare your kids’ lunches so they can take a nutritious meal to school, you need to prepare your own meals ahead of time. Most of us don’t spend the time taking care of our needs in the same way we would for someone else, but there’s too much fallout as a result. Carve out the time you deserve so you can nourish yourself properly every day.

If you find the catered lunches more tempting, and they’re not healthy enough for you to partake in, invest that extra effort to make your lunches appealing to you. Prepare a flavorful salad, a refreshing fruit smoothie, or bake healthy cookies. Alternatively, treat yourself on those days to a store-bought meal that does fit your nutritional requirements.

Also, be mindful of eating your meals on time instead of answering “just another few” emails before your lunch break. You don’t want to hit your point of hunger and then eat mindlessly and excessively. Enjoy your meals before you reach your point of hunger and make the proper choices when you’re not yet so hungry.

Having a routine is also extremely conducive to maintaining healthy habits. Make an effort to stick to similar mealtimes every day. Once your system is set in place, you’ll find it harder to veer off it.

When there’s a party going on and you’re tempted to partake in the foods offered there, don’t deprive yourself. Treat yourself in a smart way so that you don’t feel resentful. Whether you enjoy your own baked goods or find foods that work for you, anything is better than building up resentment toward what’s essentially a most positive endeavor.

Most importantly, remember that you have what it takes to succeed. Be confident with your changes and know that by taking care of your health, you’re giving yourself something way better than the short-lived pleasure of good-tasting food..