It’s a mantra you could repeat in your sleep: eat less, make healthier choices, and get more exercise. But let’s face it, you’re busy, and even though you’ve sworn a thousand times that you’ll lose the ten pounds you’ve gained since you started your job, between the doughnuts at every meeting, the vending machine down the hall, and the long hours at the office, it feels like the deck is stacked against you. Here are some tips to help you regain control of your nutrition and your weight.
In general, the culprits behind weight gain at work are no different than those that trigger weight gain anywhere else. These include:
What does stress have to do with weight gain? According to researchers, plenty. Although you may not realize it, your body responds to stress on a physiological level. When you are under stress, your brain signals your adrenal glands to release a hormone called cortisol. Cortisol, in turn, causes your body to release glucose and fatty acids into the bloodstream to provide energy to the muscles. (Remember the old fight or flight instinct? Cortisol makes sure your body has the energy it needs to do one or the other.)
Chronic, extremely high levels of stress lead to high levels of cortisol in the body, which in turn leads to increased appetite and fatty deposits (particularly around the hips, trunk, and stomach). Ordinary job stresses will not cause this much cortisol to be released, but high-intensity power positions or an extremely stressful period at work may cause long-term elevations of cortisol in the bloodstream. Such detrimental physiological effects could result.
To counteract stress, we often crave comfort foods, like carbohydrates. Research about the factors that cause specific food cravings is inconclusive. However, studies suggest that low blood sugar stimulates hunger. Foods high in carbohydrates are a quick energy source, which may explain such cravings.
Other studies suggest that a decrease in the naturally produced chemical serotonin may explain the connection between mood and food, and that people who crave carbohydrates have low serotonin levels. Serotonin regulates many of our feelings, including pain, sleep, mood, and hunger. Eating carbohydrates increases our serotonin levels and makes us feel calmer and less irritable. Unfortunately, this pattern can often lead to emotional eating (eating in response to emotions instead of hunger). In fact, researchers say as much as 75% of all overeating is caused by emotions. Some researchers caution that carbohydrate cravings may simply be a learned response to emotions and may not have a scientific basis.
So, what can you do? Try changing your response to stress. Instead of seeking comfort in food, find a pleasurable activity. If you’re at home, try getting a massage, visiting a friend, reading a book, playing with pets, or playing with your children. If you’re stuck at the office, find a quiet place and sit with your eyes closed, breathing deeply. You’ll be surprised how recharged you’ll feel after just 10 minutes.
Grabbing fast food for lunch, or skipping it entirely? As you already know, these are dietary no-no’s when it comes to your weight loss plan. But a busy lifestyle doesn’t have to mean an unhealthy diet. Here are some tips to help:
You already know exercise is good for you, but between the demands at work and home, there’s simply no time, right? Wrong. Here are a few ways to work exercise into your workday:
RESOURCES:
American Dietetic Association
http://www.eatright.org/
American Heart Association
http://www.americanheart.org/
CANADIAN RESOURCES:
Canada's Food Guide
http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index_e.html/
Heart Healthy Kit: Public Health Agency of Canada
http://www.phac-aspc.gc.ca/ccdpc-cpcmc/hhk-tcs/english/index_e.htm/
References:
Carbohydrates’ calming effect. American Dietetic Association website. Available at: http://www.eatright.org/Public/NutritiionInformation/index_2687.cfm . Accessed November 4, 2003.
Healthy eating tips. National Center for Chronic Disease Prevention and Health Promotion website. Available at: http://www.cdc.gov/nccdphp/dnpa/heal_eat.htm . Accessed November 4, 2003.
Laferriere R. Nutrition matters: beating emotional eating. Tufts Daily website. Available at: http://nutrition.tufts.edu/news/matters/2003-05-19.html . Accessed November 5, 2003.
Lallukka T, Laaksonen M, Martikainen P, Sarlio-Lahteenkorva S, Lahelma E. Psychosocial working conditions and weight gain among employees. Int J Obes. 2005;29:909-15.
Study reveals worksite nutrition interventions more successful than ones for smoking cessation. United States Office of Personnel Management website. Available at: http://www.opm.gov/ehs/SepOct99/SepOct9910.htm . Accessed November 5, 2003.
Trying to slim down? Eat breakfast. American Dietetic Association website. Available at: http://www.eatright.org/Public/NutritionInformation/index_13340.cfm . Accessed November 4, 2003.
Workplace environment can improve eating habits. Center for the Advancement of Health website. Available at: http://www.hbns.org/newsrelease/workplace7-20-99.cfm . Accessed November 5, 2003.
Last reviewed February 2009 by Shehla Arain, MD
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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