How to Stay On Track, Even at the Office

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Vitamin D is fine. Snickers, not so much.

The office is a known enemy to any diet. It can single-handedly bring down even the best intentions with birthday cakes, vending machine trips and stress-induced over-snacking. However, if you go into this battle prepared everyday, what was once a struggle will soon be second nature.

1. Eat a good breakfast high in both fiber and protein
This is the best one because it absolutely requires you to eat. Breakfast really is the most important meal of the day and skipping it will do nothing but set you up for failure. Try these healthy breakfast recipes to start your day off on the right foot.

2. Don't eat at your desk
Similar to eating in front of the TV, when you eat at your desk, you're distracted from the experience of eating, so your body won't immediately register fullness and you won't immediately realize the quantity of chips you are shoving in your mouth. If you can't leave work for lunch, at least go into the break room and sit down at a table.

3. Bring snacks, but keep them out of reach
The dreaded afternoon blood sugar crash may trick you into believing that your body needs the caffeine and sugar in a soda or chocolate-spiked treat, but you don't. You do, however, need a snack to power you back, so instead, come to work armed with fruit, nuts or healthier prepackaged snacks. Be sure to keep snacks out of reach to avoid eating when you're not really hungry.

4. Don't be a party pooper
Birthday cakes are inevitable in most office environments and very hard to refuse when your coworkers are happily indulging around you. If that sexy frosting-covered confection just won't stop giving you the eyes, just have some cake. It's not the end of the world, and often eating a little of what you really want prevents binging later on. Just be sure to keep those snacks hidden far, far away -- and no dessert later.

5. Avoid stress eating
Work can be a stressful place, and many of us turn to food to counteract the stress. Yeah, that doesn't really work. That innocent-looking cookie may make you feel better for the few seconds when you are scarfing it down, but the shame spiral you will fall into later will be much worse. Instead of heading to the vending machine, deal with the real issue, the stress. Why are you freaking out? If you feel overwhelmed, take ten minutes and go for a walk around the block or refocus by writing down what you need to get done and prioritize. If you still feel anxious, reach for tension relieving snacks like pistachios, skim milk, oatmeal or oranges.

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