Beat the Office Bulge

More than 70 percent of women say their job undermines their healthy eating goals. Shape Magazine offers tips on how viewers can minimize their bottom line.

You know how projects get finished faster when you work as a team? Well, the same principle applies to your waistline.

People who started a weight-loss plan with a friend shed more pounds than those who went at it alone.

The office is an ideal place to find a diet partner.

READ THE TIPS AND WATCH THE VIDEO AFTER THE JUMP...

A few of the tips….

DO enlist your equals: Pairing up with subordinates or your boss could result in awkward self-disclosures

DON’T forget you’re at work: Limit most weight-loss conversations to lunch hour so it doesn’t make other co-workers feel excluded

DO keep it friendly: Focus on goals, like taking the stairs instead of the elevator, rather than on who’s shedding the most
pounds.

The lunch you should be eating
Breakfast may be the most important meal, but lunch comes in a close second. What you eat can determine how much energy you’ll have for the rest of the day and whether you’ll overdo it at dinner. These suggestions will keep you satisfied no matter what you have on your agenda.

1. You’re hitting the gym at noon
Have a 100- to 150-calorie snack, like a cup of lowfat yogurt, an hour before your workout. Afterward, refuel with a green salad topped with lean meat, such as grilled chicken or tuna. The fiber in the vegetables fills you up, while the protein keeps fatigue at bay. Also make sure to rehydrate with at least one cup of water.

2. You don’t have time to fit in a real meal
Give yourself permission to graze—healthfully. Stock your desk with nutritious 200-calorie mini-meals and have one every three to four hours to fend off hunger. Good picks: a packet of oatmeal topped with seven walnut halves (194 calories) or a cup of applesauce and a quarter cup of raisins (213 calories).

3. Your post-work plans include beers and burgers
If you have a splurge in store, you may be tempted to skimp on lunch to save calories. But that approach will only lead to a binge. Instead, have a midday meal of a cup of vegetable soup and half a sandwich, like turkey and avocado on whole wheat. Then eat the other half around 3 or 4 p.m. so you won’t be ravenous at the restaurant.

Nix your 3 worst habits
When you think back on your workday, that second slice of birthday cake you ate probably stands out as your most glaring dietary slip-up. But it’s the little mistakes in your routine that pack on the most pounds. See which behaviors may be thwarting your goals—and how to fix them.

Old habit: You bring a whole week’s worth of healthy snacks to the office, but they’re all gone by Wednesday.

New habit: Divvy up your treats in portion-controlled bags at home and grab one every morning as you head out the door. Or pick up a box of 100-calorie snack packs and take one to work with you every day; they may be more expensive than snacks bought in bulk, but they’re a worthwhile investment in your health.

Old habit: You grab a hot dog a few times a week because it’s cheap and fast.

New habit: Scout out these nutritious fast-food choices: a baked potato and chili (460 calories, 7 grams of fat) from Wendy’s; a Fresco Steak Burrito Supreme (330 calories, 8 grams of fat) from Taco Bell; and a Premium Grilled Chicken Classic Sandwich (420 calories, 10 grams of fat) from McDonald’s.

Old habit: One of your lunchtime staples is the premade chef’s salad—loaded with extras—from the deli.

New habit: Even if you hold half the dressing, this meat-and-cheese bomb can weigh in at nearly 900 calories and 70 grams of fat. Instead of opting for the premade salad, belly up to the salad bar and pile on the greens, vegetables, beans, and lean protein. Just go easy on calorie-dense toppings like cheese, croutons, and full-fat dressing.