Be on the look out for these work-related waistline expanders.
Weight gain at work
Packing on pounds while climbing the corporate ladder? You’re in good company: in a 2013 Harris Interactive survey of more than 3,000 workers conducted for CareerBuilder, 41% of respondents said they’dgained weightin their current jobs. Workers who spend long hours sitting at a desk (like administrative assistants) and have high stress levels (like engineers and teachers) were more likely to have gained weight.
The truth is, there are lots of reasons your work could be affecting your waistline. “It really has to do with diet, physical activity,andbehavior,” says Katherine Tryon, a medical doctor with theVitality Institute, a global research organization based New York City. Here are some potential factors, and how to steer clear of their consequences.
Hours of sitting
The most obvious cause of work-related weight gain is the lack of physical activity many employees get from (at least) 9 to 5, and in the CareerBuilder survey, workers pointed to “sitting at my deskmost of the day” as the number-one reason for their expanding waistlines. Though it’s true that research shows people whostand or walk throughout the dayburn more calories, which can translate tofewer pounds gained over time, a 2013 British study failed to find a strong link between time spentsitting and obesity. The authors say that while sedentary behavior certainly doesn’t help, there are clearly other factors fueling weight gain as well.
Your long commute
“Businesses need to think about ways to turn commuting into a healthy activity, like offering bike racks and showers to their employees,” says Dr. Tryon.
On-the-job stress
Boss on your case again? Try not to freak out: High levels of the stress hormone cortisol cantrigger fat and sugar cravings, and can also cause the body tohang onto fatand store it around the midsection. And a 2014 German study found that work-related stress is a risk factor fortype 2 diabetes.
You may also feel like you need to forget healthy habits in order to get ahead, says Frances Largeman-Roth, RD, author ofEating in Color. “Maybe you used to go for a walk at lunch but then you change jobs or get a promotion, and suddenly all eyes are on you,” she says. “You may feel like your daily break from the office is no longer acceptable, so you put in the extra time and your weight suffers.”
Late nights
Employees who burn the midnight oil to meet deadlines or keep up with heavy workloads may also blame their restrictedsleep schedulefor excess weight gain. In a 2013 University of Pennsylvania study, adults who gotonly four hours of shuteye a nightfor five nights in a row gained more weight than those who got eight hours, thanks to the extra meals (and higher-calorie foods) they consumed during late-night hours.
Your lunch options
Lack of wellness programs
Candy jars and freebie tables
In any office, there’s someone who always keeps a bowl of candy out, says Largeman-Roth, and if you’re a dieter or a binger or a stress eater, that person is the enemy. “We know that when you put something delicious out on prominent display, people are going to eat much more of it than if it was tucked away in a desk drawer out of sight.” The same goes for the leftover desserts or doughnuts lurking in the kitchen, she adds. “If there’s a common area for sweets and you know it’s a weakness, you may need to steer clear and not let yourselfbe tempted.”
Coworkers’ eating habits
If you frequently go to lunch with your colleagues, their unhealthy dietary choices may rub off on you. A 2014 review study published in theJournal of the Academy of Nutrition and Dieteticsfound that people tend to conform to “eating norms” in social settings. In other words, if you know other people areordering high-fat foods, you’re more likely to do the same. This makes sense, especially in a work setting, says Largeman-Roth. “You want to fit in—no one wants to be known as the girl who only eats tofu or drinks green smoothies, so you go along with the crowd even if it’s not what you’d normally order,” she says.
Constant office parties
If your workplace is the type that marks every single birthday, anniversary, and promotion with cake and cookies, watch out: Nearly one in five respondents to the CareerBuilder survey said that thesecelebrationscontributed to their weight gain.
“Employers may see these events as fun perks that boost company morale, so it can be quite controversial to suggest that they may not be so good for their health,” says Dr. Tryon. “The challenge here is in finding ways to celebrate and reward workers that doesn’t necessarily involve forcing sugary foods on them.”
The vending machines
When you’ve got back-to-back meetings and even the cafeteria is too far away, the vending machine can be your savior—at least temporarily. But most of those packaged snack options are high in calories and low in nutrients, says Largeman-Roth.
Instead, try to keephealthy snackslike apples or fruit-and-nut bars at your desk. Before you give into a soda craving, drink a glass of cold water. (Chances are you don’t actually need the caffeine, not to mention the calories.) And if you must visit the vending machine, opt for a small pack of unsalted nuts or trail mix, which has protein and healthy fats to fill you up.
The elevator
When’s the last time you took the stairs at work? Taking the stairs, even if that means changing into sneakers on your lunch break or getting off the elevator a flight or two early in an office high-rise, can add valuable calorie-burning steps to your day, says Dr. Tryon. Employers should take note, too. “Simple environmental changes, like lighting stairwells to make them more appealing for people to use, can create a healthier environment and healthier workers,” Dr. Tryon says.
Lack of sunlight
If you work in a windowless cubicle and you arrive at work before the sun comes up, you could be missing out on a powerful, all-natural weapon against obesity. A 2014 Northwestern University study found that getting bright light in the morning hours seemed to havea slimming effect. Light helps to regulate circadian rhythms, which in turn regulate energy balance and expenditure, say the study authors. They suggest getting 20 to 30 minutes of sunlight between 8 a.m. and noon each day to avoid unwanted weight gain—yet another argument for walking to work or taking that mid-morning break!
Business trips
All the wining-and-dining on business trips can add up: dinners on the company tab, lavish meals with clients or associates, and the lure of regional cuisine are all likely to trigger overeating, even for someone who’s normally very healthy at home, says Largeman-Roth. Plus,traveling for worktwo weeks or more a month was linked to higher rates of obesity and lower self-reported health in a 2011 Columbia University study. The authors note that 81% of business trips are taken in cars, and that travelers are likely sitting for long hours and making poor food choices.
Overnight shifts
Night-shift workersmay be at an even higher risk of obesity than daytime desk jockeys, according to a 2014 University of Colorado at Boulder study. Researchers found that participants burned fewer calories over a three-day period when they slept during the day and stayed up (and ate) through the night than when they followed a normal schedule. The body’s circadian clock can shift over time, the researchers say, but because shift-workers tend to revert to a normal schedule on their days off, their bodies never fully adapt to their work schedules.
Distracted eating
Your digital devices
Job-related obesity triggers don’t always disappear when you leave the office. In an ever-connected society, many employees find themselves tied to a mobile phone even in their so-called off hours, making it harder for them to escape work stress and demands.
Frequent use of these devices has also been linked to increased rates of sedentary behavior, which can in turn lead to unwanted weight gain. In a 2013 Kent State University study, people whoused their cell phonesmost often were also most likely to forego opportunities for physical activity.
Happy hours and networking events
In many offices,after-work drinksare an expected part of the job—it’s where you bond with your coworkers, earn points with your boss, or blow off steam when a project doesn’t go your way. “You feel like you can’t say no, because you don’t want to be the person who’s killing the party,” says Largeman-Roth.
Butcalories from alcohol—and from those appetizers Susie in accounting just ordered for the table—can add up quickly. And because boozelowers inhibitions and stimulates appetite, the more you drink, the harder it will be to resist those pre-dinner snacks.
—Amanda MacMillan
Get healthy now with energizing moves, easy recipes, expert tips and tools, and advice on losing weight and feeling great. Find out how to manage conditions like diabetes and depression, stop allergies, prevent heart attacks, and more.
source: people.com
