Experts help you know what to do when you’re hungry at the office
To begin with, know that you are not alone. And, also, be careful: it is not something you have to avoid by closing your mouth, which is often said. When you are hungry, you have to eat. Now, what to eat and how to eat it is the key.
In order not to rob the vending machine in the office or go down to the bar below at the minimum exchange rate, there are some keys.
Pecking in the office
During working hours it itches a lot and badly. Between birthday celebrations, courtesy mailings, various invitations, and tests of other people’s recipes, there is always an excuse for a sponge cake, a bag of chips, and some soft drinks.
Stuck in that loop, you have the feeling of being hungry all the time. Why does that happen?
“It is inevitable that work produces certain levels of stress, and taking refuge in food is a way we have to alleviate it”, explains Laura Gallardo dietician-nutritionist at the Barceló Montecastillo hotel, who specifies: “Some do it every day and incorporate it in your routine as normal; others in a timely manner due to fatigue, boredom, sadness, euphoria or whatever ”.
Fortunately, there are strategies to avoid those cravings all the time. All of them go through the organization and conscious nutrition, never through excessive self-control.
Tips to avoid unhealthy snacking (according to Laura Gallardo)
Eat before going to work: Whether at home or on the way to work, eat a healthy meal or a snack depending on your appetite, so you will avoid getting hungry when you enter your workspace.
“According to recent studies, breakfast is not the most important meal, the most important thing of the day is that all the meals you make are with healthy foods and avoiding ultra-processed ones,” explains Gallardo.
The most satisfying healthy breakfast should have fiber and healthy fats: bowls with fruit and yogurt (with toppings of oatmeal, seeds, and pure chocolate chips), whole wheat pancakes, or toasts with tomato and avocado.
Get used to bringing fruit to the office: It’s the perfect mid-morning snack. If you get lazy, make a smoothie or take the cut fruit in a Tupper.
“Choose the fruit that you like the most, trying to vary and if it is in season better. Most of them provide a large percentage of water, fiber and will help you maintain a feeling of satiety ”, recommends the nutritionist.
Do not eat in front of the computer: When we do we are not aware of what we eat and we fill our stomach with food that we do not need. Apply the principles of conscious nutrition and make it calm, putting your senses in it.
Thus, you will take less quantity and in a better way.
“If we pay special attention to what is in our mouth and chew correctly, we will be satisfied sooner. In the same way, if we eat nervously due to work emails, the stomach will be contracted and we will not have good gastric movements for that food to be kneaded properly, ”says the expert.
Drink a lot of water and drink herbal teas: “Many times we confuse hunger with the desire to eat and, on many occasions, it is due to thirst,” says Gallardo.
Always have a bottle on your desk and aim to refill it at least twice throughout the day. In addition, it will be the perfect excuse to get up from the chair and stretch your legs.
If you choose infusions, let them be unsweetened.
Set some mealtimes. Sometimes it is difficult, because of the pace of work. But it is important.
“The first thing the body needs is to establish order. If you eat all the time, the digestive system becomes saturated and the body becomes confused, ”Gallardo analyzes.
Setting a schedule will prevent you from biting between meals and succumbing to trays of Manolito’s.
Stopping to eat in another environment and doing nothing at the same time also helps combat stress, as it allows you to disconnect.
Get to know your body and make the meals that are necessary. If it has to be three, let it be three. Four? Well, four. Or two. Whatever.
If we make several intakes a day (4, 5, or 6) choosing the right foods, we will not have that craving to eat at all hours because we will be satiated.
In addition, “the advantage of not arriving so hungry to the next meal will make your portions smaller and you will choose better quality foods, freeing you from processed foods without nutritional contribution”, explains Laura Gallardo, nutritionist at the Barceló Montecastillo hotel.
Have healthy snacks on hand in the drawer. This way you will not succumb to laziness, disorganization, or lack of ideas. Bringing healthy options from home helps you save money, time, and gain health.
“You can always have bags of nuts, dates or raisins, natural yogurts, kefir, dark chocolate with more than 70% cocoa, canned pineapple, or any other fruit,” concludes the expert.