Back-to-the-office weight gain

[Anonymous]

Anyone else recently required to be back in the office for your desk job and now gaining weight? Looking for tips on fitting workouts in with kids and long commute. Early morning is rough since one kid needs a push out the door at 6:55am, and after I get home and cook dinner it’s hard to feel motivated. (Also I’m tired, it’s dark for running, and the gym parking lot is packed.)

And I know I just need more restraint for office snacking, but any ideas on what to keep around to avoid the free food/coffee break with coworkers snacking?

Probably I’m just making excuses and grumpy about going back to in-person work schedule, but would love any ideas! Thanks!

[Anonymous]

Take breaks from your computer and go on walks. Even if it's around the building once an hour. Go up and down the stairs. It's not the Back to the office gain, it's that youre way more sedentary.

[Anonymous]

Anonymous wrote:Take breaks from your computer and go on walks. Even if it's around the building once an hour. Go up and down the stairs. It's not the Back to the office gain, it's that youre way more sedentary.

IMO a 20 minute walk burns 100 calories. It adds up.

[Anonymous]

I recently returned and gained a few pounds. It’s because people keep stocking the break room with chocolates and other candy. I get up to stretch my legs, wander into the break room and grab a chocolate. I cut out my evening dessert and am limiting myself to one piece of chocolate. Trying to get more exercise during the week but it’s so hard.

[Anonymous]

You don't need fancy gym equipment to squeeze in a workout at home. Buy some weights and either follow Peloton strength exercises or other strength platforms to get some lifting in. How many days a week are you in the office? On my in-office days, I make it a priority to try to do something when I get home even if that means walking the dog in the dark--just do something to get the body moving. i don't know how I ever sat in an office 5 days a week. It's killer.

[Anonymous]

I try to go outside for a half hour walk every day I go into the office, fwiw. I think being out in the sun also makes my workday go better. I remember that there's something besides my computer and phone.

[Anonymous]

I feel you. I lost about two hours out of my day based on commute and needing more time to get ready to go into the office, making it harder to fit in exercise. I try to walk around the office at least once an hour to be less sedentary. I take the stairs instead of the elevator.

I also keep healthy snacks on hand: carrots and hummus, nuts and dried fruit, fresh fruit and vegetables. Pack your lunch at least some of the time to avoid getting take out or eating out all the time. I keep gum at my desk, too.

[Anonymous]

I pack my lunch for my in-office days, that's the best tip I would give. My dept is always having donut Mondays, Bagel Tuesdays, Ice cream Wednesdays etc. There is constantly junk food around. I loosely follow IF so that also helps with not snacking.

I usually get my cardio in the mornings before work. I have a gym in my office building so sometimes I will go down there and lift weights during lunch. That doesn't get me super sweaty so I don't need to shower afterwards; I just freshen up & change underwear. Or when its nice outside I'll go for a 2 mile walk. And afterwards I just eat my lunch at my desk while working.

[Anonymous]

Pack lunch and go out for lunchtime walk, some offices have gyms if you can squeeze in a workout, commute by public transportation (or bike?).

Also, lack of sleep may lead to weight gain.

[Anonymous]

Anonymous wrote:Take breaks from your computer and go on walks. Even if it's around the building once an hour. Go up and down the stairs. It's not the Back to the office gain, it's that youre way more sedentary.

And this is so good for you, too.

[Anonymous]

Thanks all! Daily lunchtime walk seems great! Not as good as a run, but better than sitting around.

I tried hourly walks but felt kind of weird—small and quiet office, so I think my coworkers are wondering what’s up.

I already take public transit and pack lunch, so I’ll just have to be more diligent in avoiding donut Tuesdays, etc.

[Anonymous]

Here's what I've did:
- Take the long way to the bathroom and make sure to get up about every hour or so when I can.
- Take a walk outside for 10-20 minutes at lunch.
- Stopped making perfect the enemy of progress and exercise (spin or weights) for 20 minutes before I get ready in the morning. Sure, it isn't as long as I would like and makes the whole morning even more rushed but it is something.

Looking forward to Spring so that I can walk more in the evening when possible.

[Anonymous]

The gravy train is OVER!!!

[Anonymous]

Bring things to work that you can snack on instead of the free stuff left out (carrots and hummus, popcorn, soup broths to drink, hot tea).

Remind yourself the free crap will always be there. (I used to have a hard time passing up free m&ms until I remembered I can buy m&ms any time I want, if I actually want them.)

Definitely take stairs up and and down in your building but also give yourself 10min twice a day to just walk the stairs in your building. Stair climbing is super efficient and a good thing to do instead of snacking with your coworkers.

Someone mentioned above but if you can bike, run, or walk to work even twice a week (or home), it's great. Often faster than any other way to commute if you deal with city traffic.

[Anonymous]

Anonymous wrote:The gravy train is OVER!!!

Wow, you sound dumb. This is actually a great example of why, overall, we might really consider the benefits of WFH of an office culture.