6 Office Junk Food Traps to Avoid

You might think of your office as the place you go to earn a paycheck, but it can also be the place where dietary temptations lurk around every corner. It’s thoughtful of your co-workers to share treats such as doughnuts in the morning or bring cake for a birthday celebration, but it’s of no help to someone on a diet. Resisting these junk-food pitfalls requires planning and willpower. In the long run, avoiding the calories, fat, sugar and sodium will pay off in terms of weight loss and better health. 

Breakfast Junk Food

• Your boss thinks he's doing a favor by bringing in a box of sugary doughnuts or starchy bagels for breakfast. Follow the "out of sight, out of mind" principle by asking to have the treats moved into a break room, where you won't see or smell them. Avoid giving into temptation by eating a nutritious breakfast before heading to the office. A 2008 study published in the "International Journal of Obesity" concluded that, when combined with a reduced-calorie diet, an egg breakfast can enhance weight loss. If you don't have time to eat before work, keep packets of plain oatmeal and dried fruit at your desk.

Your Co-Worker's Candy Dish

• A handful of candy or chocolate is tempting in any situation, but is even more so in a high-stress environment such as the office. If your colleague keeps a candy dish at her desk, do your best to make a detour so it's not as easy to grab a couple of pieces each time you pass by. To keep your willpower high, try to keep your stress level low. According to Ken Cheng, professor of biological sciences at Macquarie University, stress zaps glucose, which your brain requires to make sharp decisions. Therefore, when your angst is sky-high, your ability to walk away from sugar is at rock-bottom. In the moment, close your eyes and take a few deep breaths. Over the long term, take up healthful habits, such as meditation and yoga, to help you deal with stress better.
• Potluck Lunch

• It might be good for team-building and morale, but a potluck lunch -- rife with bags of potato chips and sugary desserts -- is bad for the waistline. Offer to bring one or two healthy dishes that you know won't ruin your diet, such as a fresh green salad with grilled chicken or a healthy broth-based soup that stays warm in a slow-cooker in the break room.

Lunch Meeting

• If your job requires taking a client out to lunch, it can be tricky to resist the temptation of an old-fashion burger and fries or a heaping plate of pasta – particularly when the boss is picking up the tab. Start with a calorie-free beverage, such as iced tea or water with lemon, and then navigate the menu carefully. Look for items that are baked, broiled, grilled, poached, roasted or steamed and opt for poultry, fish or a vegetarian entrée. If you order a salad, take a look at the number of calorie-busting ingredients it contains – it’s only good for you if it isn’t loaded with dressing, tortilla strips, cheese or other calorie-rich extras.

Birthday Celebration

• If your office only celebrates the boss’ birthday, indulging in birthday cake once a year won’t wreck any diet. But if there's a weekly or monthly party, pass on the treat. Instead, have a bowl of fresh fruit or sip a fresh cup of tea or coffee. You might be labeled as the office health nut, but there are worse names you could be called.

The Vending Machine

• According to a 2007 poll done by The Marlin Company, 75 percent of workers in the U.S. said the office vending machine has junk food. Avoid the urge to make a desperate afternoon visit to the vending machine by getting a solid night’s sleep. A 2008 study from " The American Journal of Clinical Nutrition” found that not getting enough sleep leads to an increased consumption of calories from snacks. You can also avoid this junk food temptation by not keeping dollar bills or change in your purse or in your desk drawer.