Here’s a secret for you: When I first started flexible dieting, eating around other people was really hard for me. And where do I eat around other people the most? At work!

When I ate alone, I felt in control. When I ate at home, I felt safe and had the support of a loving partner who was willing to accommodate all sorts of weird requests as I sorted through what did or did not fuel my body effectively. However, the minute I ate around other people, the pressure to throw all that I knew out the window and just do what everyone else was doing became off the charts extreme. I could not withstand the peer pressure, the pressure to conform, to be like everyone else.

This was one of the most challenging things for me to overcome personally. A mindset shift that I really had to work hard to make was that just because food is available does not mean I need it––or even necessarily want it. It is ok to not want to eat a cookie even while everyone else is eating cookies. I needed to learn to listen to my own body more than I paid attention to what my peers were doing.

How did I start to become aware of the difference between what I actually wanted and what I was eating just because it was available to me and everyone else was eating it? I would often find myself eating something and then immediately thinking to myself, “that was not worth it and it wasn’t even good!” I found myself eating food that I wasn’t enjoying and then feeling guilty about eating it afterward. For instance, pizza. Americans love pizza. We order it for all sorts of group gatherings. But, it turns out, I actually don’t really like it and had been eating it for years just because it was always around.

As I worked through dealing with these social situations, I often found it helpful to ask myself, "am I hungry?" and "do I even want this thing in front of me...like will I REALLY enjoy eating it?" For me, the answer was "no" a lot more often than I would have ever expected.

I still had to eat though. And so do you. So here are some strategies I regularly deploy at work or in other social situations to help myself stay on track:

Bring your own snacks with you as back up options. I always have food stashed on me "just in case." I keep it in my desk drawer at work, in my bag, and even in my car. Learn which snacks you can keep on hand to help fulfill each of the three macronutrients. For instance, tuna for protein, a banana for carbs, and peanut butter for fats.
Load up on the healthy stuff first! I always take my time reviewing the options in front of me. I just really slow down, think through my decisions, and weigh my options. Is a coworker offering to order food? Take your time looking over the menu. Is lunch being delivered and there will be a spread in the conference room? Load up on the salad and veggies first then add the other stuff.
Don't deprive yourself. Your willpower is going to run out eventually and it takes a ton of energy to restrain yourself from having things. Instead, I like to allow myself little treats in moderation––and I do it totally, 100% guilt-free! For example, if I finished my plate of salad, I totally go for the cookie at the end. As long as it is truly something I want, there is absolutely no reason for me to feel any guilt over enjoying that cookie.

Written By: Diana Toole, Nutrition Coach

Staying on Track at Work