How I Stayed Slim in Corporate Environments Without Dieting

After the whole return-to-office (RTO) initiative from a few years back, I had to give my daytime eating routine a complete overhaul because the discipline I developed while working from home for years was under attack. I am sure that anyone working in corporate environments on a regular basis would agree that maintaining a healthy weight can definitely be a challenge, especially when you are surrounded by temptations that can undermine even the best eating habits.

High-calorie treats were literally everywhere: in break rooms, in meetings, and often sitting within arm’s reach on a co-worker’s desk. Over time, it became easy to fall into mindless eating throughout the day, and I saw the impact of this firsthand. Some of my co-workers struggled with their weight, not because they lacked discipline, but because the busier you are, the easier it is for distracted eating to become “a thing.” And it often did.

However, I didn’t want it to become a thing for me, so I decided to fight back. As a result, although I went through menopause during this time, which can make weight maintenance even more challenging, I was able to stay slim. I must admit, that decision to fight back is the reason I stayed slim in corporate environments without dieting.

My Morning Routine

Even with my new 1.5-hour commute, I still woke up in time to work out for at least an hour before I had to leave. I started my morning with water: one cup with an ounce of apple cider vinegar, followed by a warm cup of lemon water. That combination, along with my workout, helped me go to work feeling refreshed, energized, and focused.

That kind of consistency during times of change creates a solid foundation for the rest of your day. It also helped that I created a simple routine I could follow once I got to the office because it is hard for me to follow anything that is too complicated for the long term.

So, how did I avoid the temptations and pitfalls that trip up even the most disciplined people? Well, intermittent fasting played a BIG role in that as I don’t eat until noon and typically finish eating by 8:00 PM. As a result, many of the temptations that throw people off in office settings did not apply to me.

The pastries, the leftover breakfast items, and the snacks sitting out for everyone to grab were literally off the table for me. That fact alone made a bigger difference than people might expect because I was not debating all morning whether or not I should eat something. The decision had already been made. I stayed prepared so I would not be tempted throughout the day.

You may be wondering how. Well, my secret weapon is a mid-morning drink I call “co-coffee” because it’s half regular and half decaf Dunkin coffee mixed with two packs of Swiss Miss Dark Chocolate cocoa. It is so good and satisfying that I actually looked forward to sipping it as I began my workday. After that, I alternated between sipping water and a cup of hibiscus tea until lunchtime. Believe it or not, I wasn’t even hungry until 1:00 or 1:30 PM.

Keeping Lunch Simple

I know some people may view the fact that I am a creature of habit as boring. However, it made my lunchtime decision process simple because I didn’t always have to ask myself, “What am I going to eat today?” That one little question can open the door to spontaneous and often unhealthy choices. It also allows you to be influenced by what others are eating. So much is already going on at work, who needs that? Instead, I just rotated the same meals, which took away the guesswork and made my workdays easier to manage.

In fact, most days, I had a plain baked sweet potato with one or two packs of Lance Whole Grain Peanut Butter Sandwich Crackers.

Then, on the days when I wanted something different, I chose a salad from the cafeteria with chicken tenders on top. Fortunately, I am not a fan of dressing or toppings, so I dipped each bite of the chicken in barbecue sauce as I ate it with the salad.

However, if the cafeteria didn’t have chicken tenders or I didn’t bring my sweet potatoes with me, my back-up was a Skinny Italian sub from Potbelly (i.e., meat, but no mayo or oil) with Miss Vickie’s Jalapeño potato chips. This was usually a treat reserved for Fridays. It was all very simple and basic, but it worked week after week. Because I already knew what I was going to eat, there were no major food decisions in the middle of a busy workday. I was on autopilot so I could just focus on my work.

A Small Afternoon Habit That Helped Get Me Over the Hump

My lunches were surprisingly filling, especially as I continued to sip ice water from my tumbler, which I kept refilling throughout the day. I am a huge water drinker. However, around 4:00 I needed a little snack. So I would grab a handful of nuts (i.e., a mix of raw, unsalted Brazil nuts, walnuts, almonds, cashews, and macadamias), which was enough to hold me over during my 1.5-hour commute home and until dinner.

What Actually Made the Difference (My Secret)

Looking back, it wasn’t about trying to be perfect or saying no all day long. It was more about creating daily routines that I actually looked forward to (e.g., co-coffee, tea, peanut butter crackers, nuts, etc.), which made good decisions easier to make. I was prepared, consistent, and ready when temptation showed up.

My Lessons Learned

Staying slim in a corporate environment does not require you to do everything right. It is not an all-or-nothing proposition. In fact, I stayed slim by finding routines and habits that were satisfying to me and that I could repeat every day (e.g., exercise at home, walks during lunch, nightly preparation so I didn’t have to ask myself what I was going to eat every day, healthy snacks, water, etc.). That’s what made the difference.

I also shared more of my real weight-maintenance story in this video: Slimmer at 59 Than I Was at 19.

What routines and habits could you incorporate into a morning, lunch, and afternoon framework to lose or maintain your weight in corporate settings? Give it some thought. It might be easier than you think.