Workin’ 9 to 5, what a way to lose some kilos! Have you tried intermittent fasting at work? It’s one of the best ways to restrict your eating window because you are distracted for most of the day. Here is what to do when you are fasting at work.
The beauty of intermittent fasting is that it really suits a busy work day! When your mind is occupied with other things, the day seems to get away from you and before you know it, you’re ready for a feast day again!
It really is easy to blend your fast into your everyday life at work. Below are some quick and stress-free ways to fly through your fast day at work!
1. Start a fast day at work on the right side of the bed
Let’s start at the beginning, because we all know that the hardest part of any day is that feeling of dread you get when your painfully repetitive alarm goes off in the morning. Why not start your day on a more exciting and positive note and replace that siren with your favourite song, or a peaceful soundscape or even a fun motivational tune like ‘Eye of the Tiger’ by Survivor, ‘Feel Good’ by James Brown, or ‘Don’t Stop Believin’ by Journey. This might seem like a simple change, but trust me it’ll be sure to start your fast day at work with a little smirk.
2. Meal prep, meal prep, did we say meal prep?
The secret to sticking to your fast day calories, is adding them up ahead of time. That’s why doing a food shop and portioning out your meals the night before is the way to go. You’ll know exactly what you’re eating and you can avoid a panicked cheeseburger order! Also, prepare some delicious low-calories snacks like berries and vegetable sticks to keep your inner snack monster happy when fasting at work. You can find a meal plans for each of the three intermittent fasting methods in the SuperFastDiet member’s library.
3. Write yourself a motivational mantra
This might seem corny, but writing little motivational sticky notes for yourself can be really handy in times of temptation. Sticking ‘you can do this’, ‘believe in yourself!’ or ‘think about your goals!’ on objects like your fridge, might be the little reminder you need to stay strong and on track when fasting at work.
4. Remind yourself why you started your weight loss journey
Considering the amount of time we spend on our phones and computers everyday, why not use these devices to your health’s advantage! By changing your backgrounds and/or screensavers on fast days to inspirational pictures and quotes, you will subconsciously remind yourself of your health goals and therefore more likely to stay on track with a positive mindset.
5. Avoid boredom eating at work
Lets admit it, bored eating IS a thing! We’ve all experienced it and it’s completely normal. But have no fear; there are a multiple of ways to avoid this habit! One of which, being by strategically making your fast day fall on a busy work day. This will distract you from wanting to eat, not give you the time of day to ponder about what you may be craving etc.
6. Tell a friend you are fasting
Another amazing way to stay on track is by finding yourself a pal to make aware that you’re fasting. This way you’ll have someone to talk to about it, and also someone who won’t be scared to give you a little stern look or two when you may be weakening.
7. Combine fasting at work with light exercise
If your usual lunchtime consists of a trendy café with colleagues who usually opt to ‘treat themselves’ with the most Instagram-worthy meals. Think again! This is only going to make you feel left out and jealous of what you can’t have when it’s your fast day. So why not make the most of this time and go for a quick walk or jog in your break. This way you’re not hanging around the office nor feeling jealous, and instead not only fasting but boosting your exercise levels! Plus, with intermittent fasting, you can always eat out tomorrow!
8. Mix up a fancy intermittent fasting-friendly beverage
We get it, water can sometimes feel boring, and it just isn’t your very refreshing Coke that you usually use to quench your thirst. But there are multiple ways to spruce up water in order to make it as yummy as your usual soft drink and also an extremely healthy drink choice!
- Infusing your water with a herbal tea bag e.g. peppermint, camomile, mixed berry, green tea, lemon-ginger etc. –you can even add some cut up fruit to accentuate your chosen flavour!
- Simply adding ice and a slice of lemon to your water will help to cleanse, refresh and alkalize your body.
- Putting sliced cucumber into your water will act as an anti-inflammatory and also help hydrate your body.
- Adding mint to your water will also give it a refreshing twist!
- And if you’re feeling particularly healthy, why not add a SuperGreens multivitamin sachet into your water (these can be found online or in a health food store).
9. Meditation for intermittent fasting
And finally, if your starting to feel like your mind is getting the better of you and you can’t seem to fight the urge to break your fast for that chocolate donut. Don’t be afraid to take a few minutes to meditate. It doesn’t need to take an hour, even just a few minutes can be all it takes to centre your mind and thoughts, and keep you away from that donut. Visit your SuperFastDiet member’s page for some amazing meditation suggestions that are both fast and effective, which you could use in your lunch break too!
To find this, click on the mindset meditation link under the library button!
10. Don’t be too hard on yourself!
If you are new to intermittent fasting, or as we like to call it, part-time dieting, then ease yourself into it! Even if you have #fastfail, pat yourself on the back for giving it a go. We promise your next fast day will be easier! You learn how to meal prep, what kinds of foods your body needs on a fast day and you develop that will power muscle! Move on and try again another day this week.
If in doubt always go to our website. That’s what we are here for! We are your Super Supporters! And don’t forget that your fellow Super Squad members are also available to you via Facebook if you have any questions or are just in the mood for a little uplifting comment or two. HAPPY FASTING SUPERFAM!