Fight the Good Fight: Feel Full or Feel Fat

Office Junk Food, Pastries or Fruits?

Office Junk Food, Pastries or Fruits?

We have all been faced with the temptation. It’s Friday at the office, and the “Morale Committee” has so kindly brought in doughnuts, coffee cake and pastries. How thoughtful of them to temp us with Trans fat, sugar and deep-fried deliciousness.

Fighting the temptation of high-fat and high-calorie food can be tough for anyone. But once you do, you will find that you feel better about yourself and the urges will be easier to tame.

Below are some steps that you can take to help control the mid-day sugar cravings. Following just a few of these steps could point you in the right direction to living a healthier lifestyle.

First, eat breakfast. And don’t just eat an apple or a piece of toast. Aim for a higher calorie, high protein breakfast that will stay with you right to lunch. The more you eat in the morning, the less you will eat at night. Try scrambling two eggs with onions and cheese, and topping it with hot sauce. Add a slice of toast with peanut butter, and you will find your before-lunch cravings will be greatly reduced.


Second, drink more water. Water keeps you hydrated and helps you feel energized. By drinking more water, you won’t have to search for something else to satisfy your cravings. Water will keep you refreshed and the more you drink, the fuller you will feel. If you have a hard time drinking it, try adding a squeeze of lemon juice, or a low-sugar flavoring such as Crystal Light.

Third, arm yourself with healthy snacks. It is rare to walk into an office break room and find healthy foods. Resist the temptations of sugary-sweets by bringing healthy alternatives with you to work, such as natural almonds, whole wheat crackers, granola bars and fruit. Eating whole foods will increase your energy and will stay with you longer than a bag of chips or a candy bar.

And finally, don’t deprive yourself. The old saying, “everything in moderation” still holds true. By cutting yourself off from all sweets and “junk food,” you are more likely to binge and eat more unhealthily than you would if you allowed yourself a snack from time to time. It is fine to indulge every now and then, just don’t make it a habit. Treat yourself to a sugary snack from time to time, and your cravings for those kinds of foods will not be as hard to fight in the future.

About the Author

Elizabeth Perez is a freelance writer and blogger living in the Tampa Bay area. She holds a bachelor’s degree is mass communications from the University of South Florida St. Petersburg. Currently, she works for a non-profit where she writes press releases and web content. Follow her blog and see recent work at her website,

Community Thoughts (35)

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  1. One of the ways I combat this is look forward to a real cheat meal. When I’m tempted to eat something out of the blue which I shouldn’t, I just ask my self, ‘Do I really want to waste it on that??’.

  2. santNo Gravatar says:

    rightly pointed ………. we need to follow all this tricks thanks for this information

  3. Yum YuckyNo Gravatar says:

    It’s taken most of my adult working career to successfully fight the temptation of office junkies…, that is.

  4. I totally agree that breakfast is very important

  5. ProNexinNo Gravatar says:

    Breakfast is definitely a great starter to the day! Even before breakfast, try some stretching moves to awaken the body and get those fluids in motion. It will keep you awake and energized, giving you that stomach growl for a delicious and healthy breakfast! Try egg whites as a healthier, lower-cholesterol alternative as well.

  6. I’m always a sucker for the office cakes.

  7. The office sucks and then I visit my wife at a high school and it is even harder…teachers are notorious for bringing in treats at the end of the week. Thanks for the will power help!

  8. Great posting! The office is the most difficult. Normally not a lot of healthy foods lying around there! I like Elliott’s strategy…good way to combat temptation.

  9. Good post Elizabeth. I think if you work in an office arming yourself with a daily supply of fruits for snacking is a must. As you say there are to many sugary temptations but brining your own fruit in makes it a lot easier to resist them.

  10. Thanks for sharing, by drinking water can clean our body from bad subtence in our body.

  11. JoncravefitNo Gravatar says:

    good post above. Actually as far as snacks go there are many you could keep in your artillery. Almonds are a great snack, blueberries, strawberries. They are full of antioxidants and do wonders for your system, also as far as snacks go, you should be careful to avoid things with added refined sugars….STAY AWAY FROM HIGH FRUCTOSE CORN SYRUP, it is the devil. also protein as a meal replacement can be very beneficial for your day. If you make a protein shake correctly it can resemble your cheat day, which inturn makes that cheat meal disappear. I like it with milk than depending on the protein flavor you enjoy, I enjoy chocolate caramel or even vanilla, than throw some strawberries and maybe a half a medium banana in there some ice, and throw it in the ridge for a snack. The thickness will fill you up, leaving you fully satisfied and it again will just do nothing but benefit you in many nutritional ways. This is ideal if you have a blender because the ice will thicken it right up. also along with breakfast a shake is ideal to replace the protein eaten away during the night. As a result of sleeping if you do not take down a night time snack like cottage cheese or any slow digestion protein like casein, your body is catabolic, which means that it begins to eat away at your muscle first not fat, sorry i wish it was that easy as well, but if you have a shake in the AM it will fully replenish your muscle fiber and get you ready for the day. Thanks good post

  12. ScottNo Gravatar says:

    You’re right on point here – eating breakfast is the best thing you can do to avoid these high calorie foods. We have bagel Fridays at work and I probably only eat one every 3 months or so … mainly because I fill up with a breakfast of egg whites (w/ 1 whole egg), low fat cheese, fruit, and a whole wheat English muffin.

  13. Dizi izleNo Gravatar says:

    Thanks for sharing, by drinking water can clean our body from bad subtence in our body.

  14. BayrakNo Gravatar says:

    Thanks for sharing, by drinking water can clean our body from bad subtence in our body.

  15. natalieNo Gravatar says:

    A great post that reflects the realities of working in an office. I find that pre-planning my snacks and lunch really helps me avoid the cupcakes, Korean BBQ truck and vending machines. Have you tried apple chips? Another way to satisfy a crunch craving without derailing your diet.

  16. ModServ.ComNo Gravatar says:

    Very good advices, I hope we follow it and get a good health.

  17. reklamNo Gravatar says:

    The office sucks and then I visit my wife at a high school and it is even harder…teachers are notorious for bringing in treats at the end of the week. Thanks for the will power help!

  18. DarrenNo Gravatar says:

    Working in an office, I encounter these type of temptations all the time! Using some of the tips you have given can empower you to stay away from temptation! One technique I usually use constantly is always have a meal plan. Stick to the meal plan and you won’t need to supplement with any junk food!

  19. Good tips, it can be so easy to let all your good intentions go out the window when cakes and snacks come out at the office. It can ruin your weight loss plans. If your going to have a treat then remember each calorie counts so only use them on the odd special treat, not random junk

  20. teachers are notorious for bringing in treats at the end of the week

  21. that pic does look very tempting!

  22. Guncel BlogNo Gravatar says:

    Thanks for sharing, by drinking water can clean our body from bad subtence in our body.

  23. Thank Ellizabeth good tips. Hem ….. but foods high fat content is very good at all ….

  24. AshleyNo Gravatar says:

    I liked the idea that you have to eat healthy to be healthy, rather than just depriving yourself of food to lose weight. Tip #1, eating breakfast, has been especially helpful for me lately, as I’ve realized just how much energy it provides to get me through the day. When it comes to counting calories, I’ve been using an application called Nutrition Facts on the site FindTheBest. It helps you figure out just how many calories are in day to day meals, snacks, desserts, etc., so that you can eat what you want and know how it is going to affect you.

  25. DanielNo Gravatar says:

    At the end of the day it all comes down to calories in vs calories out and it will be that way until the end of time. :>)

  26. I personally think that you should have at least one meal to be whatever you want. Only one time a day! People get into trouble when they want to just eat whatever every day.

    What has worked best for me is to not have so much junk food just lying around the house. Out of site and out of mind.

  27. HazmanNo Gravatar says:

    I agree with alot of the things you are saying here, but for me, I like to feel satisfied after eating and not full, as getting full makes me bloated and the feeling is terrible for me, I tend to do intermittent fasting for my weight loss goals and muscle gaining goals, while relying heavily on protein, veggies, fruits, and anything natural, I avoid all manmade carbs and food, This methods helps me to feel great and also look better too without overating, as the way I see caloric requirements is on a weekly basis, its all about calories in vs calories out!

  28. LisaNo Gravatar says:

    Great tips! I also believe that losing weight is not about not eating or depriving yourself. There are a lot of “healthy weight loss” ways that can really help. If you are one of us who wants to stay healthy and fit, you’ll love reading my blog. Go check it out.

  29. AlmondNo Gravatar says:

    I start my day with a couple of glasses of water, but don’t eat breakfast as a general rule. Maybe that’s why I get tired by the mid-afternoon. I will try your tips. Thanks for sharing.

  30. shawnNo Gravatar says:

    I was a big eater, my friends always call’s me a pig.. and because of that I want to reduce it.. and I’m getting bigger and bigger.. thanks for your post I was enlighten and Good Bless..

  31. AlmondNo Gravatar says:

    Saying no to the delicious temptation is very difficult. Sometimes, I do feel like indulging in just few bites. It might be good not be to strict on oneself. Thanks for sharing.

  32. Eat eggs, especially egg whites, in the morning! It satiates and keeps you filled until lunch.

    Hope I helped!

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