Dieting With a Full-Time Job

Uncategorized

Dieting when you have a full time job can be difficult, as your work is taxing enough as it is without the extra mental stress of dieting added on top. As I’ve mentioned before, we all have finite willpower, and a 9-5 job definitely eats into that.

This post will be written assuming a 9-5 routine, or at least something very similar.

Dieting at work
Dieting at work! https://www.flickr.com/photos/89228431@N06

When you have a routine such as this, it is even more crucial in my opinion that you eat using an Intermittent Fasting schedule. Specifically, saving most of your calories for later in the day.

The main reason for this is you tend to feel tired and therefore low on willpower when you get home after work, so it makes perfect sense to allow yourself to eat more without feeling deprived.

As always, sustainability is the key to staying lean as opposed to being the typical dieting “yo-yoer”. This also means making slooooow changes, don’t do anything drastic.

Additionally, coffee will satisfy your needs for breakfast. Commuting wastes enough time without having to sit down and eat as well 😉 Coffee is also useful as it will give you that extra boost in productivity early in the day when you need it most. This is when you should be completing your most difficult goals/tasks.

Use the evening as a time to reward yourself for sticking to your eating plan whilst at work. This means you CAN have a glass of wine or a beer (or 2) with your big evening meal. This stimulates the emotional/childlike portion of your brain, and contributes greatly to reducing feelings of deprivation which is key to sustaining a diet plan.

This means you have a good balance between periods of hard work and productivity, and then periods of relaxation and fun. As long as the fun fits within your calorie limits, do what the hell you want!

Because total calories are king, you will feel most deprived when sudden changes to total calories occur. It is always about the relative change from what your body/mind is used to, as opposed to absolute values. As soon as your body is taken far away from homeostasis (what it’s used to and adapted to), you will struggle.

The point is, only reduce calories slowly. Intermittent Fasting simply helps with timing/motivation and how most people tend to be during certain times in the day.

Adding to the Intermittent Fasting dieting strategy, in my experience it is best to keep lunch (your first meal) very “clean”. As you are still in work mode, this shouldn’t be too difficult, and the high ratios of protein, fibre and micronutrients to total calorie intake should satisfy your hunger needs.

It’s later on in the day when your willpower is shot to pieces, when you can reward yourself with more carbs and good stuff that makes you happy. Ice cream, chocolate and beer. Just as long as its after you hit your protein and fiber needs.  The good news is that your protein needs are lower than you think!

When it comes to rewards, this applies ONLY if you stick to your diet at work!! Otherwise you starve!

Just kidding 🙂

With this methodology, you are constantly rewarding yourself with mini-treats, preventing yourself from doing what most people do and binge on the weekends due to obscenely high feelings of deprivation. This is potentially 2 steps back from where they were.

Remember, whilst at work you drink coffee, then eat a moderate (about 30% of your total calorie allowance) “clean meal”. Drink plenty of water throughout the day.

When you get home you consume the remaining 70% of total calories. Once you hit your protein needs, and have consumed some fruit/vegetables, you’re free to do what you want.

If you are performing regular cardio, you have even more freedom 🙂

 

 

 

Sharing is caring!

4 thoughts on “Dieting With a Full-Time Job”

  1. This is all fair and well, however can be a real pain when faced with cakes every day for peoples birthday in the office! Any tips to fight the cravings?

    1. In that case you can reverse this, and use 70% of your calories during the day and 30% at night or do a 50/50 split. This way you could still enjoy some cake 😉 BUT, if you were planning on doing something in the evening as well (as the evening is the most sociable eating time for most), then you would have to ignore the cake. I would also say drink lots of water with the cake to prevent you from going overboard.

      I think it all comes down to how badly you want it, and whether or not fat loss/relative strength goals are your primary goals in life. You wouldn’t realistically be able to have both the cake and alcohol in the evening (and still be in a deficit) unless your maintenance calories were really high!

    2. In that case you can reverse this, and use 70% of your calories during the day and 30% at night or do a 50/50 split. This way you could still enjoy some cake 😉 BUT, if you were planning on doing something in the evening as well (as the evening is the most sociable eating time for most), then you would have to ignore the cake. I would also say drink lots of water with the cake to prevent you from going overboard.

      I think it all comes down to how badly you want it, and whether or not fat loss/relative strength goals are your primary goals in life. You wouldn’t realistically be able to have both the cake and alcohol in the evening (and still be in a deficit) unless your maintenance calories were really high!

Leave a Reply

Your email address will not be published. Required fields are marked *