Those who want to lose weight have two great enemies that can make them fail all good intentions : one is himself, because if there is no motivation there is no diet that can take.

The other, alas, is the environment. Even the most virtuous person can let themselves be influenced by the environment : the dinner full of delicacies, the friend who invites you to cheat on the diet because you are so fine, office stress or situations in which it is difficult to eat out without failing. All this is always part of an environmental factor.

Let’s take the case of the office for example.
We want to go on a diet  but, first point, once you get into full working capacity, you get stressed out for a trifle and end up having two behaviors, A or B, that cause us to be overweight.

Behavior A : every work break is good for letting yourself be tempted and munching on something. The coffee break, the five minutes of chat, the return home, the stop at the bar before going to the office. From candies to chocolate to biscuit to croissant. We eat to get through the office day.

Behavior B : He pulls himself straight like toy cars for the whole working day, eating just as mechanically. You skip breakfast, eat a sandwich in front of your pc screen at lunch, then go home in the evening and go wild.

Ready meal in front of the sofa, or a pasta for the family, and a continuous munching in front of the TV until it’s time to go to bed.

Obviously, in the office or at work you can also have both behaviors, for example eating junk all day and then eating badly in the evening.
Let’s see now how to manage to stay on a diet in both cases.

DIET IN THE OFFICE FOR A

It’s up to you to play in advance and focus on foods with a low glycemic index or with a moderate intake of carbohydrates.
At the supermarket you can find sachets of olives weighing a pound (130 calories in all), skimmed Greek yogurt also with fruit, and at home you can make yourself some sachets of dehydrated fruit and dried fruit to take to the office, without exaggerating, for example: two apricots dehydrated or two dates, 5 almonds or 8 pistachios, a dozen pumpkin seeds per bag.  Breakfast starts with a low- fat yogurt with a teaspoon of honey + a slice of toasted rye bread with a veil of sugar-free jam and a veil of butter or a medium banana, coffee or tea without sugar.

Snack in the office with bitter coffee + a small biscuit at the bar or soy or milk cappuccino but without sugar .

Snack before lunch : one of your own bags or an apple.

Lunch with mixed salad + 50 grams of Parmesan or a box of tuna or two hard-boiled eggs, a fruit of your choice.

Snack with half a bag of pitted olives or a small orange.

Pre-dinner snack with a raw carrot.

Dinner with a maximum of 50 grams of wholemeal pasta or brown rice or wholemeal cereals seasoned with at least 300 of vegetables stewed in a little oil + a pound of chicken / turkey or 150 gr. of fish / crustaceans / molluscs or 130 grams of legumes weighed from boiled meat of your choice. Just a finger of wine or a cube of dark chocolate.

DIET IN THE OFFICE FOR B

Breakfast should not be skipped , but if you are not the type you can make up for at the bar with a citrus juice without sugar or a pineapple juice or a cappuccino. On the other hand, if you get hungry when you get to the bar, opt for a sugar-free cappuccino and a small empty croissant.

For lunch, do not have lunch in front of the PC , but have a mixed salad at the bar with green salad, rocket, tomatoes, non-pickled vegetables, corn or potatoes.
Yes to a single protein food if you have not had breakfast: mozzarella or tuna or salmon or shrimp or eggs.
If you are a sandwich fanatic, opt for a solution without sausages and wholemeal bread, but only a slice of cheese or mozzarella plus grilled vegetables.
If you’ve had breakfast , skim Greek yogurt and sugar-free juice will also work fine.

For dinner, legume soup with 150 grams of boiled legumes of your choice and 50 grams of wholemeal pasta + free vegetables with a teaspoon of oil + a cube of cheese and a small 100g fruit, or:
a pound of lean meat / chicken or one and a half pounds of fish of your choice plus vegetables (maximum one teaspoon of oil) + a fruit salad with 250 grams of fruit.
Just a finger of wine or a cube of dark chocolate.

If you have a canteen: if you don’t have lunch out, have lunch in the office bringing your own lunch. If you have the canteen, instead of salad for lunch, a plate of mixed vegetables cooked in a simple way (boiled or grilled) or green beans in a salad are good.