Is Your Job Making You Fat?: How to Lose Weight and Control Your Waist at Work

226 Pages·2016·1.78 MB·English

by  Lloyd

Copyright © 2016 by Ken Lloyd, PhD and Stacey Laura Lloyd All rights reserved. No part of this book may
be reproduced in any manner without the express written consent of the publisher, except in the case of
brief excerpts in critical reviews or articles. All inquiries should be addressed to Skyhorse Publishing, 307
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10 9 8 7 6 5 4 3 2 1
Library of Congress Cataloging-in-Publication Data is available on file.
Cover design by Rain Saukas ISBN: 978-1-63450-564-2
Ebook ISBN: 978-1-51070152-6
Printed in the United States of America This book is intended as a reference volume for informational
purposes only. Before engaging in any weight management or exercise program, consult first with your
physician. The book’s content is structured to assist you in making effective decisions about weight loss and
conditioning, and it is not intended as an alternative to any advice or treatment provided by your physician.
The authors and the publisher specifically disclaim any responsibility for unfavorable outcomes that may
follow or result from the information provided in this book.
To Roberta Lloyd—a.k.a. Ken’s wife and Stacey’s mom
Contents
INTRODUCTION
CHAPTER 1
The Corporate Foodscape
The Handy Candy Bowl
Locations Galore
Succumbing to Sugar
Putting The Kibosh On The Candy Bowl
Finger Food
Looks Can Be Deceiving
Viscerally Speaking
Search Party
Committing Yourself
Candy Toss
Counters Filled With Crap
Bagel Basics
Donut Duty
Tricky Treats
Countering The Offerings On The Counter
Exploring Options
Splitting Time
To Your Health
Calories From Coworkers
Just Being Friendly
In Pursuit of Praise
Think Twice
Lovely Leftovers
Repeat Performances
Kids in the Kitchen
The Peer Pressure Cooker
Ulterior Motives
Extra, Extra!
Visitors And Your Viscera
CHAPTER 2
Don’t Let the Morning Eat You for Breakfast
The Breakfast Breakup
Time Troubles
Breakfast Backfires
Breakfast and Your Brain
Morning Sugar
Fat Facts
Bringing Back Breakfast
Getting Up for the Challenge
Egging You On
Cereal Fanatics
Turning Up the Heat
Sweet Replacements
A Matter of Liquidity
Coffee Conundrum
Tea Time
On-the-Go Breakfast
Going Out for Breakfast
Staying In for Breakfast
Smooth Moves
Plug and Chug
The Pre-Work Workout
Exercising Options
A Matter of Timing
CHAPTER 3
Taking the Weight Out of Your Commute
Whether You’re A Driver Or A Passenger
Commuting and Your Wellness
Commuting and Your Waist
Looking Behind Commuting And Weight Gain
Prolonged Sitting
Reduced Time for Other Pursuits
Stressors and Commuters
Slow Commutes and Fast Food
Exercise In Motion
Exercising in Cars
Heads Up
Shouldering the Load
Back to Work
Stomaching the Ride
Handy Exercises
Rear View
Leg of Your Journey
A Feat with Your Feet
Exercising In Buses And Trains
Hold It!
De-Stressing Your Commute
Breathe Easy
A Sound Decision
Pre-Commute Planning
More De-Stressing Ideas
Commuting And Consuming
Putting on the Brakes
Commuting Outside The Box
Bike It
Commuter Combo
Exercise This
Alternate Rides
Boredom Busting
Management and Your Commute
At The End Of The Journey
CHAPTER 4
Becoming Round by Sitting Around
Side Effects From Sitting
Inside Information
Who Said You Have To Be Sedentary?
Initial Steps to Avoid the Scourges of Sitting
A Moving Experience
Standing Phone Calls
Standing Visits
Standing Meetings
More Moving Opportunities
Water Works
Copying, Printing, and Walking
Trash Talk
Park and Walk
Is It Any Wander?
Working Out While Working At Your Desk
Up on Arrival
Leg It Up
Touchdown!
Sit-and-Run
Tight Situations
It’s a Stretch
In-Between Moments
Range of Motion
Accessorize And Exercise
In a Squeeze
Furniture, Fitness, And Fatness
Standing Desks and Risers
Treadmill Desks
Liking Biking
Pedal Pushers
Have a Ball
Get the Message
CHAPTER 5
Let’s Do Lunch
The Lunch Crunch
Consumed by Technology
Job and Lunch Elimination
Today’s Lunches
In a Hurry
Desk Diners
Passing on Lunch
Reviving Lunch
In the Bag
Making Lunch Work for You
Sandwiched In
Pack Smart
Drink Up, Weight Down
Unlucky Potluck
Out to Lunch
Local Flavor
What The Truck?
Location, Location, Location
Doing the Noon-Walk
Stuck to the Desk
All Work And No Lunch
As a Matter of Snack
As Lunch Would Have It
CHAPTER 6
Prevent the Event from Getting You
Consumption At Company Events
Hippy Holidays
Pouring Food into Feedback
Just Because
Eaten Up At Employee Events
Celebrating Non-Events
Immediate Steps To Mediate The Damage
Desk Drop-offs
Bakeoff Backfires
Midterm Steps To Mitigate The Damage
In Good Company
Lightening the Load at Lunch-and-Learns
Longer-Term Steps To Mitigate The Damage
Off the Recognition Chuck Wagon
Walk the Walk
A Fair Alternative
Go with Yoga
Losers Who Win
Even More Events
CHAPTER 7
Shedding the Heavy Burden of Job Stress
First Things First
Origins Of The Stress Response
Stress And Your Body, Your Thinking, Your Emotions, And Your Actions
Physical Damage
Cognitive Damage
Emotional Damage
Behavioral Damage
When Cortisol Calls
Your Stress Management Plan
Sources Of Stress On The Job
Stress by Design
Stress by Others
Stress by Yourself
Stress by Climate
Stress by Working Conditions
Resources For Dealing With Sources
Act Assertively
Join Forces
Management Steps
Manage Stress Before It Manages You
Proven Tactics To Tackle Stress
Take a Deep Breath
In Meditation Mode
The Exercise Factor
Walk It Off
Write It Out
Stress Mitigation by Affirmation
Cut the Clutter
Perhaps a Nap
Progressive Muscle Relaxation
Valuing Voluntarism
Picture This
But Wait—There’s More
CHAPTER 8
Traveling without Unraveling
Fast Food Damnation
Travel Tips That Won’t Tip The Scales
Bring Your Own
The Alcohol Abyss
The Booze Snooze
Have Money, Will Travel
Desiring Dessert
Conventional Wisdom
When The Conference Calls
Get Back With Your Ex … ercise
Hitting the Trail
Pooling Your Assets
Room to Move