Let’s be honest, many of us blame work for our weight gain, and in a lot of cases, we’re not wrong. Between stress, sitting all day, office snacks, client lunches and long commutes, our jobs can quietly sabotage our health.
If you're feeling more sluggish or noticing that your energy dips during the day or changes in your mood, it might be time to take a closer look at what your workday is really doing to your health.
Here’s what I tell people when they ask me why they’re gaining weight even though they “don’t eat that much”.
1. Stress eating is real and dangerous
An estimated 17.3 million people die from heart disease and stroke each year. That’s around 30 percent of all deaths. Stress plays a big role.
It triggers hormones that increase appetite and cravings for sugar and fat. At the same time, it slows your metabolism. That combination is a recipe for weight gain. Managing stress is the first step in breaking this cycle.
2. Being too busy costs more than time
My dad used to say, being late is expensive. He was right. When you're late, you skip breakfast, grab junk food, and take Uber instead of walking. That chaos builds stress, and the cycle continues.
Better time management isn’t just about productivity. It’s about protecting your health.
3. Lunch with colleagues can derail your diet
Look around any office area. At least three out of five lunch spots are unhealthy. One study showed that people with more takeaway options near work were nearly twice as likely to be obese.
Sure, you can choose the “healthy option” on the menu. But how often do you actually do it?
Packing your own lunch gives you control. It saves money, reduces calories and frees up time. Plus, you can still sit with your colleagues. It’s normal, and you might even inspire someone else to do the same.
4. You’re not hungry, you’re probably thirsty
In modern life, we often confuse thirst with hunger. Before you grab a snack, drink a glass of water.
Staying hydrated improves digestion, energy, focus, even your breath. And if you still want to blend in during that meeting, drink water from a mug. No one will know it’s not coffee.
5. Eat like you care about your future
You are what you eat. Prioritise real, whole foods. Load up on veggies, protein, fruit, healthy carbs and fats.
Supplements should be tailored to your needs. I personally take my Activated Phenolics and fish oil. Getting enough omega-3 from fish alone these days means risking mercury overload. And eating antioxidant-rich fruit in large amounts means a lot of sugar and water with poor absorption. That’s why I created something better.
6. Move more, even just a little
You don’t have to hit the gym for hours. Take the stairs. Get off the bus a stop early. Stretch while your coffee brews. Swap happy hour for a walk or some meal prep. Every small choice adds up.
Your job doesn’t have to make you unhealthy. But change starts with you. Awareness is powerful, and so is action.