I don't binge gorge on food at my desk, but I've worked in some places where others certainly did. One lovable but obese lady I once worked with had the most stocked-up snack drawer imaginable. It was like a store.
What works for me is to eat moderately in the week at work - sensible lunches & avoiding excessive snacking, then I can eat more freely on the weekends.
For about 18 months (years ago) I had a job that involved half office work and half packing orders in a warehouse. The physicality of it made the weight drop off me - even though I would eat like a horse in my lunch break (I'm talking two big salad rolls).
I snack,I dont particularly think snacking itself is bad, its what you eat for the snack. Bikkies and museli bars =high calorie,low nutrition. Fruit, veg = low calorie, high nutrition. My snacks are nostly f &veg. This is what a typical day looks like -
Brekkie -either museli, porridge,or a smoothie with a mix of fruit,veg & nuts
Morning tea - a piece of fruit
Lunch - a salad, soup, etc - veg & protein, maybe a small serve of grains
Afternoon snack - veg sticks & sometimed a hummus dip,maybe a handful of cashews or a rice cake (depending on how light lunch was)
Dinner - veg & protein, maybe a small serve of grains
Later - a cup of tea &maybe a handful of dried fruit & nuts.
I dont eat a lot of heavily processed,marketed 'snack' foods, but I eat smaller amounts regularly. I wouldnt get my serves of fruit &veg in if I didnt snack.
ETA - 1-2× per week I will have a 'treat' food - coffee and doughnut, takeaway for lunch,a few bikkies or some chocolate on a weekend evening. I am all for balance!
I need protein to fill me up. I would be hungry on what you eat. I eat scrambled eggs for breakfast usually. I would have to have a tin of tuna or a boiled egg as a snack rather than so much fruit otherwise I would be raiding the fridge/cupboard.
Calorie intake for maintaining weight does depend a lot on your build and your activity level, and also your metabolism.
I'm 156cm with a small frame and fairly sedentary. To maintain weight and feel satiated I need to keep to around 1400 calories a day. Any more than that and I gain weight.
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