Don't Add Pounds on Your Way to the Top: How to Avoid Weight Gain During Your Summer Internship - Women Campus
Your entire schedule will be changed around this summer during your internship. Rather than spending a few hours in class here and a few hours at the gym there, you find yourself sitting in an office from 9 to 5. It's easy to pack on the pounds between a more limited schedule for exercise and that seemingly never-ending supply of office donuts. Here is a list of 10 must dos to avoid gaining weight during your internship.
1. Don't Skip Breakfast
So you've avoided 9 a.m. classes like the plague since freshman year and now you can't even remember having to set your alarm for before 11 a.m. It'll be very tempting to hit snooze for as long as possible and get up just in time to arrive promptly at the office. But as I learned writing an earlier article "Look Your Best For Spring Break Next Week: Your Crunch Time Exercise and Diet Plan" from Carnegie Mellon registered dietician Paula Martin, eating breakfast is key to weight loss. Eating breakfast jumpstarts your metabolism and prevents hunger throughout the day. Make time to eat some scrambled eggs or wheat toast with peanut butter and your trimmed bikini bod will be thanking you.
2. Choose Your Morning Caffeine Wisely
If you're working out less, the extra calories from your grande vanilla bean Frappuccino with whipped cream pack an extra punch. Check out the nutrition info for the drinks at your coffee place of choice. From Starbucks, opt for the skinny vanilla latte, 90 calories, or the soy chai tea latte, 170 calories. If you're a Peet's gal, think about ordering a non-fat Caffe Mocha with sugar free syrup at 150 calories.
3. Walk to Work (And Take the Stairs!)
Not only can you enjoy the summer weather, but also walking to work starts burning calories early in the AM. On a 15-minute walk you can burn around 50 calories. And if you can remain safe from dreaded pit stains, think about taking the stairs too. If you climb the stairs for just 10 minutes in the morning, you'll likely burn around 65 calories. This is an easy and important change, and it gets the adrenaline pumping before work to give you energy for the day ahead.
4. Pack Snacks
It seems like the junk food lying around the office is never-ending. Donuts, candy and high-calorie trail mix sits in front of you all day. If you're a perpetual snacker, or tend to eat whatever is in front of you, establish some defense and pack your own snacks! Rather than eating sugary unhealthy foods, pack zip lock baggies with fruits and veggies or grab a 90 calorie Light and Fit yogurt and keep it in the work fridge. HC Managing Editor Cara also suggests, "Bring tea bags to make tea to just keep you awake and busy without consuming a lot of calories." Just remember not to over pack since you'll likely eat whatever you bring; bring just what you'll need for the day.
5. …And a lunch!
We remember that cafeteria-style eating was our downfall when fighting the Freshman 15. The former enemy taking the form of extra cheesy pizza, tater tots and ice cream reappears in only a slightly more healthy office appearance. Packing a healthy and satisfying lunch can be very easy. Whip up a sandwich in the morning or put together a salad and bring dressing to toss later. If you have access to a microwave, grab a Lean Cuisine from the grocery store as there are several different low calorie options. Also, packing a lunch gives you an excuse to buy something like this:
6. Don't Become Glued to Your Chair
Don't sit still all day long. You'll be spending enough time in your chair so take the opportunities to get up and moving. HC writer and dietetics major Carlene Helble recommends that as an intern you "should get up and walk around every once and awhile even if it is to just deliver a paper or go to the copy machine." Walking around will keep your energy up, burn a few more calories and prevent you from eating if you get bored.
7. Happy Hour with Caution
It's easy to kick back with coworkers and grab drinks after work a few times a week, but the calories in alcoholic drinks really add up. On average, mixed drinks can have around 300 calories. Other drinks can be more like Margaritas, around 500 calories and Long Islands, around 380. Think about limiting the number of happy hour trips, or opt for water every now and then. Added bonus? Hydrated skin and never having to fear becoming sloppy and forever known as the office lightweight.
8. Join the Office Team
Tons of large companies sponsor different sporting tournaments. It could be a weekly basketball game spanning the summer or a volleyball tournament over a few days. Figure out if the company you're interning for provides this service—then get out there! You'll be able to mingle with coworkers and show off your hidden sports talent for the cute intern, all while getting into better shape.
9. Cook (Avoid Take-Out as Frequently as Possible)
Remember the Sex and the City episode where Miranda orders exactly the same takeout Chinese meal daily? It gets to the point where she's convinced the hostess is mocking her. Don't let this be you! Get your oven mitts ready; not only will cooking prevent you from a chow food rut, but it will also allow you to make health-conscious choices about your dinner meal. Check out foodnetwork.com for some ideas, which tells you nutritional information and rates the difficulty of each dish.
10. Make the Limited Workouts Count
When you do have the time and energy to workout, go all out. Combine cardio and free weights. It often helps to sign up for an exercise course. Look for a course at your local gym that is based in cardio but incorporates weights or resistance. These can blast calories, around 400 per hour. Sometimes we need cute workout clothes as motivation. Check out lululemon.com if you want a cute new wardrobe to show off. Also, HC writer Danielle Paquette recommends having a fellow intern hit the gym with you. "The buddy system is super motivating, especially if you make progress into a friendly competition," says Danielle.A full out workout will likely give you more momentum to work out the next day.
Sources
Paula Martin, Carnegie Mellon dietician
Starbucks.com
Peetscoffee.com
http://www.healthstatus.com/calculate/cbc
Danielle Paquette, HC writer
Carlene Helble, HC writer
Cara Sprunk, HC Managing Editor
1. Don't Skip Breakfast
So you've avoided 9 a.m. classes like the plague since freshman year and now you can't even remember having to set your alarm for before 11 a.m. It'll be very tempting to hit snooze for as long as possible and get up just in time to arrive promptly at the office. But as I learned writing an earlier article "Look Your Best For Spring Break Next Week: Your Crunch Time Exercise and Diet Plan" from Carnegie Mellon registered dietician Paula Martin, eating breakfast is key to weight loss. Eating breakfast jumpstarts your metabolism and prevents hunger throughout the day. Make time to eat some scrambled eggs or wheat toast with peanut butter and your trimmed bikini bod will be thanking you.
2. Choose Your Morning Caffeine Wisely
If you're working out less, the extra calories from your grande vanilla bean Frappuccino with whipped cream pack an extra punch. Check out the nutrition info for the drinks at your coffee place of choice. From Starbucks, opt for the skinny vanilla latte, 90 calories, or the soy chai tea latte, 170 calories. If you're a Peet's gal, think about ordering a non-fat Caffe Mocha with sugar free syrup at 150 calories.
3. Walk to Work (And Take the Stairs!)
Not only can you enjoy the summer weather, but also walking to work starts burning calories early in the AM. On a 15-minute walk you can burn around 50 calories. And if you can remain safe from dreaded pit stains, think about taking the stairs too. If you climb the stairs for just 10 minutes in the morning, you'll likely burn around 65 calories. This is an easy and important change, and it gets the adrenaline pumping before work to give you energy for the day ahead.
4. Pack Snacks
It seems like the junk food lying around the office is never-ending. Donuts, candy and high-calorie trail mix sits in front of you all day. If you're a perpetual snacker, or tend to eat whatever is in front of you, establish some defense and pack your own snacks! Rather than eating sugary unhealthy foods, pack zip lock baggies with fruits and veggies or grab a 90 calorie Light and Fit yogurt and keep it in the work fridge. HC Managing Editor Cara also suggests, "Bring tea bags to make tea to just keep you awake and busy without consuming a lot of calories." Just remember not to over pack since you'll likely eat whatever you bring; bring just what you'll need for the day.
5. …And a lunch!
We remember that cafeteria-style eating was our downfall when fighting the Freshman 15. The former enemy taking the form of extra cheesy pizza, tater tots and ice cream reappears in only a slightly more healthy office appearance. Packing a healthy and satisfying lunch can be very easy. Whip up a sandwich in the morning or put together a salad and bring dressing to toss later. If you have access to a microwave, grab a Lean Cuisine from the grocery store as there are several different low calorie options. Also, packing a lunch gives you an excuse to buy something like this:
6. Don't Become Glued to Your Chair
Don't sit still all day long. You'll be spending enough time in your chair so take the opportunities to get up and moving. HC writer and dietetics major Carlene Helble recommends that as an intern you "should get up and walk around every once and awhile even if it is to just deliver a paper or go to the copy machine." Walking around will keep your energy up, burn a few more calories and prevent you from eating if you get bored.
7. Happy Hour with Caution
It's easy to kick back with coworkers and grab drinks after work a few times a week, but the calories in alcoholic drinks really add up. On average, mixed drinks can have around 300 calories. Other drinks can be more like Margaritas, around 500 calories and Long Islands, around 380. Think about limiting the number of happy hour trips, or opt for water every now and then. Added bonus? Hydrated skin and never having to fear becoming sloppy and forever known as the office lightweight.
8. Join the Office Team
Tons of large companies sponsor different sporting tournaments. It could be a weekly basketball game spanning the summer or a volleyball tournament over a few days. Figure out if the company you're interning for provides this service—then get out there! You'll be able to mingle with coworkers and show off your hidden sports talent for the cute intern, all while getting into better shape.
9. Cook (Avoid Take-Out as Frequently as Possible)
Remember the Sex and the City episode where Miranda orders exactly the same takeout Chinese meal daily? It gets to the point where she's convinced the hostess is mocking her. Don't let this be you! Get your oven mitts ready; not only will cooking prevent you from a chow food rut, but it will also allow you to make health-conscious choices about your dinner meal. Check out foodnetwork.com for some ideas, which tells you nutritional information and rates the difficulty of each dish.
10. Make the Limited Workouts Count
When you do have the time and energy to workout, go all out. Combine cardio and free weights. It often helps to sign up for an exercise course. Look for a course at your local gym that is based in cardio but incorporates weights or resistance. These can blast calories, around 400 per hour. Sometimes we need cute workout clothes as motivation. Check out lululemon.com if you want a cute new wardrobe to show off. Also, HC writer Danielle Paquette recommends having a fellow intern hit the gym with you. "The buddy system is super motivating, especially if you make progress into a friendly competition," says Danielle.A full out workout will likely give you more momentum to work out the next day.
Sources
Paula Martin, Carnegie Mellon dietician
Starbucks.com
Peetscoffee.com
http://www.healthstatus.com/calculate/cbc
Danielle Paquette, HC writer
Carlene Helble, HC writer
Cara Sprunk, HC Managing Editor
