15 tips to not get fat when working at a bakery

15 Tips to not Get Fat When Working at a Bakery

When a heavenly aroma of freshly baked goods surrounds you all day, resisting the urge to indulge can be a Herculean task. Working in a bakery is a dream for many, but it can also pose unique challenges when it comes to maintaining a healthy weight. In this sea of croissants, cakes, and pastries, it’s crucial to remember the importance of keeping our bodies healthy, and this goes beyond just aesthetics. Managing our weight efficiently can significantly impact our overall wellbeing, reducing the risk of numerous health issues such as heart disease and diabetes. However, how can one resist the alluring smell of fresh pastries or the enticing sight of cream-filled donuts while working in a bakery?

Understanding the Bakery Environment

The bakery environment can be particularly challenging due to the constant exposure to a plethora of baked goods. The olfactory system is closely linked with the brain’s regions that handle memory and emotion, which is why certain smells can trigger intense cravings. Moreover, the visual cues in a bakery—seeing the pastries, observing their colors and textures, watching others relish them—can further enhance these cravings. Understanding the bakery environment and its impact on our senses is the first step towards effective weight management. It is crucial to remember that these stimuli, although powerful, can be navigated with mindful habits and effective strategies.


Tip #1: Have a Well-Balanced Breakfast

The adage ‘breakfast is the most important meal of the day’ is especially true for those working in a bakery. Starting your day with a nutritious breakfast can fuel your body for the long hours ahead and help curb those mid-morning pastry cravings. A well-balanced breakfast should include a mix of complex carbohydrates, lean proteins, and healthy fats. Think whole grains, eggs, Greek yogurt, fruits, and nuts. Such a meal will provide a slow and steady release of energy, helping you stay alert and preventing energy dips that can lead to sugary snack cravings.

Tip #2: Stay Hydrated

Hydration plays a crucial role in appetite control. Often, we mistake thirst for hunger, leading to unnecessary calorie intake. Staying hydrated not only helps maintain bodily functions but also keeps false hunger at bay. Aim for at least eight glasses of water a day, but remember that individual hydration needs can vary. Keep a water bottle at your workstation to remind you to drink frequently. Infuse your water with fruits or herbs like mint or basil if plain water feels monotonous. Hydration also helps with digestion and keeps your skin glowing—an added bonus!

Tip #3: Pack Healthy Snacks

Having healthy snacks on hand is a practical strategy to combat bakery temptations. Healthy, filling snacks will prevent you from reaching for that extra slice of cake or pastry when hunger strikes between meals. Consider packing a mix of protein-rich snacks like nuts and seeds, fiber-filled fruits and veggies, or whole grain crackers. These snacks not only help manage hunger but also provide essential nutrients. Preparing snacks ahead of time ensures you always have a healthful option within reach, even on busy days.

Tip #4: Practice Mindful Eating

Mindful eating—paying full attention to what and how you eat—can be a game-changer when it comes to weight management. Being present while eating can help you enjoy your meals more, recognize hunger and fullness cues, and reduce the likelihood of overeating. Start by eating without distractions like television or smartphones. Pay attention to the flavors, textures, and aromas of your food. This practice allows you to appreciate even the smallest bite of a pastry, reducing the need to overindulge. Practicing mindful eating can take time, but the benefits make it worth the effort.


Tip #5: Make an Eating Schedule

Having regular meal times can help keep your appetite in check. It prevents the dips in blood sugar that can lead to impulsive eating decisions. Try to schedule your meals around your work hours, ensuring you have a balanced meal or snack every three to four hours. Be consistent with your meal times as much as possible. A regular eating pattern can also help regulate your body’s hunger and fullness signals, helping you manage your weight more effectively.

Tip #6: Physical Activity

Physical activity is a cornerstone of weight management. Regular exercise can help offset some of the extra calories you might consume while working at a bakery. It also boosts your metabolism and improves your mood, reducing the likelihood of stress-eating. Try to incorporate physical activity into your daily routine, whether it’s a morning jog, a mid-day walk, or an after-work workout session. Also, remember that every bit of movement counts. Walking around the bakery, lifting heavy trays, cleaning—all these activities contribute to your overall physical activity level.

Tip #7: Learn to Cope with Stress

Bakery work, with its early hours and bustling environment, can be stressful. Stress can trigger emotional eating, leading to weight gain over time. Learning effective stress management techniques is crucial for weight control. Consider techniques like deep breathing, meditation, or yoga. You could also explore hobbies, engage in physical activity, or connect with loved ones to reduce stress. Remember, taking care of your mental health is just as important as your physical health when it comes to weight management.

Tip #8: Get Adequate Sleep

Research has shown a clear link between sleep and weight. Lack of sleep can disrupt your body’s hunger hormones, leading to increased appetite and potential weight gain. Strive for seven to nine hours of quality sleep each night. Create a calming pre-sleep routine and make your sleeping environment comfortable and dark. Prioritizing sleep might require some schedule adjustments, but the benefits for weight control—and overall health—are immense.

Tip #9: Take Regular Breaks

Working in a bakery can be physically demanding and mentally exhausting. Regular breaks can help reduce fatigue and control cravings that might occur due to stress or tiredness. Schedule short breaks throughout your shift to relax, hydrate, and snack healthily. A break could also be an excellent opportunity for some light stretching or a quick walk—both great ways to boost your energy and keep your metabolism active.

Tip #10: Control Portion Sizes

When you’re surrounded by delectable baked goods all day, completely abstaining might not be realistic—or necessary. However, controlling your portion sizes is essential. Try to limit your bakery treats to a single serving, and make sure to savor it mindfully. Use smaller plates or bowls to serve yourself, as this can help make portions appear larger. Remember, it’s all about balance. You can enjoy your favorite pastries while still maintaining a healthy weight.

15 tips to not get fat when working at a bakery

Tip #11: Opt for Healthier Ingredients

Working in a bakery offers a unique advantage—you have the chance to experiment with healthier ingredients. Try using whole grain flours, reducing sugar, or incorporating fruits and nuts into your baked goods. Not only will this make your creations healthier, but it will also provide a broader range of products for health-conscious customers. Plus, tasting healthier versions of your favorite treats might satisfy your cravings without adding too many extra calories.

Tip #12: Learn about Nutrition

Understanding nutrition can help you make informed choices about what you eat. Learn about the roles of different nutrients, the effects of portion sizes, and the importance of balanced meals. There are plenty of reputable resources available online or consider consulting a registered dietitian. Armed with this knowledge, you can navigate the bakery environment—and any other food-related situations—more effectively.

Tip #13: Limit Tasting

Tasting is an integral part of bakery work, whether you’re testing a new recipe or checking the quality of your products. However, frequent tasting can contribute to a significant number of extra calories over time. Try to limit your tasting to when it’s absolutely necessary. When you do need to taste, take a small bite, and focus on the flavors and textures. Remember, you can still ensure the quality of your baked goods without overindulging.

Tip #14: Don’t Skip Meals

While it might be tempting to skip meals, especially during busy times, doing so can lead to overeating later. Regular meals keep your metabolism active and help regulate your appetite. Make sure to include lean proteins, whole grains, fruits, and veggies in your meals. These foods provide the nutrients your body needs and help keep you feeling full and satisfied.

Tip #15: Maintain a Positive Attitude

Finally, remember that maintaining a healthy weight is a journey, not a destination. There might be days when you give in to your cravings or skip your workout, and that’s okay. What’s important is to maintain a positive attitude. See these instances not as failures, but as opportunities to learn and grow. Keep your focus on the long-term goal of health and wellbeing, and celebrate every small victory along the way.


Working in a bakery can indeed pose challenges when it comes to maintaining a healthy weight. However, with mindful habits, a proactive approach, and a dash of self-compassion, it’s entirely possible to navigate this deliciously tempting environment. These 15 tips offer a roadmap to help you maintain your weight while working in a bakery, but remember, the journey is unique to each individual. Start small, be consistent, and most importantly, enjoy the process. After all, who says you can’t have your cake and eat it too—mindfully and in moderation, of course!