Diana Bone MSN, FNP-C
Working from home can make it tough to keep your weight in check. At home, there are a variety of foods available unlike working in the office. You can eat crackers and a bag of chips while on a conference call. Or you can get caught up in a project and realize that you didn’t eat anything all day, so you eat a large meal before you get busy again. The goal is to stay healthy while still being productive. Here are a few tips that can help you prevent weight gain while working from home.
1. Work far away from the kitchen.
Set up a workspace that’s not in or near the kitchen. This way you don’t keep checking the fridge several times a day. The only time you should go to the kitchen is when you have scheduled times for planned meals or snacks.
2. Do the same as you would in your office.
Schedule a time for your lunch and snack. For example, at noon, you are going to have lunch and in the late afternoon, you will have a snack. When working remotely, act similarly as you are in your office. Do not graze all day long.
3. Focus on balanced, nutritious foods.
Eat foods that make you more productive while working from home. Food that keeps you feeling fuller longer helps us concentrate. For example, protein, fibers, healthy fats, fruit, and vegetables instead of handfuls of chips or chocolate. Understand that what you eat will impact your mood and energy level. Planning your meal ahead of time will make it easier to avoid poor food choices.
4. Drink plenty of water.
Keep water next to your home workstation at home. The goal is to drink at least 64 ounces per day. Stay away from sugary drinks such as soda and juices.
5. Avoid too much caffeine.
Having access to endless cups of coffee at home can lead to anxiety, headaches, digestive issues, and insomnia. Have one or two cups of coffee per day to avoid the jittery feeling and avoid adding creamers and sugars.
6. Don’t eat in your workspace.
Take a break from work to sit down at a table to enjoy your lunch and relax. Don’t work while you are eating. Distraction during a meal can lead to overeating and decreased fullness.
7. Avoid buying junk food.
Don’t stock your fridge like a vending machine. This will encourage you to eat it because it is easy to grab. Keep junk food out of your house, especially the foods that can trigger your appetite.
8. Put your snack or lunch on a plate.
Don’t eat out of the bag or the original container; it will make it harder to control your portions.
The outbreak of COVID has more people working from home than ever. If you’re new to working remotely, these tips can help you stay productive while maintaining a healthy weight.
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