An unprecedented pandemic has ravaged the global economy and led to a series of sweeping changes, including more work-from-home orders. While working from home has helped slow the spread of COVID-19, it comes with its fair share of drawbacks, including the temptation to overdo your food intake.
Here are a few tips on how to prevent overeating while working from home.
When you’re working in the comfortable confines of your home, food access is easy. Fully stocked cabinets give you access to a variety of meals or snacks as you please. The best way to avoid falling into the binge eating trap is to come up with an eating schedule.
Establish an Eating Schedule
Plan effectively on when, what, and how much to eat. An eating schedule not only prevents mindless eating but also goes a long way in regulating your blood sugar levels and maintain good overall digestive health. Have breakfast within the first hour of your morning, then space other meals around three to five hours apart.
Have easy to prepare nutritional snacks and shakes on hand
When you do have to eat, eat well. Having nutrient dense low calorie shakes that are easy and quick to make and clean up after can help you stay on track. Fill a shaker bottle with some water or a non-dairy milk add a couple of scoops of the powdered drink, shake it up and drink it down. What could be easier? Many of the shakes are organically certified, vegan certified and non-GMO, so you get top notch food when you drink one of these. The 355ml (12 oz) of fluid will also go a long way in making you feel full and less likely to continue to snack.
Eat Nutritionally Balanced Meals
Food intake isn’t about filling your tummy with random food types. Eating nutritionally balanced meals goes a long way in preventing the tendency to overeat. In all your meals, try as much as possible to incorporate some type of produce, lean protein, and a bit of good fat. These types of food deliver nutrients that support a robust immune system and a healthy metabolism.
For instance, instead of a large bowl of cereal in the morning, try blending a smoothie with some fresh greens, plant protein powder, and some frozen fruit. For lunch, throw together some fresh vegetables sauteed with chickpeas (you could add a dash of olive oil for good fat) and a portion of brown rice. Purposeful balanced meals reduce random food cravings and help lower weight gain. Another option is to drink a meal replacement shake.
Avoid Eating at Your Work Station
One of the major benefits of working from home is the proximity of your kitchen to your work station. It suddenly becomes very easy to warm a meal and rush back to your desk to follow up on some tasks. However, if possible, establish an eating area that’s away from your desk.
According to The American Journal of Clinical Nutrition 2013, mealtime distractions such as working cause people to eat more. So, while you might think you’re saving on time by eating while working, you’ll inevitably end up eating more. If you can’t step away from your work station, at least close your computer for a couple of minutes as you eat.
To Sum It Up
As more people continue working from home, the need for better conscious eating habits becomes paramount. If you’re not careful, the pressure from work might lead to overeating as a coping mechanism. In the end, it all comes down to finding the right balance to ensure your work isn’t negatively affecting your eating habits.