7 Tips to Avoid Overeating When Working From Home
This is the best opportunity to instill some healthy habits – one of the easiest (and most important ones) is to drink more water! Being dehydrated can lead to changes in your energy levels, and mood which can alter eating habits. We often confuse thirst for hunger, so try drinking a big glass of water before every meal. Not only will this help fill you up more, it will also aid in digestion. Try adding in a few slices of fresh fruit to your water for a healthy boost of flavour.
Eating out of Boredom?
Am I actually feeling hungry? Am I just bored? People are habitual by nature and often stick to their routine. With being at home for most of the day you will most likely be moving less and expending less energy, and your body will naturally auto-regulate your eating habits towards this. As this is the case, trust your hunger signals more and eat when you’re hungry – don’t eat just because that’s your normal time. Figure out a routine that works for you. If you’re not hungry in the morning you could try intermittent fasting and eating more later in the day.
Get up and Move
We often eat when we are stressed, so try and look for other ways to deal with this. Moving your body and engaging in some regular exercise (check out our #StrongAtHome workout guide) are great ways to take your mind off of work, and release endorphins to make you feel better.
Out of sight, out of mind
If there is a box of chocolates on the table, how long would you be able to resist the urge to eat one? Do your best to control your environment, and remove temptation by simply keeping unhealthy foods out of your home completely. We all have trigger foods that you could just eat non-stop, and they tend to be processed foods which are not healthy. WHERE you store your food in your kitchen can also help you control your hunger – simply keeping things like biscuits and crisps in a cupboard where you don’t see them all the time. Just to be clear, there’s nothing wrong with having a treat once in a while, what we are advocating is balance!
Create Structure and Avoid Eating Mindlessly
Do you find yourself checking the fridge more often than usual? Many people tend to eat when they are bored, when they are watching TV, or while they are working, and this is more pronounced when we have constant access to food (like working from home). Set a time to have breakfast, lunch, and dinner and stick to it. Schedule in snack times if that’s what you need. When it does get to meal time, try to be present, chew your food slowly, savour each mouthful, and eat MINDFULLY rather than MINDLESSLY. Meal times should be a time o un
Turn off the TV and Put Down Your Phone
We are bombarded every day with distractions, and it’s easy for that to creep into our eating time; sending messages during breakfast, scrolling through social media during lunch, catching up on news during dinner. Although these things can help take your mind off of stressful situations, this combination can very easily lead to over-eating. Try turning off the TV, putting away your phone, and simply concentrate on enjoying every mouthful of your meal.
Stock Your Kitchen Strategically
Keeping your kitchen stocked up with healthy, nutrient dense, whole foods will help improve your overall health, reduce the habit of stress-eating highly palatable processed foods, and therefore maintain proper immune function. Keeping your fridge stocked with whole foods like fruits and vegetables will mean you’re likely to fill up on these types of ingredients. Canned vegetables and tuna are safe options. Purchase freezer friendly items like frozen fresh foods, as well as oats, rice and potatoes. We recommend having a protein powder available at home if you struggle with getting enough protein in your diet, or if you’re not much of a cook.
What it comes down to:
With the current situation and uncertainty around the COVID-19 pandemic, people are having to adapt their work and home routines. This can be very stressful in itself as most of it is new and new skills are required. The bottom line is to eat as healthy as possible, try to give yourself balance mentally and physically, and to be as active as possible. This is a time where maintaining your health is a top priority.
Article by: Josh Peters, Hybrid Personal Training, MMA & Fitness