In light of the ongoing pandemic, many of us are now working from home to control the spread of the coronavirus. This significant change in routine brings all sorts of challenges with it.
Between keeping up with your kids’ online lessons, getting chores done, meeting your work deadlines, and getting enough sleep before you have to do it all over again, you probably have little to no time for exercise. But, working from home doesn’t have to derail your fitness journey. With the following six tips, you can stay in shape and prevent weight gain while working remotely.
Meal Prep for the Week
When working from home, you’ll find yourself snacking on the first thing you see in the fridge and opting for ready-made meals or junk food to save time. Meal prep is a great way to control your portions and eating habits. Get all your groceries on the weekends, pre cook your meats, and wash your fruits and veggies. You should also divide healthy snacks like cheese, nuts, and crackers into plastic containers or Ziploc bags to avoid munching on potato chips and other processed foods that will quickly expand your waistline.
Track Your Calorie Intake
There are numerous apps out there that allow you to track what you eat. As seen on Spartan Apps, all you have to do is log the food you eat throughout the day, and the app will tell you how many calories every meal and snack has, so you can stay within your target calorie intake for the day. Some apps also list the macronutrients in different foods and beverages, including fat, carbs, and protein. Once you get into the habit of recording all your meals and snacks, you’ll find it easier to maintain healthy eating habits and avoid weight gain.
Don’t Use Your Kitchen as a Home Office
Many people, particularly those who have kids, use the kitchen counter as a desk because it allows them to whip up a quick meal for the little ones when they need to. However, if you use your kitchen as a home office, you’ll constantly be tempted to snack or reward yourself with a handful of potato chips every time you finish a task. Plus, you should avoid eating while working because multitasking when eating means you’ll likely consume more food yet enjoy it less.
Take Frequent Breaks
Try not to stay seated for longer than sixty minutes at a time. Instead, set a timer every hour or two, and walk around the place for at least five minutes to stretch your legs and boost your blood flow. You can also get a quick workout done at home, take your dog out for a walk, blast the music and have a dance party, or do some chores to get your body moving during those breaks. Not only will this fire up your metabolism help you burn more calories during your working hours, but it will also help increase your energy levels, allowing you to stay focused for longer.
Load up on Fruits and Vegetables
Most people tend to starve themselves during the day because they’re too busy with work. That’s when your guard drops, and you start making unhealthy choices based on hunger rather than nutritional value, which is one of the most prominent causes of weight gain among remote workers. Vegetables such as arugula, lettuce, cucumbers, and spinach are rich in nutrients, and they make for refreshing, light salads that will keep you full and energized throughout the day. Similarly, fruits such as blueberries, apples, avocados, and strawberries make for healthy snacks that will boost your brain power and overall health without expanding your waistline.
Try to Maintain a Healthy Work-Life Balance
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Working from home makes it incredibly difficult to maintain a healthy balance between our personal and professional lives. People often find themselves working well into the night that they stay up later than they usually do. Naturally, this gives them plenty of opportunities to indulge in late-night snacking, which is another common reason why remote workers tend to struggle with their weight. To keep your weight and sanity in check while working from home, you must try to maintain a healthy work-life balance, establish a self-care routine, engage in regular activity, follow a balanced diet, and get enough sleep.
Now that we’ve been working from home for quite some time, many of us are finding it hard to keep our weight in check. Sure, not having to put on pants for work is a dream come true, but if you spend most of your time at home, what’s to keep you from letting yourself go? Remote working can affect your fitness levels in many ways, making it much harder to maintain your physique. With the above tips in mind, you can manage to stay in shape and prevent weight gain. Remember, these times are challenging for us all, so go easy on yourself and take it one day at a time.
