How To Avoid Overeating While Working From Home

woman holding a pizza in one hand

Many of those who still work from home have set up a mini-office in the kitchen, so they regularly and happily snack during the day. Of course, it is difficult to refuse the temptation when a vase with cookies is at one arm distance. However, this habit can become dangerous: uncontrolled snacking often leads to overeating – nausea, heaviness, and even stomach pain. 

Some employees believe they work more efficiently from home and appreciate the benefits of freedom and autonomy. But many remote routines have resulted in overlapping work tasks with household chores, which has become a new source of stress. The body needs time and energy to adapt to the new environment. While other pleasure sources – sports, shopping, meeting with family and friends – are not available, we start to eat.

Mondelēz International conducts a significant study every year called “The State of Snacking” about the role of snacking in people’s lives. According to the results of 2020, attitudes toward snacking have changed: during self-isolation, 88% of respondents globally began to snack more frequently.

Recommendations To Avoid Overeating While Working From Home

man holding a burger

Here are the recommendations psychologists and nutritionists give to keep your from the habit of eating everything, even if it has already appeared:

1) Stick to a Traditional Schedule

Moving to a remote job should not be a reason to give up breakfast, lunch, and dinner. Jacqueline London, nutritionist and head of nutrition at Weight Watchers, advises against disrupting your usual routine. “Typically, our work schedule remotely is the same as what we are used to in the office. There is no barrier to making small adjustments to your usual eating habits and sticking to them. If you are used to eating breakfast at a certain time, nothing is stopping you from continuing to do so.”

Don’t spend all your time at the computer and skip breakfast, lunch, or dinner. This behavior leads to overeating at your next meal.

2) Stay Hydrated

Overeating is a frequent companion of dehydration: often, we take for the feeling of hunger an ordinary thirst. To avoid this, Jacqueline London recommends drinking water about every hour. “Often people think, ‘I can’t stop eating,'” comments Jacqueline, “when in fact it’s because their body is slightly dehydrated.”

The nutritionist notes that water can be replaced with another drink but as long as it does not contain sugar. A cup of tea will help you manage your thirst, but soda will only make it worse.

A great way out is to eat more fruits and vegetables. This will help you avoid dehydration and avoid overeating.

3) Eat Home-Cooked Food

Those who fall prey to overeating are usually the people who believe that there is no time for cooking in the work schedule. The remote retains all the employment contract clauses with the employer, and employees can safely use the lunch break.

Jacqueline London advises making sure you have all the groceries you need in the house to cook with ahead of time. “Set up a shopping schedule so that you always have groceries in your fridge, not just snacks,” Jacqueline advises, “and try to buy a variety of foods that contain all the nutrients your body needs.

4) Maintain a Balance Between Treats and Snacks

If you have a bag of potato chips or a cookie in front of you, you might be tempted to have a whole packet at once. Jacqueline London advises buying snacks focused on healthy eating in the same amount as treats. The nutritionist also recommends keeping “junk food” out of sight when you’re working. “Visual reminders increase temptation,” Jacqueline states. – Put treats away in a closet or other place where they won’t remind you of themselves. This little psychological trick keeps you from overeating.”

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