By 2025, 36.2 million people in the United States will work remotely, an increase of 16.8 million over pre-pandemic levels. For many Americans, remote work has become an integral part of their daily lives. Whether by choice, necessity, or as a precautionary measure, working from home has significantly impacted our social norms.
In fact, 68% of Americans would prefer to be completely remote.
Remote work, however, does not come without its drawbacks. Many people find satisfaction in working from home, but others notice an unwanted weight gain that compromises their health.
It's estimated that 39% of Americans experienced weight gain during pandemic lockdowns.
The question is, how can you avoid weight gain while working from home?
These eight tips will help you maintain a healthy weight and prioritize your well-being, regardless of where you work.
Prioritize physical activity
When you work from home, you don't get as much physical activity as you would in an office setting. Therefore, it's important to set physical activity goals and make sure you get enough exercise.
The American Heart Association recommends 150 minutes of moderate-intensity aerobic activity a week. You can do things like brisk walking, cycling, or swimming. Make sure you do muscle-strengthening exercises at least twice a week.
Set aside dedicated time for physical activity to counterbalance your sedentary work and stay in shape.
Stay hydrated and minimize mindless snacking
Working from home gives you easy access to the kitchen and all its tempting snacks. Increased proximity to food and less supervision can lead to frequent snacking, resulting in excess calories and weight gain.
By hydrating and eating mindfully, you can manage your snacking habits effectively.
Drinking 500 milliliters of water before meals helps lower weight, body mass index (BMI), and body fat, according to a study in the Journal of Clinical and Diagnostic Research.
So make it a habit to drink water before breakfast, lunch, and dinner. You'll stay hydrated and prevent mindless snacking by doing this.
Opt for healthy snacks to satisfy cravings
Whenever you're tempted to snack, make conscious choices that support your weight loss. Think of healthy alternatives instead of junk food, like nuts, fruit, celery sticks, carrots, or oatmeal. They give you essential nutrients while keeping you full.
Make healthy snacking even easier by preparing them in advance. Cut up some fruits, make oatmeal, or portion out a cup of mixed nuts. This makes it easy to grab a healthy snack, promoting better eating habits without going overboard.
Prioritize sufficient sleep for optimal metabolic health
Sleep often gets pushed aside by remote work, which can have negative effects on your health and weight. A study published in Sleep Medicine Reviews linked sleep deprivation to increased weight gain and diabetes risk.
Set up a bedtime routine that limits electronic use before bed. Screens emit blue light that can disrupt your sleep. Before you go to sleep, dim the lights, read a book, or do something relaxing. Getting enough sleep supports optimal metabolic function, which is crucial to staying fit.
Ready to start sleeping like a baby? Try Oneleaf's Sleep Better program! With our guided self-hypnosis, fall asleep within minutes and improve the amount of deep sleep you get by up to 80%.
Boost satiety and regulate blood sugar with protein-rich meals
When it comes to weight management, eating enough protein can have multiple benefits. Satiety is increased by protein-rich meals, so you feel full for longer periods of time and are less likely to overeat. Protein has also been shown to improve blood sugar response, making it a great food for diabetics.
Proteins like casein (found in milk) and pea protein are highly effective at reducing appetite when consumed 30 minutes before a meal. Milk-based snacks, like Greek yogurt or roasted peas, can help you maintain a healthy weight.
Get up and move your legs regularly
While a sedentary lifestyle has been linked with various health risks, including cardiovascular issues, it's still debated whether sitting for long periods causes weight gain. Incorporate regular movement into your daily routine to break up prolonged sitting.
Get up, walk around, and stretch every two hours to combat remote work's sedentary nature. Consider getting a standing desk or treadmill desk to reduce your sitting time. Staying hydrated with plenty of water can also serve as a reminder to get up and move, since regular bathroom breaks allow you to stretch your legs.
Establish and maintain a consistent routine
When it comes to losing weight, consistency is key. Sticking to a routine that incorporates healthy habits will help you lose weight. But make sure the routine aligns with your personal preferences and lifestyle by being flexible.
Make sure you plan your meals, workouts, and bedtime consistently. You're more likely to succeed at weight loss if you have a structured routine. Don't be afraid to tweak and adapt your routine if you run into challenges or don't find it effective.
Moderate alcohol consumption for overall well-being
Light-to-moderate alcohol consumption isn't directly linked to weight gain, but excessive consumption can hurt your weight and health. The calories in alcohol can make you make bad food choices, slow down your metabolism, and mess with your hormones.
Set limits and stick to them to moderate your alcohol consumption. Drink no more than one drink an hour, and drink plenty of water along with it. Foods high in protein can also help mitigate the effects of alcohol on your body.
Lose weight with self-hypnosis
Oneleaf's self-guided hypnosis program can help you lose weight efficiently and in the long term. We offer a 21-day program that helps you lose weight, establish healthy habits, reduce stress, cravings, and anxiety, and encourage healthier eating.
Our self-hypnosis sessions consist of audio tracks ranging from 15 to 25 minutes long, that you can listen to whenever and wherever you feel like it. With this innovative approach, you can reinforce positive behaviors, support your mental health, and stay focused on the task at hand.
