Posted on Nov 19,2021
Tips To Maintain Weight While Working From Home
Weight management has been a subject of discussion for ages and many people have their own suggestions to reduce weight. But as it says that on a conceptual level we all are learned and aware however everything fails at implementation and only 10% of us can implement what we know. This issue further leads towards yet another issue that is “tried and tested”, as many of us don’t even stick to our so-called health regime we will never know whether it is actually working for us or not. Result? We keep spiralling down to the vicious cycle of mistreating our own body by overeating, lack of physical activity, and accepting stress as the new normal. The situations were still under control when working from the office, but with the onset of Corona and work from home culture, people are facing more issues in keeping up with good health.
How pandemic lead to weight gain
According to Medical News Today, Many people's regular routines are likely to be disrupted by the constraints that quarantine imposes on them. People's sleeping patterns, eating habits, and levels of physical activity will all likely be affected by the increase in unstructured time, the closure of gyms and recreational centres, movement limitations, and the huge stress of the pandemic, all of which may lead to weight gain.
Increased job demands, unanticipated problems, and safety concerns may also make it difficult for people to focus on weight control.
What stats say
Know that you're not alone if you've gained weight since March 2020. Nearly half of women and nearly a quarter of men claimed they gained weight "because to COVID limitations" in a poll of more than 1,000 WebMD users.
These are the main reasons for behind work from home weight gain
● Our coping mechanism for stress
"We typically engage in maladaptive coping techniques, such as overeating, during times of stress," stated Brittany LeMond, PhD, senior neuropsychologist at Lenox Hill Hospital in New York. "Many people are 'emotional eaters,' meaning they consume comfort food when they are upset." Given that the epidemic has been going on for more than a year, both experts Healthline talked with said it's not unexpected that individuals are engaging in emotional eating.
For almost everyone, it's been an emotionally charged moment. This, along with the closure of gyms and workplaces, as well as physical separation orders, creates a strong drive for weight gain.
● More snacking
When the world was put on lockdown in March 2020, anyone who could work from home swiftly changed to work-from-home arrangements. This forced some to scramble to set up a home office, and for others, the kitchen table appeared to be the most practical option. However, if you've stayed, being close to the fridge and pantry means you'll have easy access to food and maybe mindlessly munching as you work. People who are preoccupied when eating, or who are not paying attention while eating, consume more, according to studies.
● Mental health got impacted severely
Many people's mental health is likely to suffer as a result of quarantine. According to studies, the COVID-19 pandemic is leading to an upsurge in post-traumatic traumatic stress, anxiety, and panic. People who are dealing with mental health issues may "emotionally eat," which can cause weight gain.
● People have no count on calorie intake
The great news is that more people are now cooking at home. The bad news is that cooking three substantial meals each day may increase your calorie consumption. An on-the-go lifestyle means squeezing in a short breakfast and lunch before the outbreak. Dinner used to be your main meal, and you'd nibble here and there if you were hungry. If you're preparing three meals a day and snacking more, you're consuming more calories. If you're like most individuals, you may also use comfort foods like chocolates or liquor to cope with stress.
● Restricted lifestyle
People may find themselves living a more sedentary lifestyle as a result of lockdown constraints. According to certain studies, during the lockdown, active people' activity levels dropped by roughly 32 per cent.
Working from home, physical separation, and the closing of gyms, parks, and other sports facilities might all play a role. People may become bored as a result of quarantine limitations, which may lead to overeating.
Unhealthy habits that are making you increase weight
As per Eat This the reason behind gaining weight exponentially depends upon the unhealthy practices we inculcate due to change in the pattern, mentioned below are a few of them.
● Working in the late hours
It's difficult to create boundaries when you work from home. Especially if the rest of the family is also present. Set a timer for when you'll log off from work if feasible, exactly like you would if you were at the office. You may use your nights to spend time with your family while still eating supper at a sensible hour. When you work later, you eat supper later, both of which contribute to the accumulation of undesired pounds.
According to research published in the journal Nutrients, people who ate their final meal closest to night consumed more calories throughout the day. Consider adjusting your hours to log on earlier in the day if it fits within your schedule. You'll get more done while putting less strain on your stomach, especially if you follow a morning fast like the 16-8 fast, which requires you to eat only during an 8-hour window, usually beginning at 1 p.m.
● You don’t take public transportation anymore
It's possible that you didn't realise how much your daily commute affected your health. According to research published in the British Medical Journal, those who use public transit to work weigh 5.5 pounds less than those who drive. Because they still had to walk on one or both ends of their trip, individuals who used the bus or train were leaner than those who drove. And when you work from home, the only moving you do is from one room to another.
● Do not black out your working space
Is there a window in your home office? Raise the blinds and position your workstation close to them. Employees with windows near their workstations get 173 per cent more white-light contact during the day and 46 minutes longer sleep per night than those who don't have access to natural light. Do this instead! If you don't have access to a window, try to receive as much early sunshine as possible before going to work. Sun exposure between the hours of 8 a.m. and noon has been associated with increased fat burning and decreased BMIs, independent of calorie consumption, activity, or even age. fat burning and lower BMIs, regardless of calorie intake, exercise, or even age.
● Drinking way too much coffee
While your coffee maker is within arm's reach instead of a few floors and across the block, it's practically impossible not to boost your caffeine consumption when you're at home. However, you should keep in mind that there is such a thing as too much coffee. It's also bad for your health. According to studies, consuming 500 to 600 mg of caffeine (four to seven cups of coffee) or more can be harmful to one's health.
Tips to stay healthy while working from home
● Workout early in the morning
Early in the morning, plan your activity, whether it's a stroll, a workout, or a gym session, and stick to it. If you put it off until later in the day, things are bound to come up, get in the way, and you won't get around to it. Get up a half-hour earlier than normal and do the task. Consider it a work meeting that you can't afford to skip.
● Take fitness breaks, set an alarm to keep reminding yourself
You may have pledged yourself that you'd work out at 2 p.m., but it's difficult to keep track of work time, so set the alarm. Better still, set a timer for small spurts of activity every two hours or so. Small exercise sessions, according to the Department of Health and Human Services' revised Physical Activity Guidelines for Americans, are also helpful.
People who do high-intensity interval training (HIIT), which consists of brief but intense exercise periods separated by rest or lower intensity exercise periods, lose more weight than those who exercise for longer periods of time, according to a recent study published in the British Journal of Sports Medicine.
● Get support network
When you're trying to lose weight, it's critical to have the correct support. This might be in the form of a training partner with whom you exercise or someone to whom you are responsible. If you've planned to meet a friend for an early morning walk or workout, you're considerably more likely to show up. You'll be helping each other out!
● Eat nutrients filled foods
Make sure that breakfast meets the majority of your nutrient demands for the day, as they say, breakfast like a king and dinner like a poor. Healthy items to choose from include eggs, fruits, freshly squeezed vegetable juices, oatmeals, paneer sandwiches, and fruit bowls prepared with millet or soaked oats. The key to excellent health is eating wisely and in moderation.
● Go on a lunch break
Sitting for long periods of time is far worse for your health than it appears. Back and neck aches are accompanied by weight gain around the waist. (According to one research, women who watched two hours of TV every day had a 23 per cent increased chance of becoming fat.) So take a lunch break, just as you would if you were at work. Yoga, a brief run, a walk around the block, stair climbing, or pushups are all good options. All you have to do now is keep up and get moving.
We hope mentioned data were a wake-up call for you and now you are all set to keep your weight under calculation with the mentioned tips. For more information follow WellEQ, a holistic well being platform.