How not to gain weight when working at home

Today, more and more people get the opportunity to work at home. The circle of such professions is constantly expanding. To programmers and writers were added designers, economists and architects. It is profitable for both the employer and the specialist himself.

But regardless of how many days a week the employee works remotely, he will begin to feel that his weight is slowly but steadily growing. But it is much more difficult to get rid of surplus mass than to dial it. Thanks to our advice, you can stay in shape, working and at home.

How not to gain weight when working at home

Stick to the schedule.

Work at home is impossible without self-organization. If the life does not boil around and colleagues do not scurry, then you can get so carried away with the task that you skip lunch. Such inattention will almost certainly result in a subsequent overeating. So it is necessary to plan not only the sequence of tasks, but also to find time for food. This is also an important part of the working day. It is important to monitor the regularity of your sleep. Freelancer is especially important to get enough sleep. On the other hand, the lack of need to get up early in the morning to work in the office discourages. So you can sit at work late. This will lead to a disruption of the circadian rhythm, and in fact the connection of lack of sleep with excess kilos is already proved. It is worth remembering that working at home is not only an opportunity to sleep at any time, but also the need to regularly observe the regime.


Many in the mornings do not have time to eat breakfast because of the need to go to work as soon as possible. In case the office is located at home, you should not refuse breakfast. You have to build your day right from the very morning. Let the work begin with breakfast, its end is a signal for starting the business. But use only cereal, as television advertising calls, not worth it. It is better to have breakfast with eggs, whole grains porridge, cottage cheese and toast. Morning meal is worth loving, if only because in his process you can eat much more than in the evening.

Is more often, but less.

When working at home, you can take the opportunity to snack regularly. However, portions in this case it is better to choose small ones. So the metabolism will happen in the best way. Yes, and feelings of heaviness in the stomach can be avoided. And to more easily control the size of their portions, it is worth putting food on small plates. Chew should be slow, so you can be satisfied even with a small amount of food. And it is quite possible to be distracted from work. Thanks to 5-6 small breaks for snacking, you can avoid downtime and treading in one place, keeping critical thinking. You can try half way. To do this, the usual portion should be divided into two. First you can eat half the dish, and in an hour – the second. The interval of time is short, it is quite possible to control yourself.

How not to gain weight when working at home

Draw a menu.

If you decide on what you have to eat at the time of the onset of hunger, then it will be difficult to talk about the right choice, as well as about the amount of food. There is no time to think! It is worth planning your menu for at least a day ahead. This will help to save time on cooking and certainly will not allow overeating to happen.

Fill the refrigerator with a healthy meal.

If pizza and chips are at hand, it’s hard to keep from using them. But these calories are considered “empty”. It is worth abandoning the temptation and buying only useful products. In the fridge there should be a place for vegetables, fruits and berries. They will give the body vitamins and glucose for mental work. Oily fish and vegetable oils give us the right fats, and the brain – the building material. Thanks to macaroni from solid wheat varieties and whole grains porridge it will be possible to achieve a feeling of satiety for a long time. Eggs and sour milk products give the body tyrosine and choline, improving memory performance. And in order to avoid impulsive purchases of “goodies” in the store, it is necessary to prepare a list of necessary in advance. Help and specialized applications on your smartphone.

Form the habits of proper nutrition.

It is necessary to accustom yourself to certain rules of nutrition: you need to drink more, thoroughly chew food, eat fruit, eat more green vegetables, limit the consumption of sugar, do not eat before going to bed.

Only eat at the table.

When working at home, it is tempting to take something from the table and go about their business, chewing on the move and in front of the monitor. In this case, you will not be able to get pleasure from eating. After all, in parallel the brain will be busy watching the news or solving the problem. It is worth fixing in my head a thought – there must be in the kitchen, at the table. Then there will be no sharp impulses to chew something at your workplace.

Do not be nervous.

Nerves, anger and strong emotions cause the desire to be quenched with food. In the course of a tense process, an unsolvable task or an uncomfortable call can easily become an occasion for anger. Immediately you want to eat something. But is it at such a moment that the food will bring pleasure? Anger drowns out the taste, so you just want to eat something that is not very useful. This problem can be solved by connecting such a natural tool as breathing. We must close our eyes and calmly concentrate on the inhalations and exhalations. You must try to breathe your belly, having spent at least five minutes on the exercise. So the level of adrenaline will decrease, calm will come.

Go in for sports.

Those who work on a strict schedule from 9 to 18, it is difficult to find time to hike in the afternoon in the gym or pool. Freelancers also have the opportunity to go in for sports at a time when the halls are relatively empty. Even if there is no fitness center near, it’s just a walk. You can try to impress yourself that you bought a subscription to health walking. And when the weather is bad, you can do yoga. In the moments of playing sports you at least do not eat. And after physical exertion it will be possible to return to work with new forces and ideas.

How not to gain weight when working at home


In order not to want to eat constantly, one must learn to enjoy life from other sources. A passion for work can become truly happy. But in life there are other options for obtaining pleasure: hobby, personal communication with friends, and just calls to relatives. It is necessary to know what is going on around, attending various events.

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