Snacking, distracted eating and lack of mobility are some things to watch out for
It's very important to keep your nutrition quotient in check when your home becomes an office - especially as it's very easy to binge or overeat during that time. In between the stress of work and virtual calls, it's not uncommon to grab a pack of crisps or a cup of ice cream - and before you know it, you've put on a few pounds. Other times, you're so immersed in your assignment that you skip your meals, seeing as there are no fixed timings of lunch breaks at home. This can lead to a tremendous decrease in your body's metabolic rate and slow your weight loss process.
The first step to balance your health and work life is to plan and prepare your meals ahead of time. For instance, try to make your breakfast the night before. Put oatmeal into a thermos of hot water, and let it sit overnight. In the morning, you will have hot cooked oatmeal ready to eat. Alternatively, boil eggs in advance for some quick-to-whip-up egg sandwiches. You can pre-cut your veggies to enable you to grab a salad for lunch. But of all the times in the day, the evening meal is when most of us are most vulnerable to unhealthy snacking. Here, again, planning your snacks will go a long way. Keep a small jar of healthy nuts and seeds, some crackers with hummus, or fruits within your reach. This will help you avoid buying or eating snacks that are high in fat and sugar at the last minute. Avoid buying preserved or canned foods. Remember, out of sight, out of mind.
Next, ensure you drink plenty of water. Make sure to keep a bottle of water near you at all times. Your thirst sensation runs quite a bit slower than your body's need for water. By the time you realise that you're feeling thirsty, your body will already be suffering from dehydration. Always drink water before you get thirsty. Keep salt at bay, as excess salt can cause dehydration or fluctuations in blood pressure. This can be done by avoiding foods high in sodium. Make an effort to reduce your intake of salty salad dressings, canned soups, and baking powder. Food containing sodium as a preservative - such as ketchup, chilli sauce, soya sauce, pickles and various chutneys - must also be avoided.
Many times, the urge to continue working while having meals is tempting. Avoid doing this, as distraction can lead to overeating and even decreased satiety. Instead, aim to have a relaxed meal to help you increase efficiency at your work. Eating slowly will enable you to enjoy every morsel, and chewing slowly is good for digestion. It will also help you keep a check on the portion sizes you are consuming.
Lastly, keep yourself mobile instead of sitting in one place. Sitting on a comfy sofa for a long time can lead to musculoskeletal pains. Keep yourself moving. You can designate different places in the house for different times. For example, spend mornings in the dining room, afternoons in the study room, and early evenings on the balcony. This small change can not only take care of your posture - that is, reduce continuous strain on the neck and back - but also increase your productivity.
Change is a part of life. Let's aim to make it a positive one for optimum health benefits.