Understanding Work-From-Home Weight Gain
The COVID-19 pandemic forced many people to abruptly shift to remote work. And working from home long-term often brings lifestyle changes tied to weight gain.
Common Causes of WFH Weight Gain
When home replaces a separate workplace, days tend to become less structured overall. This can lead to habits like:
- More sedentary time at desks
- Increased snacking/grazing
- Bigger meal portions
- Less activity throughout day
- Disrupted sleep patterns
Stress related to job uncertainty, health fears, caregiving duties, boredom and lack of normal routine also provokes many to eat more and exercise less a recipe for gradual weight creep.
Most Impacted Groups
While the problem touches workers across backgrounds, data reveals remote employees in certain categories report the highest levels of weight gain since early 2020 lockdowns, including:
- Middle-aged adults 35-60
- Parents juggling homeschooling
- Healthcare professionals
- Previously active commuters
- Those with past diet struggles
Additionally, employees who lack dedicated home offices and women tackling increased domestic duties show greater weight increases in studies.
Nutrition and Lifestyle Fixes
If the Quarantine 15 snuck up on you while working remote, know that targeted diet and lifestyle changes can help you shed pounds. Consider the following expert tips to halt and reverse WFH weight gain.
Assess Current Calorie Intake
Many dont realize just how much they graze while working at home. Carefully logging meals and snacks for 3-5 days gives you clearer data to understand caloric excesses derailing weight loss.
Batch Prep Healthy Meals
Set aside a few hours each Sunday to cook lean proteins, grains, veggies and healthy snacks like cut vegetables, hummus and fruit. Portion these out into containers with calorie counts marked to enable mindful choices.
Stock Better Snacks
Stop buying tempting, overly processed snacks. Instead, fill the home with fresh fruits, Greek yogurt, nuts, protein bars and similar satisfying options under 150 calories.
Set Eating Timeframes
Dont randomly nibble all day. Allow yourself defined meal times, like 8am breakfast, 12pm lunch, 3pm afternoon snack and 6pm dinner. Hydrate well in between.
Use Smaller Plates
Dish out meals onto salad-sized plates, which tricks your brain into thinking portions are bigger than similarly sized amounts on large dinner plates.
Fitness Changes for Weight Loss
You cant out-exercise poor eating habits. But increased physical activity is crucial to dropping remote work weight gain. A multifaceted fitness approach works best.
Add More Non-Exercise Activity
Look for opportunities to move naturally during your work from home day, like pacing while on calls or marching in place when reading emails. Set timers to stand and stretch hourly.
Schedule Exercise Sessions
Without the commute forcing you to walk somewhat, you must consciously calendar consistent workout sessions. Ideally aim for 30-60 minutes daily mixing cardio, strength training and stretching.
Try Occupational or Mobility Workouts
Make household chores and childcare active using resistance tools as you clean, lift groceries or play. Wear a weighted vest when running family errands to burn extra calories.
Invest in Home Gym Equipment
Buy affordable home gym equipment like resistance bands, yoga mats and connected stationary bikes enabling remote classes. Eliminate excuses not to workout from home.
Walk During Virtual Meetings
When possible without distraction, walk indoors or outside during video conferencing rather than sitting stationary at a desk hour after hour.
Remote Work Weight Loss Motivation
Transforming engrained habits that promoted weight gain in a new remote work lifestyle takes patience, resilience and ongoing motivational strategies, like:
Join Online Weight Loss Groups
The shared journey and accountability of virtual weight loss communities helps you stay inspired as you work toward diet and fitness goals.
Use Tracking Apps
Monitoring fitness wearables and food logging apps provide visible records of successes motivating continued progress. Small milestones maintain momentum.
Focus on Overall Wellbeing
Rather than fixate only the number on the scale, focus more holistically on boundless energy, restful sleep, balanced mood and reduced stress as metrics for lifestyle improvements too.
Be Compassionate With Yourself
Banish negative self-talk if you hit plateaus occasionally.instead Show self-compassion and get back on track with the 80/20 approach - eating well 80% of the time.
Enlist a Weight Loss Buddy
Ask a colleague, friend or family member to undertake the weight loss journey virtually alongside you. Cheer each others small daily fitness victories.
When to Seek Help
Despite diligent self-directed efforts combining healthier eating, more activity and positive mindset shifts, your weight loss progress may feel painfully slow. If so:
Get Bloodwork Done
Ask your doctor to run tests assessing key hormone and vitamin levels tied to metabolism like thyroid, vitamin D, cortisol and insulin. Addressing deficiencies can alleviate excessive hunger/cravings.
See a Registered Dietician
An expert nutritionist can analyze your food logs more comprehensively. They assess everything from macro balance and caloric intake to hydration needs. Customized diet plans aid loss.
Visit Your Doctor
If you still struggle to control emotional or binge eating, ask for referrals to cognitive behavioral therapists specializing in disordered eating and weight management. Medications may also help
Remain patient on your weight loss journey amid remote work life adjustments. Gradually cultivating healthy nutrition and active lifestyle habits leads to confidence, vitality and a healthy relationship with food long-term.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
Add Comment