Have you changed anything about your diet since working from home? Do you skip breakfast and indulge in an unhealthy lunch later? Are you snacking while working on your laptop? These are all changes that can harm your health and, above all, affect your productivity when working from home.
Discover what diet to adopt to be effective in teleworking and avoid gaining extra weight.
Start your day with a fruity breakfast
Start your work day with a good fruit salad fresh will provide you with a powerful dose of fiber, vitamins andantioxidants essential to keep fit and stay efficient all day long. You can combine them with overnight oats or porridge to save time. Use a plant-based milk alternative or add frozen berries for more variation.
Try to eat breakfast at the same time every day, even on weekends. Don't skip that first meal of the day. Skipping breakfast has been shown to lead to cravings and binge eating during lunch and dinner.
It is particularly important to do not snack in front of your computer. People tend to eat more when they are distracted, and they even eat more at the next meal as if their body had not properly registered the previous food intake!
Use the Dish Method for Lunch and Dinner
Think of the plate method as a model for your meal. Fill half your plate with vegetables, either a salad or a cooked vegetable dish. They are rich in fiber, vitamins and minerals and low in calories. Reserve a quarter of the plate for proteins, and finally, leave a quarter of the plate for carbohydrates like rice, noodles or potato dishes. A tip from dietitians is to make your plate as colorful as possible.
A balanced dinner is extremely important at the end of the day. Taking time to eat dinner will help the body prepare for the next day.
When cooking, use healthy oils like olive oil, canola oil, walnut oil or grapeseed oil. And of course, remember to hydrate yourself regularly by drinking 1.5 liters of water per day.
Have appetite-suppressing and brain-boosting snacks
If you feel hungry between meals, try drinking some the water. Often the urge and feeling of hunger are triggered by not drinking enough water! Water is also full of minerals essential for the proper functioning of your brain. A good indicator of whether you need to drink water is when you feel your concentration waning.
If hunger pangs persist, eat healthy snacks! Opt for fruits and vegetables raw, such as carrots or peppers. Nuts and seeds are also an excellent option given their richness in Omega 3. But be careful, this is valid as long as these oilseeds are in their natural state, without a lot of salt or oil.
And if you don't already regularly incorporate blueberries in your diet, their brain health benefits may motivate you to start. Considered a kind of “ super food », blueberry is synonymous with brain health. Its brain-boosting power comes from its high concentration of antioxidants, which help balance the number of free radicals in the body to counter oxidative stress and support an immune system healthy and functional.
For more productivity when working remotely
For an effective teleworking day, follow these few tips:
- Don't work in the kitchen. Easy access to cupboards and the sight of food can subconsciously make you feel hungry.
- Hydrate regularly throughout the day and avoid drinking too much coffee and drinks which will certainly give you energy, but only fleetingly.
- Establish yourself a regular meal schedule to provide your body with the nutrients it needs consistently.
- Managing your feelings is important when working remotely. Listen to your food sensations as much as possible. The rule is simple, only eat when you are hungry and know how to stop when you are no longer hungry.
- Avoid overly rich foods that simply hurt your productivity at work. Foods that are too fatty, too salty and too sweet slow down your concentration and limit your performance.
- Don't buy no junk food. It's so much easier said than done, but it starts with your grocery store. If you don't have junk at home, you won't be able to eat it. It's simple !
To summarize, an optimal teleworking day requires good meal management and the establishment ofa healthy eating plan and balanced. Especially since weight gain while working from home is very real.
With a few simple changes to your remote work routine, you can get fit and healthy no matter where you prefer to work from, even if it's in your bedroom!