Some may assume that a work-from-home setup means more time for self-care and more opportunities to be productive. But the reality is, you start working even while you're still in pyjamas, eating any snack from the fridge because you don't have enough time or energy to make a proper meal.
You may end up stuck on your couch all day, neglecting workouts and social interactions. This kind of work environment is definitely not for everyone!
Still, staying healthy while working from home is absolutely possible. It may be harder for some than others, but lucky you because we’re here to help. Here are some tips to help you keep your nutrition in check and start building healthy habits.
1. Create a separate work area
As much as possible, try NOT to set up your desk near the kitchen. That sort of proximity may tempt you to check the fridge and eat a snack every now and then. That’s not a great way to eat healthily.
Set a specific schedule for your meal preparation and lunchtime. If this is not quite applicable to your current setup, you may simply put up a sign on the fridge to remind yourself that the kitchen is closed until your scheduled meal/snack.
It may not be completely effective at first but give it enough time and you’ll most likely get used to it.
2. Keep a consistent sleep schedule
When you're at home all day, there's a high tendency to have an irregular sleep schedule. You may either spend late nights working on your tasks or you may not even notice that you took a long nap in the afternoon.
This will affect your entire work timeline, resulting in poor performance. That's why you must have a consistent waking time and bedtime schedule.
Even if you don't have an early conference call or video meeting, you must still get up on time. This will help you start your day right.
Instead of binge-watching Netflix before bedtime, save it for the weekend. If you really want to take a nap, setting an alarm might help you.
3. Set a workout time
This may seem hard, as you’re probably wondering how you can squeeze workout sessions into your hectic schedule. However, there are lots of basic and quick exercises that'll benefit you in the long run.
Even by simply standing up and moving within a 15-minute break, it can help you lift your mood. You can also do some squats or stretches in front of your desk.
For an overall fitness improvement, treat your workout session like a business meeting. Create a schedule and put it in your calendar – you may do it early in the morning before work hours or even after work. It’s your personal preference, whichever works best for you!
4. Include a designated mealtime in your schedule
You should also plan your snacktime/mealtime. Act like you're in an actual office, as you can't eat all day long and there must be scheduled breaks.
Set lunchtime around noon and if you like to have afternoon breaks, allocate time for that as well. If it’s nearly impossible to take a break due to some circumstances, set an alarm on your phone or desktop to remind yourself to take a break later,
Most importantly, when it's mealtime, just eat. Sit down at your kitchen table, turn off your electronic devices and eat mindfully. Working during your lunch break might lead to eating faster, which can make you gain weight.
So, take a few scheduled minutes off from work daily, enjoy your meal, and relax. This will help you regain your energy for the rest of the day.
5. Plan your daily meals and snacks
Eating healthy lunches regularly can be challenging if you have a heavy workload, so it might be better to prepare your meal in advance.
Remember that it doesn’t always have to be a fancy meal; you can simply make a veggie omelette or mix up nutritious fruits and vegetables for a hearty salad.
And when it comes to snacks, it's highly recommended NOT to eat out of a large container because it's hard to control the portions. Get a bowl and mind the portions as you fill it – it's also wise to check the serving size on the label. But no worries if you’re snacking on our handy single serve packs as they are all portion-controlled. 💯
6. Make sure to focus on real food
Well-balanced meals keep us fuller and more focused for a longer time. They also have a positive impact on our mood and energy level.
So stock your fridge with fruits, vegetables, whole grains and many more nutritious snacks. Moreover, avoid drinking too much caffeine and indulging in junk food.
7. Stay hydrated
According to the specialists at Gastroenterologist Singapore, dehydration may cause fatigue and headaches or worse, vomiting and diarrhoea. All of these will reduce your productivity and alertness.
Therefore, it's extremely important to fill up a water bottle and place it on your desk at all times so you won't forget to drink plenty of water. It's advisable to drink half your body weight (in pounds) in ounces of water every day.
With habits like these and an organised schedule, you can easily stay healthy even when working from home. Don’t forget to check out Boxgreen’s yummy snack boxes if you want to get started by switching out your junk food for some healthy treats! 😋