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Sticking to a healthy diet while working from home can be difficult. Especially since there is always a kitchen we can walk to + grab food from when we are hungry or just feel like snacking from stress or boredom.
I definitely don’t recommend “winging it” with trying to eat healthy when working from home. Like building any aspect of a healthy lifestyle, t’s important to have clear strategies + routines in place that develop into daily habits.
Why? Then you won’t have to think about eating healthy while working from home so much. It’ll just become part of who you are!
In this post, I am going to give 10 specific strategies that you can use to develop healthy eating habits when working from home.
1 | DRINK ENOUGH WATER
This is probably the best tip I can give you. It’s really important that you stay hydrated throughout the day. Many times, you think you’re hungry, but you really just need to chug some water. I recommend drinking 1/2 your weight in ounces of water each day. It’ll also help you feel full, energized, + focused. Click HERE for hacks for drinking more water + HERE for my favorite big water bottle that keeps track of how much you are drinking.
2 | DON’T WORK IN/NEAR YOUR KITCHEN
Out of sight, out of mind definitely applies when it comes to eating healthy when working from home. I would recommend setting up a workspace either on another floor from the kitchen or in a room where you cannot see it [+ where you typically don’t eat]. If you work in or around your kitchen, it will just tempt you to want to get up + grab a bite to eat a bit too often.
3 | DON’T EAT AT YOUR DESK
Just like I mentioned above, it’s important to not work where you typically eat if you’re trying to eat healthier. You should create a clear distinction between the space where you work + the spaces where you eat so your brain doesn’t associate them together. With that said, when it is time to eat a snack or meal, go somewhere else so you’re also not mindlessly eating while doing work. But, actually enjoying the food you’re eating!
4 | BUY A LIMITED AMOUNT OF JUNK FOOD
Out of sight, out of mind also applies here. Ok, so you might think about wanting your favorite processed snack that’s salty or sugary. But, if you don’t have it, there’s no chance you’ll be able to eat it. Don’t deprive yourself! I would still buy some treats. But, just enough to have a few times a week. Also, I recommend saving them for dessert time. Try to find healthier snacks that satisfy your sweet or salty tooth. Click for a list of 100 low-carb snack ideas HERE!
5 | PLAN YOUR MEALS/SNACKS IN ADVANCE
When you plan in advance, you’re making a plan to succeed. If you just “wing it” with the meals + snacks you’re eating, there is a high chance you’re going to grab foods that aren’t the healthiest choice or you’ll overeat. Click HERE to see how I plan my meals in advance each week + HERE for my free meal planning menu.
6 | PRACTICE MEAL PREPPING
It’s important to meal prep when you’re working from home is because you don’t want to leave your meals to chance if strong healthy eating habits aren’t established yet. I recommend batch cooking your breakfast/lunch in advance + having healthy snacks already chosen + portioned out. Click HERE for how I batch cook each week.
7 | DON’T LET YOURSELF GET REALLY HUNGRY
If you let yourself get very hungry you’ll have a hard time controlling your portions when it’s time to eat or you’ll end up grabbing for something last minute that wasn’t planned. I recommend that once you start to eat that you eat every 2-3 hours. It’s also smart to have a list of low-calorie fruits/veggies you can always allow yourself to snack on at any point [i.e. plain celery or apples].
8 | SCHEDULE BREAKS FOR MOVEMENT
Just like regularly sipping on water is important for any day, movement is also a key piece of creating a healthy lifestyle, as well as curbing your appetite. When you move, you allow yourself time to digest your food + mentally take a break so you can de-stress + disconnect from your job for a bit. Maybe schedule a 1/2 hour walk after lunch + 2-3 ten minute breaks to stretch or just walk around the house. Click HERE for hacks to move more every day.
9 | STICK TO A SCHEDULE
If you have the ability to stick to a schedule [I get that some jobs don’t allow for that] that will definitely give you a leg up with eating healthy when working from home. This will help you create discipline through a clear routine with built-in strategies like the ones listed above. I am not just talking about an eating schedule, but also a clear outline or when you’re working [maybe even tasks you have to do], walking, stretching, etc.
10 | PRACTICE INTERMITTENT FASTING
I find that intermittent fasting not only gives me more energy + I can focus more during work tasks, but I overall make healthier choices + eat less calories throughout the day. The later you begin to eat in the day, the less time you’ll have to worry about making those healthy eating choices while working! Click HERE for my post on the specific way I practice intermittent fasting.
*Please remember I am not a doctor + these are my personal tips I recommend based on experience. Consult your doctor if you have concerns about making changes to your diet.
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