June 1, 2020

June 2020 Corporate Newsletter

10 WAYS TO MAINTAIN YOUR WEIGHT WHILE WORKING FROM HOME

When it comes to working from home, success in managing your weight comes with having an actionable plan in place. Follow these steps to maintain your weight and manage your goals!

1. Plan Your Daily Schedule

Start the day right! Plan time into your day for activities like fitness, healthy meals and breaks. Consider blocking your work time into chunks of the day and distributing meals and breaks in between. Aim to include a meal or snack every 3 - 4 hours to keep energy and hunger levels in check. Set up dedicated workday start/stop times for work-life balance.

2. Add to Your Calendar

Add your daily schedule into your smartphone or paper calendar. Set reminders or alerts to stay on schedule. It’s OK if your schedule changes – just make sure you still account for the basics like meals and movement.

3. Set Up a Dedicated Workspace

Establish a dedicated workspace in your home to focus on work and limit distractions. Avoid working in the kitchen to limit temptations of mindless eating. If you must work in the kitchen, position yourself away from the refrigerator or pantry. Out of sight, out of mind.

4. Plan and Prep Meals for the Week

Get ahead on your week by using the weekends to plan and prep meals. Dedicate a set time for grocery shopping and plan out your meals and shopping list before you go to stay on track. Be sure to prep ahead items for quick meals using leftovers and make lunch the night before to enjoy during the busy workday.

5. Stay Hydrated

Aim to drink at least 64 oz of water a day. Consider using a refillable water bottle to keep track of intake. An added bonus? Filling up that water bottle means a reason to get up from your seat and take a break. Other sources of hydration include sparkling water, tea, and low-fat or non-fat milk. Keep coffee and caffeine intake to 1-2 cups a day.

6. Stand Every 20 Minutes

Avoid the urge to sit at your desk and computer for hours at a time. Try to stand up and stretch at least every 20 minutes. Use time on phone calls to stand and move around or even do a few exercises. If the weather is nice, take your conference calls for a walk outdoors.

7. Assess Hunger Using the Hunger Scale

Before grabbing something to eat, assess how hungry you are by using the Hunger Scale. This will help you be more mindful about what and how often you are eating during your workday.

8. Enjoy Satisfying Snacks

Snacks are important to provide energy throughout the day. Be intentional with your snacks and make sure they are scheduled into your day to limit mindless eating. Aim to combine high fiber and protein-rich foods which tend to keep your blood sugar steady, curbing hunger.

Snack ideas include:

• Raw vegetables with hummus

• Apple with peanut butter

• Yogurt parfait with fruit and granola

• Nuts and string cheese

• Trail mix

• Hardboiled egg with grapes

• Sushi roll

• Edamame

9. Fit in Fitness

Add fitness into your daily schedule. Aim for at least 30 minutes of movement a day. Find activities you enjoy doing so you are more likely to stick with them. Determine the time of day you are more likely to do physical activity. If you are tired at the end of the workday, consider exercising in the morning or lunchtime when you have more energy. Check out at-home fitness options like live streaming, apps, YouTube, and OnDemand workouts and classes.

10. Take Productive Breaks

Breaks are important for clearing the mind, for giving your eyes a rest from screen time, and for movement. Break time ideas include:

• Play with the kids or walk the dog

• Do laundry or check the mail

• Meditate or practice deep breathing

• Tidy up your workspace