For Part 2 of our ‘A guide to Working from Home’ we will talk about weight loss, weight management and stress management. It is really easy to gain weight while working from home as you are out of your normal routines and able to go to the cupboard to get food whenever you like. You can also become more sedentary with gyms being closed and feelings of laziness and complacency. Feeling stressed and anxious can play a big role in gaining weight too as you may be comfort eating, pushing down emotions with food or eating out of boredom. Here are some tips to keep to you on the right track for your weight loss and weight management so that you can come out the other side of this fitter and healthier than ever before!
1. Create Routines while working from home
Routines are a great way of keeping your weight loss on track and weight in check. Regular eating patterns and gentle exercise are a simple way to keep on track. Following a daily meal plan and eating regular healthy meals and snacks is what will keep you from putting on weight and also keep you losing weight while working from home. Try to wake up and go to bed at similar times too.
2. Don’t keep junk food in your house
The best way to keep you from eating bad food is to not keep any in your house. That way if you are craving something bad you will have to actually make an effort to go out and get it and in this environment right now it’s not as easy or as safe as it once was. Always have lots of healthy options in your fridge and cupboard especially snacks for when the urge for junk food occurs.
3. Keep a food journal – Conscious eating
Writing down what you eat everyday is a great way of keeping on track with what you are eating. It can be surprising the first time you do this. You may think you’ve had a really healthy day but when you actually read what you have eaten throughout the day you may realise there are a few items in there that aren’t doing you any good. It could be a simple snack or soft drink but day after day these add up. Keeping a food diary is a great way of checking in with yourself, eating consciously and keeping you accountable. Research also shows that when people are doing a diet to lose weight that people who journal can lose up to 10% more than people who don’t journal.
4. Set weight goals
We all know that when you are working towards something it makes it easier to keep motivated and on track if you have a goad in mind. Have a number in mind that you want to work towards and think of a reward (Not a food related reward) to give yourself for reaching that goal. You can even set mini goals along the way if it’s going to take you a long time to get to your main goal. Create a list of these mini goals and tick them off as you reach them. This is also great for looking back and seeing how far you have come. You will be amazed!
Another fun tip is to remind yourself how much weight you have lost by finding an item of similar weight and then picking it up or carrying it around. For example if you have lost 5kg then pick up a 5kg bag of rice or potting mix. Feel how heavy it is. Close your eyes and imagine that this is weight or fat that you have lost. Afterwards pat yourself on the back and congratulate yourself on your efforts to date and then commit to your next goal.
Staying active is not only great for your health but for you waist line too! Now that we have more time on the weekends and during the week with no long commutes in peak hour traffic there is no excuse not to use that time to do a workout. Exercise is great for keeping you flexible, strong, reduces stress, strengthens your immune system and will improve your metabolism. You can go for a walk or gentle jog around your neighborhood or at a local park. Or find some exercise videos on YouTube. Just type in the type of exercise you are wanting to do whether it’s strength/toning, cardio, HIIT, yoga or pilates you will be able to find something you like on YouTube! A fitness YouTuber that I love is Chloe Ting
6. Manage emotions and stress while working from home
With everyone under so much stress, emotions are running high right now so it’s important to talk about how you are feeling either with a loved one or a therapist. Different emotions that are going to come up from working at home can lead to overeating, binge eating, comfort eating and emotional eating. To keep your weight on track we want to avoid this so dealing with these emotions as they arise is imperative!
Often acknowledging a feeling when it arises can be beneficial. Don’t feel bad or guilty that you are feeling something you might perceive as negative. Acknowledge it and then consciously let it go.
It’s also important to keep chatting to friends, family, us at the clinic etc… so that you don’t feel isolated. We are always here to help and support you.
And remeber that Naturopathically we can help you with Stress, Anxiety, Depression or if you are just not feeling yourself. Natural supplements are very effective in this area, work quickly and have none of the side effects of medications.
We also have a range of psychologists and our counsellor Diane who can help support you if need someone to chat with or to help put strategies in place to assist you.
At Capalaba Natural Health our award winning Naturopath Tony Daniel specialises in weight loss and can assist you if you are looking to lose weight or maintain your weight. We offer phone and online zoom consults as well as in person in our clinic. Most people lose between 1 – 2 kg of weight per week while simultaneously reducing fluid retention and increasing their energy levels. If you would like to discuss your goals with Tony the Naturopath then give us a call on 3823 3103 or book an appointment online here. We would love to hear from and help you! For more information on how we can help you to lose weight click here.
You can also read ‘A Guide to Working from Home’ Part 1 here!