Hack your weight while on WFH mode

Welcome to Healthhacks!

Hi everyone! As you know, every Tuesday, I bring science-backed health hacks for you. The purpose of sharing weekly hacks is simply to help you become more productive at work and also, in day to day life. 

Today, I am going to share hacks on shedding weight for all who are telecommuting or on ‘work-from-home’ mode. 

#Healthhacks #28

Majority of the working employees are working from home and accepted it as a new normal due to Covid-19. One way, it gives relief by saving from office-hush, traffic-time had added time worth with our family. On the other hand, being overdosed with digital work without having mindful eating and the absence of breaks in between the work, have hugely impacted our health and wellbeing. We end up binging and dehydrate ourself. Prolonged or stretched sitting and working pattern results majorly into  

Being overweight

High WHR (waist-to-hip ratio)

Muffin top belly fat

sugar spikes or Uncontrolled blood sugar

 emotional wellbeing

And, above all mentioned problems further, add on their disturbed sleep, stress & anxiety list.

Since we have now comfortable with WFH and adopted the digital tools to work efficiently, why don’t we treat the home as an office for the duration you’re working, each day and structure it mindfully?

Our brains are prone to have excuses. Earlier when you had to hit the office in the morning, you had the excuse of waking up early, preparing yourself and traffic time to reach your work station. Now, you can utilize the time and do the workout at home, but you still don’t. Why? Is it because after work you were active till late on social sites and or streaming online for interesting videos, movies, web series etc? Did you realise that you have always some additional flexibility in your daily routine, even then, you might feel tethered to your work at home.

I mean, we always make some excuse and keep on arguing to prove it. Right? What I really want to say and suggest here with you all that do plan your day with a work plan in advance. Be very kind to your body, don’t make it overweight and blame on fat cells and metabolism later. Be wise to take out time for yourself to maintain overall wellbeing.

Oh! I didn’t mean to dwindle your energy level. Rather I am here with 5 science-backed hacks with which you can deal with WFH health problems.

1. Structure your day

An important aspect for WFH employees. Plan your day in advance and prioritize work and breaks, both. Focus on one thing at a time, be it having your lunch or taking a break to have tea or coffee. Avoid doing things together. Leave the present workstation that you have made at home while on the break. Schedule a clock, if you want.

1.  Distracted eating

Not paying attention to what you’re eating can make you eat more. Maybe you continue to binge and work on screen. And, of course, you will try to pick some handpicked and finger snacks. Majority of them are not healthy. They mostly serve you with a load of calories and fats.

On the other hand, focusing on your meal has several benefits. Eating attentively actually enhances your memory and concentration, eventually adds on work productivity. Start this practice from today itself.

1.  Workout- break

WFH means a kinda self-isolation. No one is checking if you get up from your chair every hour. So, you should take a mindful break and indulge in doing some yoga, stretchings or the activity you really love to involve with. For overweight or those who developing tummy, go for a quick 20-minutes workout. That works more efficiently if you do it before having your lunch.

Another advantage of doing exercise is that it naturally boosts endorphins, which boosts productivity by increasing happiness, enjoyment, and interest levels, all of which are important for productivity.

Don’t worry, the boss isn’t going to give you the side-eye. In fact, you will impress your boss with your maintained weight and toned physique.

1. Step up the hydration level

You look for your water bottle only when you are very thirsty or your body demands water. Unless you keep it as it is or pour tea and coffee inside, thinking that it also contains water. But, since you are now, understood enough that WFH is a new workstation and to maintain good health, you need to step up hydration level with the water. You can also infuse water with different nutrients that help in your body metabolism and later in weight loss. 

Check out the link here for details: infusion-water 

1. Be kind to your body

Another work from home advantage is that we have 24X7 access to the kitchen. Doing nothing for your body and the absence of mindful eating is actually calling unavoidable health problems to you. So, be kind to your body. Try to maintain the weight by eating healthy and indulging in some workout. Self-motivation works best for you.

-You can also keep some motivational sticky notes near your work-chair, so they are the first thing you see and read in the morning. 

-Replace sugar-rich drinks with healthy beverages like- green tea, herbal tea, lemon tea, green coffee. Among dairy, pick low-fat yoghurt, buttermilk. To lower the sugar craving, munch on healthy dark chocolates. You can have few nuts like 5-8 almonds, 1 avocado and walnut and a teaspoon of superseeds like chia, flax, sunflower seeds in between.

-Reward yourself with healthy food & beverage items or prepare and eat your favourite recipe at the end of the week.

Do you keep yourself engaged in any wellness activity? Are you looking for any health hacks in particular? Feel free to write me back in the comments section for any such hacks.