Though being a long-distance employee certainly has its challenges, working from home also offers fantastic advantages for anyone hoping to shape up their eating and exercise routine. With these tips and just a little planning, you can learn how to make the most of your goals while working remotely!
1. Breakfast of Champions: Did the mad dash out the door to the office each morning keep you from eating a proper breakfast? With no commute required, now it's time to re-commit to the most important meal of the day. Whether you like to sit down to bowl of hot oatmeal topped with spiced apples and pecans, classic scrambled eggs with whole-grain toast or Greek yogurt layered with fresh berries and toasted coconut, starting your day with a nutritious breakfast will help you feel like a champion all day and keep hunger at bay for hours.
2. Home-Cooked Success: Nothing beats home-cooked meals when you’re trying to lose weight and get in shape. Though eating out can be fun, most restaurant meals will destroy your calorie budget before you can say, ‘Check, please!’. By prepping your own meals, you can create a meal plan that is perfect for your goals and tailored to your nutritional needs. Added bonus? All the money you save on pricey restaurant bills can go toward incentives and rewards to keep you on track, like healthy grocery splurges, new workout equipment or even a trip to the spa.
3. Take Inventory: Struggling to lose weight? Or maybe you’d like to clean up your diet, but you’re just not sure where to start? Working from home offers the perfect opportunity to take a little inventory and start a food journal. Keeping an accurate record of what and how much you eat will provide you with vital information as you set goals and create an action plan for reaching them.
Though most of us would be hesitant to bust out the measuring cups in the staff lounge, working from home allows you to do so in the comfort of your own kitchen. Yes, measuring or weighing out portion sizes takes an extra minute or two, but getting an accurate read on your daily intake is definitely worth the effort. Find a method that works for you and soon you'll be on your way to a better understanding of hunger, cravings and your eating habits.
4. Rule your roost: Making changes to your diet and exercise routine can be tough—especially if you’ve got a cheeky saboteur as a cubicle-mate. Though there are plenty of things to miss about working onsite, negative peer pressure sure isn’t one of them. Instead of lamenting all those missed work lunches, use this time away from the fray to focus on your goals and create an environment that will help you achieve them!
Since you’re the boss, make your home office an easy place to stay on track. Did the break room breakfast spread always get the best of you in the past? At home, stock up on your favorite healthy snacks to control cravings and give you the energy you need to face the day. Did the soda machine always lay claim to your spare change? Make a refreshing batch of fruit-infused seltzer water to sip on, instead. Without a bevy of stale this and sugary that to tempt you, you can clear the way for delicious options that you love and that won’t derail your efforts.
5. Grab a quick set: While knocking out a set of pushups might be an office faux pas, working from home gives you the unique opportunity to add quick bouts of exercise throughout your day. Squats, jumping jacks, planks and, yes, pushups will get your heart pumping and bust an afternoon slump better than any sugar fix. Not only is it great for your health and fitness, but adding quick bouts of activity throughout your day is also a great way to boost your metabolism, reduce stress, elevate your mood and, of course, burn calories!
6. No commute? No excuses! Did you previously spend precious minutes (or hours) of your day sitting in traffic? Reclaim this time and make the most of it! Whether you’ve struggled to squeeze in exercise, fix nutritious meals or get enough sleep at night, skipping the daily commute will give you the extra time you need to take better care of you, whether that's an extra 30 minutes of sleep, stretching or a proper workout. Plus, working out during your lunch break is now easier than ever—just lace up and go! Stream a favorite cardio class, jog to the neighborhood gym, or grab some sunshine and asanas out in the backyard.
Beware: Bumps Ahead
While it’s true there are many advantages for your health when working from home, there are definitely a few sand traps worth mentioning. First and foremost, it is a must that you establish a healthy routine of regular meals and snacks. With the kitchen within an arm’s reach, mindless eating and constant grazing may be a real temptation. By setting a few boundaries, like only eating in certain designated areas or rooms, you can rein in your noshing and stay within your calorie budget.
And speaking of routine, be sure to get in your workouts! If you used to hit the gym during your lunch break or lace up after work, don’t break tradition now. Pencil in your sweat sessions like any other important task to keep your fitness goals from falling to the wayside.
Be mindful, too, of what you choose to keep in your cupboards. Now that you’re home most of the time, you might find yourself rummaging around for treats or downing liquid calories more than you would in an office setting. Be selective when grocery shopping and don’t leave tempting foods out on the counters or at eye-level in the pantry.
Finally, though it’s fun to grab takeout now and then or pop in a frozen pizza, avoid getting in the habit of relying on these heavily processed foods. Not only is processed fare typically sky high in calories, but it also leaves something to be desired on the nutrition facts label.
With flexibility and access to healthy foods, working from home could be the missing piece in your journey to health. Look for ways to take advantage of all that your home has to offer without any of the temptations or distractions of office life and good health will be yours in no time.
