6 Ways to Lose Weight While Working From Home

A home office desk in rustic log-cabin tones and a view of snowy pine trees through the window.

Ahh, the comforts of working from home! You can hang out in your favorite chair. Your refrigerator is just steps away with all your favorite snacks and beverages. You may or may not be able to sleep in a little bit because your commute has significantly changed. There are a lot of perks! You might have even gone as far as to purchase some home gym equipment with great intentions during the first round of shutdown. And yet, the weight may have started to creep up despite those great intentions. With these 6 steps, you will be on your way to weight loss success!

1 Create an Optimal In-Home Work Space

As comfy as your recliner is, you are not doing yourself any favors. Sitting on furniture that is not ergonomic promotes muscle imbalances, pain, and poor posture. Believe it or not, you will be more comfortable on a supportive, upright chair and seated in front of a desk or counter than on a couch, bed or recliner. You will also find it is easier to stand up, sit down, and take short physical breaks when moving from a proper chair or stability ball versus a softer seating arrangement. 

Next up, try to find an isolated location in your living space. If you have a spare room, that’s perfect! If not, you may want to consider hanging drapes, tapestries, or pretty cloth from your ceiling to create the illusion of a separated space. If noise is an issue, you may want to consider purchasing simple noise-reducing disposable earplugs, or you may want to opt for one of the many companies that makes custom noise-canceling earplugs. 

Lastly, balance the feng shui. Play with the furniture location. Add a plant or two, a cute lamp, a picture or anything small but calming to make your workspace enticing. After all, if you don’t love the feel of your workspace, you won’t be as productive or relaxed.  

An artistic top-down view of a plate of sushi in various roles with chopsticks and soy sauce next to the main plate.

2 Stick to an Eating Schedule

Humans are creatures of habit. This goes from our conscious habits, like brushing our teeth, to our unconscious “habits,” such as our circadian rhythms, and hormone cycles. When we stick to doing certain things at the same time every day, such as eating and sleeping, our metabolism and hormones regulate and stabilize which leads to a happier, healthier body. Try to wake up and eat breakfast at the same time every day. Avoid caffeine if possible. Have a morning snack and work break at the same time every day. Same for lunch, the afternoon snack, and dinner. Try to go to bed at the same time every day as well.

An image of home-made raw bars portioned out into squares.

3 Portion Your Snacks

Either using measuring utensils such as cups or spoons, or a scale, take the time on the weekend or an off day to portion out snacks into reusable containers to last a few days. Plan on one morning snack of about 150 calories with about 10 grams of protein and an afternoon snack of about 150-250 calories with about 10-20 grams of protein (numbers vary widely depending on your activity level and body stature!) 

BONUS TIP - If you work out during the morning or afternoon, time your snack immediately after to maximize muscle recovery and post-workout gains.

An image of an open minifridge showing various bottles and snacks.

4 Bring Your Snacks to Your Office

When you go to your workspace for the day, take one or two snacks with you for a morning and afternoon break. Don’t return to the kitchen for snacks. If you like fresh snacks that require refrigeration such as celery and hummus, consider getting a tiny snack fridge to keep in your workspace or office. 

5 Plan a Workout Break into Your Schedule

Whether you only get up and move for 10 minutes or you have time to go for a full 60, planning your workouts into your day is just as important as planning your snacks and getting into regular routines. Zoom calls all day? Wear your workout bottoms with your professional tops to save time on changing. Keep a full water bottle in the fridge ready to go. Have a workout routine already picked out or written down. Need ideas? Visit our YouTube for 10-30 minute workout videos for all levels of ability. It is better to get in 15 minutes 5 or 6 days in a week than one to two hours 1 or 2 days a week. Consistency is key!

My go-to workouts: 15 Minutes of Cardio on an elliptical or treadmill + 30 Minutes of weight lifting (2 exercises each for upper body, core, and lower body) followed by a few minutes of foam rolling and a quick shower 3 days a week plus a 30-minute elliptical workout, extended foam rolling and shower 2 days a week. Both take 60 minutes.

6 Stay Hydrated

Yes, the research has indicated that coffee counts towards your daily hydration, but in reality, most Americans are chronically hypohydrated (under-hydrated) which can lead to a myriad of negative effects. Signs of chronic mild dehydration include fatigue, brain fog, poor digestion and GI discomfort, muscle fatigue, pain, and more. Try to drink about ½ C of water every 30-60 mins during most of the day. Not only that, salt your food to taste and don’t worry about it!! Salt has an undeserved bad rap and should instead be considered an unsung hero to optimal health. There are of course exceptions but if you really want to dive into why, read The Salt Fix, by Dr. DiNicolantonio Cardiologist.