How to Avoid Overeating While Working from Home   

How to Avoid Overeating While Working from Home

Person reaching for bowl of candy

November 11, 2021

Clinical Contributors to this story:

Keeping your nutrition in check while working from home can be tough. Unlike at the office, one major work-from-home distraction continues to be the refrigerator.

Here are some tips on how to eat healthy while working from home:

  1. Don’t work in (or near) the kitchen – The closer you are to the kitchen the more tempting it is to wander over and check the fridge.
  2. Plan out your snack and meal times – Just as you would plan out the rest of your day, also plan out when you’re going to eat. If this is hard to follow – hang a sign on your fridge to help remind you that the kitchen is “closed” until your next scheduled meal or snack.
  3. Meal prep – One of the beauties of working from home is being able to whip up whatever you want to eat for lunch but for some this can be a bit daunting and result in eating something not entirely too healthy. Just like you would for when you physically go to work – meal prep even when you’re not going to the office. Having items pre-cut and laid out will be an easier choice if all the work is already done for you.
  4. Focus on real food – Focus on protein, fiber, healthy fats, fruits and veggies to helps you feel fuller longer and help you be more productive throughout the day.
  5. Drink plenty of water – Dehydration can lead to headaches and fatigue, and sometimes hunger can be mistaken for thirst. Just as you would fill up your water bottle at the office – continue this habit at home too. Convert your body weight in pounds to kilograms by dividing by 2.2. Aim to drink that number in ounces of water each day.
  6. Don’t buy unhealthy snacks – If you don’t have junk food in your home in the first place, you won’t eat it. Instead stock up on healthy snacks such as yogurt, nuts, low fat cheese sticks, fresh vegetables or fresh fruit. In other words: If you can’t stop eating chips and cookies, don’t buy them to begin with.
  7. When you eat, just eat – Being distracted during a meal can lead to over-eating, instead take a break from work and sit down at a table to enjoy your lunch and relax for a few minutes.
  8. Portion out snacks and meals before eating – Never eat out of the bag or the container, it’s harder to control your portions (and know when to stop). Check the serving size on the container if you need extra guidance.

Don’t make working from home an excuse for poor eating habits. Instead, make it an opportunity to reset your diet and feel good about what you’re eating!


The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.


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