How to stop overeating when working from home?

Why does overeating occur?

Stress and boredom

Working from home often means dealing with stress due to unclear working hours, lack of interpersonal interactions and difficulty separating work and personal life. Stress can lead to emotional eating, where individuals use food as a form of comfort. Furthermore, boredom arising from the monotony of the domestic environment encourages foraging as a form of entertainment or routine interruption.

Lack of structure

Working from home often lacks the structured schedule you would find in a traditional work environment. This lack of structure can lead to irregular eating habits and consequently increased eating while working.

Availability of food

One of the main reasons for overeating when working from home is the immediate availability of food. When the kitchen is only a few steps away, it's easier to give in to impulsive cravings for snacks, regardless of hunger.

Work and living space

The lack of a clear separation between work and living space can blur the boundaries between work hours and free time, resulting in frequent searches for food, snacks, as a work habit.

Strategies to prevent constant foraging

Establishing specific times for meals and breaks can help maintain regular eating habits and reduce the need for food. It is also important that working hours are clearly defined in order to maintain a balance between work and free time.

Stress management techniques

Practices such as meditation, yoga, or brief physical exercises can help reduce stress and reduce the likelihood of emotional eating.

Organization of space

Separating the work space from the kitchen and dining area helps reduce impulsive eating. It is also helpful to have healthy snacks available and avoid buying unhealthy options.

Meal planning and healthy snacks

Preparing meals in advance and choosing healthy snacks can prevent impulsive food decisions and ensure that better options are available. Using apps to track your diet and build healthy habits can provide insight into your eating patterns and help you adjust them. Reminders and alarms can serve as reminders for regular meals and breaks, reducing the likelihood of overeating.

 

Tricks to prevent overeating

Water alarm

Set reminders to drink water every hour. We often confuse thirst with hunger. Drinking water not only hydrates you, but it can also reduce the urge to overeat unnecessarily.

Five-minute rules

If you feel the need to snack, set a five-minute timer. During this time, distract yourself with another activity - a walk, a short meditation or a chore. Many times the craving for a snack will pass.

Set a snack time

If overeating during work is unavoidable, set specific times of the day when snacks are allowed. This helps you maintain control and prevents constant nibbling.

Introducing snacks that require some effort

Choose snacks that require some preparation or effort before eating – for example, you need to peel an orange or assemble a small sandwich. Extra effort can reduce impulsive overeating

Swap snacks

Replace high-calorie snacks with healthy alternatives. For example, replace chips with vegetables and hummus or popcorn with no added butter. This allows you to still enjoy food, but in a healthier way.

Create a "don't eat" list

Make a list of activities you can do instead of eating snacks, such as taking a short walk, reading a book, playing with a pet, or listening to music. When you feel the need to snack, refer to this list for alternative options.

It's important to recognize that changing habits is a process that takes time and to be gentle with yourself as you adjust.