Working from home is a dangerous business when you aren't used to it. Not only are your temptations to online shop and binge watch the Walking Dead or Ozark, but it can also be very easy to over-consume calories (especially if your exercise has come to a screeching halt). Today we are going to tackle some strategies to keep the calories at bay.
RECALCULATING YOUR NUTRITION REQUIREMENTS
While we can't speak for everyone, there is a good chance your activity level went from "Light Activity" or "Moderate Activity" to "Sedentary" pretty quickly with the COVID-19 shutdowns. With less exercise comes less caloric needs to maintain your weight. You can re-calculate your macronutrients and LEARN how to navigate myfitnesspal, measure foods, and conquer uncertainty around tracking macros. Only $25 to join @tay.siewin and @danielle_marie_ this Thursday (4/16) at 5 pm for a Zoom class all about starting MACROS. Please use the link HERE to sign up!! (Once you sign up you’ll receive the meeting link and your ebook!) Knowing your macronutrients (protein, fats, and carbs) is the basis for ANY diet!
While we STILL encourage you to get active however you can (while being responsible and practicing social distancing), it CAN be pretty difficult if your favorite gym is closed down or you have shelter-in-place orders in your state. Luckily, some awesome brands have stepped up to help you work out from home.
Nike Training Club App, regularly $14.99, is now downloadable for free! Nike Training Club provides free workouts for everything from bodyweight-only sessions, invigorating yoga classes, targeted training programs, and full-equipment home workouts for all fitness levels.
Another is Core Power Yoga on Demand! This great yoga practice has a free series specifically for this time.
Lastly, the vastly popular Peloton has increased its free trial period from 30 days to 3 months! Peloton has a mix of running, strength, toning, cycling, yoga, meditation, and outdoor workouts.
Utilizing one of these great services might bring you from that "sedentary" activity level up to a "lightly active" which will give you more calories to work with!
SCHEDULING YOUR MEALS
Meal timing or nutrient timing is the term to identify the activity which involves arranging meals throughout the day and eating them in strategic times (1). We will talk about this in another blog post, but let's break down some of the basics of meal timing.
A 2017 study shows that in relatively healthy adults, the consumption of breakfast large and high in protein near their waking hours with no snacks trough the day helped them to lose weight while preventing yo-yo effect or long-term weight gain (2).
12 to 14-hour fasting can make marvels to your weight loss plan. In the opposite of what you may think (i.e. starving a full day to lose some pounds) the correct arrangement of your daily meals as well as cutting up the snacks throughout the day will help your system.
So what's the take-home message? PLAN YOUR MEALS and your snacks, so you aren't mindlessly eating while sitting on your computer. Use a timer if you have to!
DRINK PLENTY OF WATER
Drinking plenty of water throughout the day and with your meals may help you control your weight by decreasing your appetite (3). Try drinking 500ml (2 Cups) of water 30 minutes before your meal to help curb your hunger (4).
DON'T WORK IN OR NEAR YOUR KITCHEN
Unless it is absolutely necessary, try to set up your desk or work station in an area not near the kitchen. Better yet, don't even allow the kitchen to be in sight! You might be a little too tempted to sneak over to the fridge (again) to check for snacks if you are constantly looking at it.