More and more Germans are currently working from the home office and are confronted with new challenges: the combination of stress at work, the uncertainty regarding public health and their own fridge right in front of their noses are causing some to eat more than in the office and to move even less.
A number of studies show that emotional or physical stress often increases the amount of food eaten and that meals with a higher fat or sugar content are then eaten. This so-called “stress eating” can have a number of effects: In the short term, stress can prevent appetite. However, if this persists, a hormone called cortisol is released in our bodies – and this can increase hunger. In addition, not having to commute to work and being able to get up later can disrupt usual meal times. If there is still a lack of routine exercise because you no longer have to cycle to work, go to the coffee machine or go for a walk with colleagues during the lunch break, then things (and unfortunately only things…) take their course.
Julia Peetz, nutrition and wellness expert from WW gives tips on how to eat healthy and varied at work at home:
Table of Contents
1. Stock up on healthy snacks
Apples, pears, oranges, bananas or grapes, carrot and cucumber sticks, cocktail tomatoes, peppers or pickles. Fruit and vegetables are full of vitamins and minerals and are always a good alternative to biscuits, snacks, etc. What also tastes great and is refreshing are deep-frozen grapes or berries. By the way: most types of fruit and vegetables have 0 points in WW.
2. Stick to a meal plan and usual routines
Even in the home office, mealtime routines should be followed that were previously maintained in the office. For example, if you are used to having breakfast at a certain time, you should stick to it, rely on the same meal preparation and make a schedule that includes snacks and main courses . This makes it easier to be disciplined. No meals should be skipped, because once you are really starving you run the risk of overeating at the next meal.
3. Drink enough
I recommend setting a timer about every hour to remember to get up from your desk and have a drink. It should be 1.5 to 2 liters a day . An ideal thirst quencher is water. In addition, unsweetened fruit and herbal teas and diluted fruit juice spritzers are good choices. Coffee, other teas and light drinks are also fine.
4. When bored: prepare meals instead of snacking
When bored, many quickly reach for a snack. In order not to end up directly with cakes, chocolate bars or peanut flips, WW offers many an idea: Whether it’s Zaziki dip with raw vegetables, crispy snacks, Italian popcorn, carrot energy balls or even low-fat yoghurt with fresh fruit. In the WW app or our WW cookbooks you will find many ideas for 0 or only a few points, so that you can get hungry at any time. You will also find tips on which foods should be in a good supply so that you can make the right choice.
5. Cook and eat consciously
A warm and tasty meal can be comforting – especially when the psychological and physical stress is very high. Therefore, one should choose dishes that are tasty and nutritious. Set the table quietly and take your time, consciously enjoying the food, maybe with the family , instead of eating quickly and casually on the computer. There are more than 10,000 healthy and varied recipe ideas for this in the WW app, as well as in the WW cookbooks and online in the WW shop .
6. One pot dishes
If you have a lot to do in your home office, you don’t want to spend too much time cooking. The WW One Pot dishes are therefore a good choice for anyone who wants to quickly put a balanced and nutritious meal on the table. Simple recipes that are prepared in just one pot can be found in the WW app and in our cookbooks. This is not only fast, but also minimizes the washing up and thus saves twice as much time.
7. Put junk food out of sight and consciously indulge every now and then
If you have a bag of potato chips or biscuits in sight, you are more likely to eat them. That’s why I recommend a tidy workplace that is free of any food temptations. If such a moment does come, it is better to take a small portion of crisps, a biscuit or a bar of chocolate from the pack, put it aside and only consciously enjoy it after the work is done .
8. Provide fresh air
If your head is buzzing in front of the computer at home, a well-ventilated room is important. Airing at least four to five times a day should therefore be part of the home office. The air becomes richer in oxygen and work is usually automatically more productive.
9. Move in between
From my point of view indispensable: to do small movement exercises at work from time to time to loosen the tense body. Especially those who are very concentrated often tend to adopt bad postures. This can lead to back and neck pain. Small movement units such as squats, circling arms and head or walking up and down at the open apartment window loosen tense muscles and stimulate the circulation.
10. Take breaks and distract yourself
Many people in the home office, especially if they are not used to working at home, tend to take breaks only irregularly or not at all. I think that’s a mistake and I advocate putting all technical devices aside from time to time, turning on music for a moment, standing by the open window, watering the flowers or preparing a healthy snack for later. Prevents cabin fever at your desk at home!
