First we had lockdowns and the COVID kilos and now it’s the Working From Home ‘too many opportunity’ snacks. How can you avoid weight gain when working from home?
First of all you need to create a routine, as if you were going to be in the office.
Eat your breakfast at a regular time, ideally as late as is convenient, aiming to have a decent overnight fast of at least 12 hours.
Make your lunch first thing and put it in the fridge. That way you are going to eat ‘the right thing’ rather than not be bothered when it comes to lunch and instead graze on bits and pieces.
Minimise trips to the kitchen by having a water bottle on your desk. Don’t mistake thirst for hunger.
If possible, don’t work from the breakfast bar, it’s all too easy to constantly X-ray what’s in the fridge and pantry.
The absolute best tip is to download and print a food diary. The night before, pencil in ‘your menu’ for the next day. Your breakfast, your snacks, your lunch and your dinner. Then, have that food available and, if necessary, prepped so that you can follow your menu. Organisation and planning are always critical to success.
Menu plan for the week ahead and shop accordingly at the weekend. See if you can make meals that give leftovers for the next night to save cooking every night.
Factor in regular exercise. If you don’t have to spend time travelling to and from work you can make time to do some kind of exercise. If you enjoy walking maybe find a friend / neighbour / work colleague with whom you can meet for walks. If you don’t want to leave the house then you could consider hiring a piece of cardio equipment for 3 months and see if you use it. Or, follow a YouTube channel for cardio or bodyweight resistance exercise. If you prefer group fitness, check out what is available at local gyms, or boot camps. The only thing holding you back from exercise is your attitude.
Online nutrition testimonial
Since the various lockdowns I have been working with more online clients and it’s always a thrill to get feedback from clients who have ‘found their way’. Nicola sent me this recently:
“Thanks Lynda. I really do feel empowered and motivated. I am truly surprised to think that if I simply just carry on following ‘the plan’, I will continue to make progress. It’s really exciting. I don’t ever want to see three digits in a row on the scales ever again and I can’t wait to achieve my next goal...something that starts with an 8. I love food but I don’t really feel like I’m missing out. I love eating healthy, it just feels right. All those choices make me feel good inside. I’m so glad I found you.
Thank you!”
If you are interested in how working online with me looks, please contact me and I’ll send you some information. I keep Wednesdays for online work and the cost is the same as if you were coming in for appointments, but you save travel time.
Hot food
It’s starting to feel like the weather for more substantial lunches than salads every day. Although salads are great, work really well and don’t need much prep, if you feel like having a Sunday afternoon cook up you might like the check out my soup and lunch recipes.
My go to soup is thick veggie soup - just add shredded chicken (or mini meatballs) when serving for your protein + carb lunch or dinner.
Frittatas are easy to make and leftovers are great warmed up for lunch and both soups and frittatas can take care of any sad looking veggies in the fridge. I make variations of this a lot in winter.
Central Otago
My husband and I had the most amazing two week break in Central Otago a couple of weeks ago and gee, isn’t New Zealand beautiful! The southern lakes are just so scenic and the various walks and trails around Tekapo, Wanaka and Queenstown are fabulous. There are so many easy walks of 1-2 hour duration which show off the beautiful countryside that we truly are very fortunate to have in our country. If you missed my Central Otago walk pics, check out my Facebook page.
If you would like support and guidance to get into fat loss before the time comes to pull on your winter woollies, let’s make a start now. Contact me and we can set up an appointment.
