The realities of working from home for many people have hit home whether we want them to or not, and whether we like working from home or not.
Here’s a wake-up call you can’t ignore: Statistics from almost every insurance company show people telecommuting for work gain weight faster and have a harder time losing it than those who go out to work every day! We tend to underestimate the expenditure of energy it takes to get up, get showered, get ready, get dressed and get out the door – all the mundane tasks we don’t really think of as physical exercise but which burn calories. Hey, just blasting a hair dryer for 14 minutes during weeks when I’m sorely overdue at my hairdresser’s (like today) causes me to fume to the point where I just know I’m burning up some extra calories!
We all know that 24/7 screen time not only takes away from our physical activity, but interferes with sleep, which then negatively impacts our ability to do productive work. On top of that, not being mindful of how much comfort food we’re eating also packs on the pounds.
However, food manufacturers always get blamed for making people fat, but they could be a boon to consumers who want to think inside the box when planning healthful meals. Frozen processed foods, eaten in moderation, are a secret weapon of people who really want to lose weight but hate the whole planning, measuring, chopping, cooking and clean-up work. When I lost 60 pounds several years ago, and managed to keep all but 7 pounds off, I relied a lot on frozen meals. I would much rather spend my creativity on real work rather than cooking and cleaning. Besides, all that prepping tends to make me munch between chopping, since it takes so much time before I actually sit down to eat my meal!
The key benefit of frozen meals is portion control. If Lean Cuisine and similar lines are too “mini-meal” for you, add a big salad, cut your dressing with lemon juice and make sure you have satisfying vegetables with your meal. Bottom-line is that the food industry doesn’t lift that high calorie snack bar or bag of chips to your mouth again and again. And, if you’re not commuting regularly and your office is in or near the kitchen, it’s just too easy to grab the snacks and lose perspective.
Get dressed in clean clothes every day. Yes, seriously. I know it’s been said before – in some good ways, actually: “Get Up, Dress Up, Show Up.” You may be fighting some depression, some rejection, some anxiety, or even the stubborn remnants of winter’s SAD disorder (Seasonal Affective Disorder- try some full spectrum light bulbs for that). But this can help: put on real clothes, something that makes you look put together. It will prepare you for the day in a way that working in your secret pajama bottoms just can’t.
Hang up your “5-pounds-to-go” jeans (or slinky dress, etc.) where you can see them all the time. I don’t mean your skinny-skinny-skinny jeans that would require liposuction for you to get back into, but something attainable that will help keep you out of the refrigerator or the cookie jar. A colleague of mine hung hers OVER the refrigerator, so that she would have to actually move the jeans in order to open the door to the fridge. May be a bit extreme, but she swears it mortified her into shape.
Consider getting a Soda Stream water carbonator. No, I’m not paid by them, nor do I have shares in the company. It’s just a really good idea. Coffee with sugar and cream in it, fruit juice, lattes and sodas, all have calories that we forget to count, and come with other negative health effects. Instead, Soda Stream will help you drink more calorie-less plain seltzer water with ice, or lightly flavored with a touch of lemon, lime, grape juice, etc.
Set a timer to go off once an hour to take a break. So many of us are as focused as we are sedentary, even eating our lunch at our home office desk or table. The New York Times routinely publishes research about the importance of getting up and moving – for our brains as well as the rest of our bodies. Every hour, when your timer dings, get up, run up and down the stairs, or do a few minutes of jump-rope. Even do ten push ups and ten sit ups, if this doesn’t leave you in a sweaty heap. It is the movement, the increase to your circulation and metabolism that we are after here. Some blood to the brain. Refresh and recharge and feel better.
These are just a few ways to accentuate the positive, focusing on the things to actually do rather than not do, to charge yourself up. Whether you’re working from home temporarily, or for the foreseeable future, make sure you get yourself in a productive work mindset, get dressed, put on some music, keep moving and refresh your brain at least once an hour.
As for those baggy pants, tell your insurance company they’re just for sleeping – which you try to do for at least 7 hours – or the temporary bottoms of your Zoom, Webex or GoToMeeting uniform.