6 Tips to Help You Not Overeat While at Home
Whether you are a working parent or student, working from home is no longer an option but a requirement as we are all learning how to work from home as a result of the Corona Virus. It can be hard to focus on work while stuck at home when food and the refrigerator is just steps away. Below are tips to help you practice mindfulness to avoid overeating and to help you create a new eating pattern:
- Remember eating patterns. It can be hard to focus on work when the kitchen is steps away from your work space. Set an alarm on your phone for every 3 hours. This alarm will give you exact meal/snack times and help you from eating throughout the day.
- Track what you eat. Write down the time and what you ate. This will help keep you on a schedule.
- Portion out food. For example, measure or count out whole wheat crackers and cheese cubes in small containers so you are not eating more than one serving size. Another tip, use the same lunch containers you would use if you were packing a lunch and snacks to take to work (Ziploc baggies/small containers).
- Work away from kitchen (if possible). Find a space at home that is not near the kitchen. If the kitchen table is your only working space, position the chair to face a window or away from the refrigerator.
- Keep a bottle of water nearby. Just as you would while at work or school, keep water next to your work space at home. Not drinking enough water can lead to dehydration causing you to feel tired or get headaches. Try to drink at least 64 ounces a day and stay away from sugar-loaded soda and juice.
- Ask yourself questions. Take a moment to ask yourself these questions before you reach for food: “Why am I reaching for this food right now? When was the last time I ate? Has it been 2 to 3 hours? Am I hungry or am I bored?” Practice mindful eating. If you find yourself eating but you are not hungry, take a moment to understand what you are feeling. Stress and mixed emotions can cause us to eat when we are not hungry. Distract yourself with other activities like going for a walk, working on a puzzle or calling someone to talk about how you are feeling instead of turning to food.
Written by: Melissa Garcia, Dietetic Intern- UNC
References:
https://www.novanthealth.org/healthy-headlines/9-ways-to-avoid-the-quarantine-15
https://www.livestrong.com/article/13725821-avoid-overeating-at-home/
https://health.clevelandclinic.org/10-tips-for-eating-healthy-when-youre-working-from-home/
https://www.hsph.harvard.edu/nutritionsource/2015/01/13/3-strategies-to-prevent-overeating/