Overeating is a normal response to boredom or anxiety, but in light of the COVID-19 pandemic, the phenomenon has taken on a new dimension. With many people working or studying from home – often within easy reach of the kitchen – the temptation to overeat is great, and it can have real consequences. Here we give some tips to avoid overeating while working from home.
Create a flexible schedule
Schedules are unpredictable as many people now balance between online meetings and classes, raising their children and caring for others, from babies to elderly relatives. These duties are added to our many other responsibilities. So as we strive to find our new normal, eating and physical activity routines can disappear.
If you want to regain a sense of normalcy, start by setting aside some time during the day to exercise and eat regular meals and snacks that provide adequate energy and hydration.
When creating this schedule, do so while maintaining flexibility. It's important to rely on our body's signals for hunger, so listen to that first.
Move
Social distancing doesn't mean you have to stop exercising. In fact, staying active is one of the most positive stress management strategies. Physical activity is good for maintaining immunity, in addition to proper nutrition. Being active is also good for mental health.
Adults should aim for 150 minutes of moderate aerobic (cardio) activity per week, 75 minutes of vigorous aerobic activity per week, or a combination of moderate and vigorous activity, along with muscle-strengthening activities twice a week.
If you don't have weights, you can make your own. Fill empty milk pitchers with sand, or use common objects such as books, detergent bottles, or bags of fruit to resist exercise.
Children and teens should get a minimum of 60 minutes or more of aerobic activity per day, including active playtime. Go for a walk, dance, play with your pets, find workouts on YouTube or via free apps, and even clean the house.
Limit mindless snacking
It's important to figure out why you feel an urge to snack in the first place. If you're doing it out of boredom, try finding an alternative activity like reading or going outside.
Snacking while watching television can lead to passive overeating. When the urge to snack kicks in, try a "practice snack" instead, such as jumping for a minute, marching in place, dancing, or doing a few laps around your house.
Another strategy is to plan healthy snacks for easy access when you're hungry. Try eating some low-calorie snacks, such as raw vegetables and hummus. Focus on what you can add rather than what you should limit.
When ordering takeout meals or planning your grocery list, try to fill half of your plate with fruits and vegetables, one-fourth with grains, at least half of which should be whole grain, and one-fourth of your plate with lean proteins. For dairy products, opt for low-fat or fat-free options.
Fresh fruits and vegetables are packed with nutrients, but canned and frozen varieties are also excellent options and can be stored longer. Rice, pasta, cereal, canned meat and beans, and long-life milk can also be stored.
In short:find balance
Having an unprecedented and abrupt shift in routine is likely to cause
breaks in your normal eating and activity patterns – and routines are redefined every day.
Healthy eating and exercise should be a priority, but now is not the time to go on a trendy diet; nor should you obsess over the changes in your exercise or diet if it makes your life more stressful.
The way we deal with stress and anxiety about the current situation is more important than stress about the fear of gaining weight. This can be even more complicated if you have a disturbed eating tendency or if you have an eating disorder.
If overeating causes you physical discomfort or feelings of shame or guilt, contact your doctor for advice and support.
