Thread by @AVONHMO

Everyone who has had to work from home during this pandemic has had to deal with one major issue - weight gain. This is largely due to unrestricted access to food.

Here are five strategies you can apply to avoid it.
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1. Rethink what you drink

Keep a water bottle or cup next to you, and sip on it throughout the day. Avoid sugary drinks as excess sugar can weaken immunity and upset your natural appetite regulation.
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If you drink alcohol, try to stick with moderate amounts (one to two drinks per day), and reduce the need to use alcohol as a coping mechanism when stressed. Try something else: call your friends, workout, play video games, etc.
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Also, don't forget about the calories in alcohol as well as the fact that being tipsy can increase appetite and lower inhibitions. This can lead to overeating as well.
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2. Develop a set eating schedule

Settling into a consistent eating routine will help regulate blood sugar, insulin levels, hunger hormones, mental and physical energy, digestive health, and even your sleep cycle.
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Try to eat breakfast within about an hour of waking up, and aim for either three meals a day, or three meals and one snack, spaced about four to five hours apart.
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Without a schedule, you’re more likely to eat mindlessly throughout the day, or wait too long—and then rebound overeat.
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3. Make sure your meals are nutritionally balanced

Think strategically about the components of your meals. In every breakfast, lunch, and dinner, include some type of produce, along with lean protein and good fat as the foundation.
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For mental and physical fuel, incorporate a smaller portion of healthful carbs as an add-on. For example, instead of a big bowl of cereal and juice, opt for a smoothie.
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Being purposeful about what you include in each meal creates a better macro and micronutrient intake, and this healthy balance can help prevent weight gain.
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4. Know the difference between physical and emotional hunger

When you're stressed, it can be difficult to tell if you’re truly hungry—meaning your body needs nourishment—or if your mind is attracted to food as a consolation.
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Physical hunger has physical symptoms, like a slightly growling tummy. If you’ve eaten a balanced meal and your stomach is full, yet you still feel hungry, you may be experiencing anxiety or loneliness.
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If you can stop and make the distinction between physical and emotional hunger, you will be able to address your feelings in ways that don’t involve eating.
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5. Spoil yourself (sensibly)

It’s not realistic to avoid sweet goodies completely and it’s also not necessary. Enjoy your favourite treats, but indulge mindfully rather than spontaneously.

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For example, if you want a cookie or two after lunch, reduce the portion of carbs in that meal to make room for the carbs in the cookies.

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Bottomline

This isn’t at all about restriction; it’s about balance. Eat purposefully, savour every bite, and move on with your day.

Do have a lovely evening.

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