8 Healthy Eating Tips While Working from Home

By: Scottsdale Weight Loss Center

Published: January 6, 2021

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Diana Bone MSN, FNP-C

Working from home can make it tough to keep your weight in check. At home, there are a variety of foods available unlike working in the office. You can eat crackers and a bag of chips while on a conference call. Or you can get caught up in a project and realize that you didn’t eat anything all day, so you eat a large meal before you get busy again. The goal is to stay healthy while still being productive. Here are a few tips that can help you prevent weight gain while working from home.

1. Work far away from the kitchen.

Set up a workspace that’s not in or near the kitchen. This way you don’t keep checking the fridge several times a day. The only time you should go to the kitchen is when you have scheduled times for planned meals or snacks.

2. Do the same as you would in your office.

Schedule a time for your lunch and snack. For example, at noon, you are going to have lunch and in the late afternoon, you will have a snack. When working remotely, act similarly as you are in your office. Do not graze all day long.

3. Focus on balanced, nutritious foods.

Eat foods that make you more productive while working from home. Food that keeps you feeling fuller longer helps us concentrate. For example, protein, fibers, healthy fats, fruit, and vegetables instead of handfuls of chips or chocolate. Understand that what you eat will impact your mood and energy level. Planning your meal ahead of time will make it easier to avoid poor food choices.

4. Drink plenty of water.

Keep water next to your home workstation at home. The goal is to drink at least 64 ounces per day. Stay away from sugary drinks such as soda and juices.

5. Avoid too much caffeine.

Having access to endless cups of coffee at home can lead to anxiety, headaches, digestive issues, and insomnia. Have one or two cups of coffee per day to avoid the jittery feeling and avoid adding creamers and sugars.

6. Don’t eat in your workspace.

Take a break from work to sit down at a table to enjoy your lunch and relax. Don’t work while you are eating. Distraction during a meal can lead to overeating and decreased fullness.

7. Avoid buying junk food.

Don’t stock your fridge like a vending machine. This will encourage you to eat it because it is easy to grab. Keep junk food out of your house, especially the foods that can trigger your appetite.

8. Put your snack or lunch on a plate.

Don’t eat out of the bag or the original container; it will make it harder to control your portions.

The outbreak of COVID has more people working from home than ever. If you’re new to working remotely, these tips can help you stay productive while maintaining a healthy weight.

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nick weight loss before and after scottsdale weight loss center

Nick's Story

"I wish I would have come here first. We spend all our time reacting to the next great weight loss tip or program. It might work for a while, but does not last and we end up yo-yoing from one fad to the next – as we gain more weight." Read More

gina weight loss before and after scottsdale weight loss center

Lost 44.5 lbs

"I had no trouble adhering to the meals and they really helped catapult my progress! The classes were so beneficial to me because they helped change my thinking about how I viewed health, nutrition, and fitness.

I will always have my relationship with Scottsdale Weight Loss Center. They truly helped me change my life forever." Read More

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Lost 60 lbs

"Dr. Ziltzer and everyone who I have come in contact with at the Scottsdale Weight Loss office have been so encouraging and I look forward to seeing them each week. It is now a year and 2 months later since I started. I am down 60 lbs., which is the average amount a 9-year-old weighs, it is crazy to think I lost a whole person! I feel amazing, I hit my goal weight in November 2021 just before Thanksgiving. Nothing on my body hurts anymore..." Read More

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Lost 66 lbs

"The best thing I did was call the Scottsdale Weight Loss Center. I have a lot more energy, I'm not hungry, and it feels great.

You can take it from me that this is a program that produces results. The staff is always positive, supportive, and never judgmental.

Your visits always result in positive reinforcement, no matter if you had a good week or a bad week." Read More

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Lost 101 lbs

"Here I am at the lowest I have been since high school weighing in at 155lbs. I have lost 101 lbs, BMI of 39 when I started, to 21.6, and of course at body fat % of 47.1 to 26.5%. I told myself by my 30th birthday I wanted to be confident in the way I look and I owe it all to SWLC. The entire staff is so welcoming and they are rooting for you just as much as you are rooting for yourself...." Read More

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