How to Eat Mindfully When Working from Home
Eating mindfully when working from home is a great way to stay healthy and focused throughout your workday. Keeping a check on daily nutrition intake can be a tough job for some. Everyone indulges in overeating once in a while, but when it becomes more frequent, it can lead to the disorder.
Here are some tips to help you be more mindful when it comes to eating while you work:
1. Set a schedule: Choose a specific start and end time for meals and snacks. This will help you stay on track and prevent you from overeating. If you’re someone who likes to-do lists or time blocking, use them to your advantage.
2. Take a break: Take a few minutes to step away from your workspace and enjoy your meal. This will help you stay mindful of your eating and savor the flavors and textures. If your fridge or pantry area is in your line of vision, you would be more frequently tempted to go and check out what’s available for binging.
3. Be present: Focus on the food in front of you. It is easier to overeat when you’re distracted. Try to practice mindful eating techniques such as savoring each bite and chewing slowly. This will help you be more present at the moment and enjoy your food.
4. Avoid distractions: Turn off your laptop, put away your cell phone, and eliminate other distractions so you can focus on your meal. The trick is to eat peacefully in a quiet place.
5. Healthy inventory: Don’t stock your pantry like a grocery market rack or a vending machine. This way, you will eat more because you have the option to do so. Try to replace junk food with healthy options, whether snack foods or a complete cereal meal. Consider the health/ nutrition value of every item you have on your grocery list.
6. Meal prep in advance: Planning is key when it comes to mindful nutrition. By the time you’re reaching out for comfort foods that are processed and refined, it's already too late. Start prepping your meals in batches instead. That way, you’ll always have healthy meals at hand, leading to less decision fatigue and more intuitive eating.
7. Stay hydrated: Water has many functions in our body, including fighting fatigue and helping you feel full. Drinking adequate amounts of water is important while you work from home. You have probably heard recommendations to drink eight 8-ounce cups (64 oz.) of water daily. That’s a good starting point for most people. Some people may need more or less than that. While you are working, think about drinking 8 oz. or 1 cup of water each hour. If you are working 8 hours and drinking 8 oz. each hour, you should be hydrated and meet your 64 oz. goal.
We understand that mindful eating takes practice. In a nutshell, you can strive to eat more slowly, chew thoroughly, detach yourself from distractions, and stop eating when you’re almost full.
By following these tips, you can become more mindful when it comes to eating while you work from home.