How to eat properly in the office and remotely, how not to gain weight due to snacking during the working day?

Snacks, sandwiches, sweets and, as a result, excess weight – a typical picture in the office, and even in remote work. We tell you why you should not skip lunch, what is better to snack on and how to make the kitchen in the office and at home a place of strength, not a cause of excess weight.

Start the day with breakfast

The benefits of eating a proper breakfast are enormous. Food triggers metabolic processes sets you up for work. But many people skip it, and for nothing! After all, 25-30% of calories from the daily norm should come to the morning meal.

Love breakfast: make delicious cheesecakes, fry scrambled eggs, make avocado toast. It can become an enjoyable morning ritual. Especially since you can eat whatever you want for breakfast – but without fanaticism. Those who do not feel hungry in the morning, are either lying or do not follow the right diet. If you have dinner on time and go to bed, the appetite in the morning will be beastly, says nutriciologist Lidia Kvashnina.

Lydia: If you eat dinner at 17:00-18:00, you will definitely want to have breakfast! It can be non-fast carbohydrates (porridge, fruit smoothies), a combination of proteins and fats, such as an omelet with vegetables, cheese and avocado. A balanced breakfast will give you a feeling of satiety until lunchtime – and you won’t want to snack. It is better to drink clean drinking water or herbal tea between meals.

Don’t skip lunch

About 60% of employees skip lunch and gain weight due to improper eating in the office. Yes, it is very easy to get immersed in work and forget about lunch. Especially if you take a coffee break every hour and satisfy your hunger with snacks. The situation becomes more complicated if there is a “nurse” at work, which incites to treat yourself to something unhealthy.

On a remote work too, everything is not easy – tasty and healthy lunch still need to prepare. Not everyone has time for this. But this mode of eating has a negative impact on health and figure. It can lead to overeating, problems in the gastrointestinal tract and rapid weight gain.

Since there is a lunch break in the middle of the working day, you should not skip it.

Lydia: For a healthy person is optimal three full meals: breakfast, lunch and dinner. Sometimes 3+1 is allowed: add one snack. If you skip lunch, you will be hungry for dinner and will definitely overeat or eat a lot of carbohydrates to get full faster, which I do not recommend. For dinner it is desirable to eat protein food (meat, fish, seafood) and fiber (vegetables). It is better that the vegetables are not raw, but stewed, baked or steamed. After 5:00 p.m., enzymatic activity is low, and digesting raw vegetables can cause discomfort, such as bloating and bloating.

Cut out unhealthy snacking

Not everyone has time to prepare a healthy snack for work, but that’s no reason to stuff your stomach with whatever you can find. And eating on the go has long been unfashionable. Frequent snacking leads to skipping full meals. And this will not end well.

In remote work the situation is even more difficult – few people can resist the call of the refrigerator. Muesli, juices, bars, smoothies – all this will have to give up. They contain hidden sugar. You can replace them with pumpkin seeds, almonds, walnuts, chia seeds.

Lydia: I’m against snacking. But if it’s hard for you to give them up, let it be a protein or fat snack. Bone broth or activated nuts are ideal.

Don’t overuse coffee

Caffeine is invigorating, but after a while it has the opposite effect – fatigue, brokenness and the desire to drink another cup of Americano. And that’s not all.

Lydia: First of all, combining coffee with a late dinner can deprive you of a good night’s sleep. Caffeine-containing products are best not consumed after 16:00.

Go to bed on time

How great is the temptation to stay up late, close the deadline, and then with a clear conscience to drink a glass of wine and watch an episode of your favorite show. And let the whole world wait! But even one day with such a routine can lead to a violation of circadian rhythms. And this is a direct road to the fridge after midnight and obesity – this is what scientists say. Head to the side on time and at the same time.

Lydia: To get the most out of sleep, you should go to bed no later than 22:30, and have dinner 3-4 hours before. Healthy sleep improves metabolism, strengthens immunity, keeps you young and promotes brain activity.