Tips for staying fit and losing weight while working from home

[ByWarmGreyPombear]

Any suggestions on how to stay fit and lose weight whilst working from home?

This is me! And this is what has worked for me:

30 minute walk at lunchtime (non-negotiable, regardless of weather). Pop an audiobook or podcast on, or call a friend and get outdoors. I have a dog, so this is an easy way to "have" to get out of the house.

Plan lunches - I make a huge Instant Pot full of lentil and tomato soup (happy to share the recipe if you want it) at the start of the week, and freeze it in portions. It costs about £2 for five portions and is filling and has barely any calories.

Mid-afternoon snack (important for me) - an apple with some peanut butter to keep protein up. Don't keep snacky crisps / chocolate etc. in easy reach, but if you are really craving some, have a small portion and then move on.

Normal family dinner (not huge portions).

If you're a gym member and your work is flexible, try to attend a couple of gym classes a week too - I always get more done in a class as I don't quit halfway through in the same way I would do if I was using a machine by myself.

The worst thing I found about working from home was I ended up working my commute time and through lunch barely covering 4 steps in a working day.

Keep to your working hours.
Do a 30 minute walking “commute” before and after work.
Prep lunch before work, your lunch hour and make it 40 minutes exercise and 20 eating.
If you can run up and down the stairs a couple of times between calls. If you were in the office you would be talking to other people between calls.
If on a call that doesn’t need you looking into the screen get up and move around.

I still find myself sitting and not moving for 4-5 hr stretches at times, but trying to avoid where possible. My Apple Watch sends we reminders every hour to stand for 5 minutes, which I sometimes try to follow.

All above good for keeping moving, but weightloss comes from staying away from kitchen except for pre planned lunch.

Exactly as @Herewegoagainandagainandagain says, plan your food in advance as you might in the office. Prep it too, if you can. I sometimes put my sandwich and salad on a plate in the fridge when I have breakfast so I can go for a quick walk at lunch then eat at my desk (as I would in the office!). And a 'commute' walk round the block at each end of the day for extra movement. And a walking pad!!

My husband just bought a treadmill he can use on a standing desk. Not sure if it will work while he is coding but it is worth a shot.

I have a standing desk with a walking pad under it as I work compressed hours and struggle to get enough steps in outside. I also try to do home workouts on my break a few times a week, 30-40 minutes is plenty. I’m in a Facebook group but there are loads of options online.