As the entire world is under quarantine and staying safe from the dangerous COVID-19, we have resorted to working from home. The option seems exciting at first thought, but it can act as a devil taking over your ‘balanced lifestyle’. You cannot walk till the train or bus stop, go for tea breaks, or do your morning jogs anymore.

Keeping this mind, TAF Wellness, a renowned wellness centre in Delhi lays down a few strategies for weight management while working at home. Have a look!


Be Physically Active:

Working from home means working from the bed or couch, as opposed to the chair in the office. If you are spending more time sitting/lying than walking, it directly affects your process of natural weight loss. The best weight management programs from different weight loss centers require you to get up and be more physically active.

This can come handy during the quarantine time too. Take a break every hour, walk around and stretch your muscles to let go of the lethargy. From yoga to at-home workouts, there are plenty of ways to ensure that working from home does not take a toll on your fitness goals.

Remember to Eat Lunch:

Many times people get too hungry during the day creating an uncontrollable appetite. The top experts from weight loss centers recommend eating every three to four hours so that you never feel you are starving. If you are hungry, you tend to make irrational food choices based on hunger rather than smart thinking.

Furthermore, make sure you eat adequate amounts of protein and fiber. For proper weight management, it is important you take meals in a timely manner, away from the screen, and not avoid nutrients.

Stay Busy:

One of the real ways for weight loss management is to avoid untimely cravings by keeping yourself busy or distracted. Adjusting to the new work from home profile can be tough and you can find yourself indulging in unhealthy foods to pass time.

This is one habit you need to avoid. Make it a habit to keep your workspace away from the kitchen, or fridge wherever you sit. Remember, out of sight, out of mind.

Stay Hydrated:

Make sure you have enough water. It helps to keep those weight problems at bay and stop you from binge eating mindlessly. The nutrition and weight management experts recommend you keep a bottle of water handy and suggest you take a sip of water every time you feel the urge to drink or eat something.

You can also use this time to drink other refreshing, hydrating drinks like green tea or juices, instead of fizzy drinks or caffeine which will also give you the energy to work too.

Create a No-Eating Zone Where You Work:

This can help you to eat lunch or snacks in a different space, providing you with the mental breaks you need. The least you can do is take out time to eat your food in another room, sit down with a plate, and shut off all electronics while you eat food. A rule like this can reduce the tendency to eat at your desk, which adds up to hundreds of mindlessly munched calories before you know it.

How Can You Eat Healthier?

eat healthy food

A healthy meal includes a balance of vegetables, fruits, and small portions of protein and whole grains. These foods can give you the fiber and other important nutrients required for the healthy functioning of the body. Think about including the below in your meals

  • A salad or different colored vegetables such as spinach, sweet potatoes
  • Fat-free or low-fat milk and milk products
  • Fruits such as apples, bananas, papaya, and grapes
  • Protein such as lentils, tofu, beans, eggs, pork, seafood
  • Whole grains such as brown rice, oatmeal, whole wheat bread, and whole-grain cornmeal

Treats are okay if you have them occasionally. Limit sweet treats to special occasions and keep portions small. Also, remember that juices, soda, alcohol, and other sweetened beverages have a lot of sugar and calories.


The best weight loss and weight management strategy is one that you can maintain for a lifetime. Keeping this in mind, the above suggestions are easy to follow whether you are working from home or working from an office.

Stay Healthy, Stay Happy, Stay Safe!