6 Tips to Avoid Weight Gain While Working Remotely

4 Apr, 2023 | Read in 5 minutes

Working from home comes with its own set of challenges, including avoiding weight gain. Learn 6 tips to help you stay healthy and avoid extra pounds.


Remote work continues to grow in popularity, and at the same time, many remote workers try to avoid weight gain. How can it be?

For many people, remote work can be a blessing. They enjoy the flexibility and comfort of working from their home or anywhere: no commute, and no hassles.

But, while you’re working remotely, you might get one of the challenges. Research showed that 55.5% of respondents said that their body weight increased while working remotely.

When you work from home, it can be tempting to snack throughout the day or sit for long periods without moving. Do you feel like gaining weight? We’ve gathered the reasons why working from home can cause weight gain and provided tips on how to avoid it.

Reasons why working from home cause weight gain

We may know that working from home offers many benefits. But it can also lead to unhealthy habits that contribute to weight gain. Here are some reasons you might gain weight while working remotely.

1. Snacking all-day

Snacking all day can cause weight gain while working remotely. It’s easy to fall into the trap of grazing throughout the day, especially if our kitchen is nearby. But, consuming excess calories without burning them can cause weight gain. Snacking on high-calorie foods like chips, sweet foods, and sugary drinks can create unhealthy eating habits. Plus, make it harder to maintain a balanced diet.

One article from the Harvard School of Public Health showed that snacks can be a frequent and significant component of a healthy diet, but they can also result in health issues.

The difference between the two conditions is our behaviour, including what we snack on, why we snack, how often we snack, and how snacks fit into our overall eating plan.

2. Sitting down too long

When we work from home, we may find ourselves spending long periods sitting at our desks or on the couch. This can lead to a sedentary lifestyle, which is linked with a higher risk of weight gain and obesity.

Scientists at Stanford University discovered that inactivity, and not eating habits, may be contributing factors to a rise in cases of weight gain. Sitting for a long period causes our metabolism to slow down and our body to burn fewer calories. This facilitates the faster weight increase that results from extra calories being stored as fat.

3. Skipping the exercises

Regular exercise plays a crucial role in maintaining a healthy weight, as it helps to burn calories and prevent weight gain.

When we don't engage in physical activity, our metabolism slows down, making it easier for the body to store calories as fat. This is because regular exercise helps to increase the rate of our metabolism.

Regular exercises also allow us to burn calories at a higher rate even when resting. So if we skip exercise, we are not only missing out on the opportunity to burn calories during the activity but also reducing our overall metabolism, which can cause weight gain.

How to avoid weight gain while working remotely

How to avoid weight gain while working from home might help us to not pile in pounds. If you are working from home, or working remotely from anywhere, let’s dive into some of the tips below.

1. Set a schedule

Setting a schedule can be an effective strategy for preventing weight gain and maintaining a healthy lifestyle. By allocating specific times for work, meals, and physical activity, you can ensure that you are staying active and fueling your body with nutritious foods.

It's important to prioritise regular exercise and incorporate a mix of cardiovascular activity, or strength training. You can also schedule breaks throughout the day to stretch and move your body, especially if you have a sedentary job.

2. Eat healthy foods

Making healthy food choices can help prevent weight gain and improve overall health. We can choose nutrient-dense whole foods, such as fruits, vegetables, lean proteins, and whole grains, and avoid highly processed and sugary foods.

Meal prepping and planning ahead can also make it easier to stick to healthy eating habits. This can also be your healthy habit while working remotely.

3. Do physical activity

Don’t forget to include physical activity in your day. Regular exercise is crucial for maintaining a healthy weight, and working remotely should not be a barrier to physical activity.

Try to include exercise into your daily routine by scheduling dedicated workout time or taking active breaks throughout the day. This could include going for a walk during a lunch break or doing a quick workout video in between tasks.

4. Create a workspace

Having a workspace can help create a boundary between work and personal time. It can reduce the potential for stress. Standing desks or stability balls can encourage movement and physical activity during the workday.

So, what are you waiting for? Start creating your ideal workspace and get ready to tackle your work with renewed energy and focus!

5. Stay hydrated

Drinking enough water can help control appetite and prevent overeating. Drink at least eight glasses of water per day. Drinking water helps us to reduce hunger and control our appetite.

Make sure to drink enough water per day. Don't forget to keep a water bottle nearby, so you can easily remember to sip throughout the day. Your body will thank you for it!

6. Add your protein

Consuming protein-rich meals can provide a sense of fullness for a longer time, thus reducing the chances of overeating. Increasing protein intake has been shown to improve the body's blood sugar response, particularly in people with type 2 diabetes.

One research indicates that a diet rich in protein can promote meal satisfaction, resulting in lower calorie intake. The protein found in milk, called casein, and pea protein are the most effective in curbing appetite when consumed half an hour before eating. You can also add a milk-based snack, such as Greek yoghurt into your diet before meals. It is good to maintain your healthy weight.

To sum up

The pandemic has forced many people to work from home, and this sudden shift has had some unexpected consequences. One of the most significant concerns for remote workers has been weight gain.

There are several reasons why working from home can lead to weight gain, including snacking all day, sitting down too long or lack of physical activity, and skipping exercises.

There are a few ways to avoid weight gain while working remotely. It is important to set a schedule, prioritise healthy eating habits, incorporate physical activity into your daily routine, create a workspace, stay hydrated, and add protein to your diet.

By following these tips, you can maintain a healthy weight, improve your overall health, and stay focused and energised throughout the workday.

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