How to Lose Weight While Working from Home

look who’s trying to shed those pounds whilst juggling Zoom calls and Netflix binges! Welcome to the wild world of how to lose weight while working from home.
Did you know that 41% of remote workers report weight gain since starting to work from home? But don’t panic, I’ve got your back (and your waistline).

As someone who’s navigated the treacherous waters of home working snacking and sedentary habits, I’m here to share the secrets of staying on track with losing fat when home working.
I have you covered with further related articles below and will highlight when another article will be beneficial for further context and understanding.

So, park your bottom in that ergonomic chair, and let’s dive into how you can avoid sabotaging your weight loss mastery from the comfort of your home office!

FAQs About Losing Weight While Working From Home

1. Why is it harder to lose weight while working from home?

Working from home often leads to increased sedentary behaviour, easy access to snacks, and disrupted meal routines. Without clear boundaries or structure, it’s easy to overeat and neglect regular exercise.

2. How can I stop snacking so much while working from home?

• Set meal times: Treat your meals like scheduled meetings.
• Stock healthy snacks: Keep low-calorie, high-protein options like Greek yoghurt, nuts, or fruit on hand.
• Create a “kitchen is closed” rule: This helps avoid mindless grazing between meals.

3. Can intermittent fasting help with weight loss while working from home?

Yes! Intermittent fasting is an effective tool to manage calorie intake by limiting your eating window. Skipping breakfast or delaying your first meal can help reduce overall calories while keeping energy levels stable throughout the day.

4. What’s a good home workout routine for fat loss?

You don’t need fancy equipment to stay active. Try:

• HIIT workouts: 20–30 minutes of bodyweight exercises like burpees, squats, and push-ups.
• Walking meetings: Take calls while walking to boost your step count.
• Stretching breaks: Stand up and stretch every hour to reduce stiffness and increase calorie burn.

5. How do I stay motivated to lose weight while working remotely?

• Set clear goals: Keep a progress photo or motivational quote in your workspace.
• Leverage technology: Use apps like MyFitnessPal for tracking calories or fitness devices to monitor activity.
• Reward yourself: Celebrate small wins like hitting a step goal or sticking to your eating plan.

6. How can I manage stress-related eating while working from home?

• Practise mindfulness: Meditation or deep breathing exercises can help reduce stress and emotional eating.
• Stick to a schedule: Clear work-life boundaries reduce burnout and the temptation to snack for comfort.
• Choose alternatives: Walk, stretch, or hydrate instead of reaching for snacks when feeling stressed.

My Working from Home Baptism of Fire

Pre Covid-19, I never worked from home (or as we’ve come to abbreviate it – WFH). I generally (bar the odd slip-up) had my nutrition down to a tee within the office. I’m a fan of intermittent fasting and would generally take a protein shake into the office, along with something light, and save my calories for my evening meal. It’s a strategy I follow to this day.

When Covid hit, an abundance of snacks were just a few feet away. Combine this with finishing early (no 1.5-hour commute) and the beers would certainly get cracked open earlier and earlier in the week.
The result was some substantial weight gain. Thankfully that’s long in the past, and I still work from home at least 2-3 days a week.

I’ve managed to develop a strategy to ensure that my calorie allowance is stuck to. Eating strategies only work if they’re manageable with your preferences and working day. Keeping this in mind, where appropriate, you can be assured I’ve listed more than one tip/method to avoid ruining your fat loss goals.

Create a Dedicated Workspace for Productivity and Health

Eh… what’s this section got to do with your expanding waistline and controlling your working from home snacking? Please bear with me.
Creating a proper workspace isn’t just about productivity; it’s crucial for your health and fat loss goals too. You’ll find an article within the useful related articles section which should convince you of the importance of posture and flexibility.

Here’s How to Set It Up

1. Set up an ergonomic home office to reduce physical stress. Invest in a good chair that supports your back and keeps your posture in check. Implement remote work posture correction techniques, such as setting reminders to check your posture or using posture-correcting devices. Your body will thank you, and you’ll be less likely to stress-eat due to discomfort.
2. Incorporate standing desk options to increase daily movement. Standing desks or convertible desk toppers can help you burn more calories throughout the day. Even if you stand for just an hour, you’re doing your body a favour. At the very least, get outside on your lunch break and stretch those legs.
3. Use visual cues and reminders of your fat loss goals in your workspace. Pop a motivational quote on your wall or keep a progress photo nearby. These visual reminders can help you stay focused when the biscuit tin starts calling your name.
4. Establish clear boundaries between work and personal spaces. This separation helps reduce stress and prevents you from wandering to the kitchen every time work gets tough, supporting your weight loss efforts while working from home.

A Structured Eating Routine

Working from home can wreak havoc on your eating habits if you’re not careful. Here’s how to keep your nutrition on track and ensure you’re on the path to losing weight while working from home.

Intermittent Fasting – My Personal Option for How to Lose Weight While Working From Home

“Intermittent fasting can improve fat loss by promoting a caloric deficit and enhancing metabolic flexibility, which may help target visceral fat specifically.” – Dr. Krista Varady, intermittent fasting researcher and professor at the University of Illinois

Those familiar with my previous posts will know about my preference for intermittent fasting (IF) for fat loss and weight management goals. Of course, there’s nothing magical about it. IF is simply a method of controlling your calories within a certain eating window. You can certainly lose fat without fasting.

The benefit (oh, there are many cons) of being 42 is one gets to know themselves better. Youth is indeed wasted on the young.
It’s only taken me 40 years to realise I’m an all-or-nothing person. This has pros (I will give an endeavour or work project my all) and cons (if I’m opening up a packet of digestives to dunk into my coffee… oh, they’re all being dunked). Can you relate? This is where intermittent fasting is a godsend in assisting with the question how to lose weight while working from home?

Intermittent fasting makes my working from home day a doddle!

• I don’t eat breakfast (breakfast makes me hungry all day) and just have 2-3 coffees throughout the morning (with a splash of no sugar almond or coconut milk).
• Most days I will take a lunch break and eat a low-carb high-protein/fat 500-calorie meal (it all goes into MyFitnessPal), such as scrambled eggs and avocado or an omelette with veggies. If I’m super busy, I will settle for a protein shake with ice and a couple of pieces of fruit. Sometimes I’ve been known to just snack on 4 cheese slices… This has two benefits:

1. Protein is highly satiating, and I’m not hungry throughout the afternoon.
2. I don’t suffer from a carb mid-afternoon crash. My energy levels remain stable.

• I get to look forward to a huge meal after work and a little chocolate.
• Some days I will work out fasted on my lunch break and only eat one meal a day. On other days, I will drink a protein shake late afternoon.

By skipping breakfast and holding off eating until noon, I find it much easier to stay on track with my fat loss goals while working from home. I’m also noticeably more alert and switched on in work when I keep the eating to a minimum.

Research published in the journal Obesity Reviews found that intermittent fasting can lead to significant fat loss, especially visceral fat, by promoting a caloric deficit and enhancing metabolic flexibility.

Non-Fasting Eating

As I mentioned above, you certainly don’t need to fast for fat loss. Here are some tips below to ensure you keep losing weight while working from home.

When you have healthy meals ready to go, you’re less likely to reach for that takeaway menu. Simple Meal Prepping advice:

1. Schedule regular, balanced meals throughout the day. Treat your meals like important meetings – they’re non-negotiable and happen at set times. If you’re a 3 or 4 square meals a day person, pay attention to home working meal timing and ensure you’re prioritising protein – it’s so important for health and fat loss.
2. Stock your kitchen with healthy, easily accessible snacks. Explore home working snack alternatives like veggie sticks, fruit, or homemade energy balls to keep your nutrition on track. When hunger strikes, you’ll have nutritious options at your fingertips. Your goal is low calorie and highly satiating food.
3. Implement strategies to avoid mindless snacking during work hours. Try the “kitchen is closed” rule between meals, or brush your teeth after eating to signal the end of a meal.
4. You can check out my 10 fat loss tips for additional advice on losing body fat.

How To lose weight while working from home: eat more protein

Below are some recommendations for WFH high protein snacks. These should be satiating and assist you in hitting your protein goals for the day. You’ll be a pro at being able to keep losing fat while working from home in no time.

All of the below snacks are high in protein, satiating, and relatively low in calories:

• Low-fat Greek yogurt with frozen berries and a handful of dark chocolate chips
• A protein shake mixed with no-sugar almond milk and ice cubes (tastes like a milkshake)
• A protein shake with a couple of pieces of fruit
• A couple of handfuls of nuts (if you can keep it to that… I can’t)
• A store-bought protein (20 grams) chocolate dessert pot with a bit of low-fat whipped cream on top
• A plate of cheese slices (okay, that’s just me…)

Exercise While Working From Home

Sitting is the new smoking, they say. Here’s how to keep moving even when you’re chained to your desk:

• Take regular standing and stretching breaks. Set a timer to remind you to stand up and stretch every hour. Your body and mind will feel refreshed.
• Try “walking meetings” for phone calls. Pop in your earbuds and take that conference call on a stroll around the block. You’ll boost your step count and your creativity. This is a strategy I often deploy, and it’s surprising how quickly you’ll reach that magical 10,000 steps number.
• Set reminders to move every hour. Use your phone or a fitness tracker to nudge you when you’ve been stationary for too long.
• I live a 10-minute drive from my gym. Working from home exercise has never been easier. Even if you don’t have a full hour lunch break, you can incorporate a demanding no-equipment home HIIT cardio workout into a short break. Don’t worry, I also have you covered here within the useful related articles section.

A study by the American Heart Association concluded that regular movement, including standing or walking breaks, can reduce the risk of cardiovascular diseases and improve overall weight management.

How To Lose Weight While Working From Home Bonus Tips

• Experiment with flavoured teas and coffees.
• If you have space, keep some trainers and a gym mat in your office. You can dive off a meeting and into a quick home HIIT cardio workout.
• Don’t reward meeting boredom with food. If you’re that bored in a meeting, read my blog!
• Low sugar/calorie ice lollies are great!
• Try and incorporate a no chocolate/trigger food policy in the house. If you want chocolate, go out and get it before your evening meal. You can’t eat what’s not close to hand. As a father with two young kids, I do appreciate this can be difficult at times.

Manage Stress

Working from home can be stressful. Most people don’t eat when they’re hungry—stress is a large cause of overeating. Here’s how to keep stress in check:

• Practise mindfulness and meditation techniques (I used to raise my eyebrows at this, but it really does work). Even five minutes of mindfulness a day can help reduce stress and emotional eating urges.
• Establish a clear work-life balance to reduce burnout. Set work hours and stick to them. When you’re off the clock, be off the clock.
• Develop healthy coping mechanisms for work-related stress. Try deep breathing exercises, a quick walk, or calling a friend instead of reaching for food when stress hits.
• Use stress-reduction apps and tools designed for remote workers. There are plenty of apps that can guide you through quick stress-relief exercises perfect for your work-from-home life. The Calm app is fantastic and has assisted me many times in managing home working stress.

A study from Harvard Medical School shows that mindfulness and meditation can reduce stress-related overeating and improve emotional well-being, which in turn supports weight management.

Stay Hydrated and Mindful of Beverage Choices

Staying hydrated not only supports general health but can also prevent mindless snacking, as thirst is often mistaken for hunger.” – Dr. Shannon Weston, registered dietitian and lecturer at the University of Texas.

What you drink is just as important as what you eat. Thirst can often be confused with hunger. Here’s how to sip smart:

• Keep a water bottle at your desk and set hydration reminders. Drinking enough water can help you avoid mindless snacking and keep your energy steady throughout the day.
• Limit caffeine intake, especially in the afternoon. Too much caffeine can disrupt your sleep, which in turn can affect your weight loss efforts.
• No good comes from drinking too much caffeine whilst working from home. Avoid high-calorie drinks and excessive alcohol consumption. Liquid calories can catch you off guard, especially when working from home, where it’s all too easy to indulge a little earlier than usual.
• Experiment with healthy, low-calorie drink alternatives. Try infused water, herbal teas, or homemade smoothies to keep things interesting without adding excess calories.

Leverage Technology

In this digital age, let technology be your fat loss ally. Studies have shown that integrating fitness technology into your routine can significantly enhance weight loss efforts.

• Use fitness apps and wearables to track daily activity. Apps like MyFitnessPal can help you monitor your caloric intake and macros, while devices like Fitbit or Apple Watch track your steps, workouts, and even sleep patterns. Research published in the Journal of Medical Internet Research found that individuals who use fitness trackers are more likely to increase physical activity and adhere to weight loss programs. Seeing your progress in real-time can be a great motivator to keep moving and hit those 10,000 steps a day.
• Join virtual workout classes or fitness communities. The social aspect can help keep you accountable and make fitness more fun. Apps like Peloton or Nike Training Club offer structured classes, allowing you to interact with others and compete for personal bests. If you prefer a community feel, Facebook fitness groups or Strava clubs can offer that extra push, support, and inspiration.
• Set up regular check-ins with an online nutritionist or coach. Having a professional in your corner can provide personalised advice and keep you on track. A study by the American Journal of Preventive Medicine found that having regular professional support, whether in-person or virtual, increased weight loss outcomes by up to 15%.
• Utilise productivity apps to manage time and reduce stress-eating. Better time management often leads to better eating habits and more time for exercise. Tools like Todoist or Trello can help you stay organised, while apps like Pomodoro ensure you take breaks at regular intervals, which can help prevent mindless snacking. Time management has been linked to improved health outcomes, with a study from the International Journal of Behavioral Nutrition and Physical Activity indicating that people with better time management skills tend to have healthier diets and exercise routines.

How To Lose Weight While Working From Home Takeaways

• Create a dedicated workspace to support focus and avoid unnecessary snacking while managing weight loss while remote working
• Set a structured eating routine to control calorie intake and learn how to lose weight while working from home effectively
• Intermittent fasting can be a practical tool to manage eating and avoid mindless snacking, making it easier to burn calories working from home
• Include high-protein snacks that satisfy hunger without derailing body transformation at home office goals
• Incorporate regular movement breaks, like standing or stretching, as part of work-from-home exercise tips to stay active
• Manage stress through mindfulness and clear work-life boundaries to prevent overeating, which helps with snack management for remote workers
• Stay hydrated, limiting sugary and high-calorie beverages to reduce empty calories while supporting at-home workout ideas
• Leverage technology, like fitness trackers and apps, for activity monitoring, keeping you on track with home office wellness tips
• Use time management techniques to reduce stress eating and maintain productivity, a key part of best practices for weight loss at home
• Remember, structure and consistency are key to mastering how to lose weight while working from home and achieving lasting results

Conclusion

Right then, home-based health warriors, it’s time to turn those WFH challenges into fat-burning triumphs! Remember, the key to avoiding the pitfalls of remote work whilst chasing your fat loss goals is all about structure, mindfulness, and a dash of creativity.

By creating a dedicated workspace with proper posture, sticking to a solid eating routine, grabbing some WFH high protein snacks, incorporating working from home exercise throughout your day, and learning to manage home working stress, you’ll be well on your way to achieving those fitness dreams – all whilst crushing it in your career from home.

Your future, fitter self is cheering you on from the other side of that Zoom camera. Now go forth and conquer those goals – your home office is your new fat-burning playground!

Chat soon, 

matt