10 Ways to Avoid Obesity and Stay Fit When Working From Home

| Author: Manoja Kalakanti

The COVID-19 pandemic has impacted every aspect of society, and our way of working has not escaped its clutches. The work from home situation is a reality that very few expected, and it has been welcomed with open arms. While the work from home vs work from office debate rages on, it is unwise to proclaim either as the ideal way forward. Remote working has its perks, but it also comes with certain drawbacks. Among its most negative manifestations has been the steady rise in obesity and other issues stemming from this new scenario. How to stay fit and control weight when working from home?

Unhealthy habits such as leading a sedentary lifestyle, indulging in unhealthy foods and the stress associated with modern-day lifestyle have been plaguing our society much before coronavirus entered the fray. The remote work situation has only exacerbated the problems. The situation is an ideal breeding ground for obesity and health issues associated with it to cause mayhem.

To learn more about the condition and get professional assistance from a nutritionist click here.

So, without further ado, let’s look at how the new scenario of remote work is causing a rise in condition.

Remote Work and the Rise in Obesity

Obesity is a disease where your body has an excess amount of fat. This disease can lead to other serious health issues such as heart diseases, diabetes, and high blood pressure. They can be called the side effects of obesity. The condition is usually caused due to a higher amount of calorie intake compared to the calories burnt. A new concern is a rise in unhealthy weight gain due to inactivity as a result of remote work. So, keep an eye on obesity symptoms.

Obesity due to remote work

A sudden change in routine and overtime at work has taken over our lives. Coupled with a sedentary lifestyle and bad eating habits, it shouldn’t be surprising that we have seen a rise in the disease. You can learn more about what causes weight gain while working remotely and how to prevent that in the article.

Why do we gain weight when working from home? Read on to find out!

Causes of Weight Gain Due to Working From Home

The rise in unhealthy weight gain as a direct result of remote work has caught the world’s attention. The work from home idea that had an all-positive aura around it has finally shown cracks, at least in one aspect – health.

What causes weight gain due to working from home?

It takes a cocktail of myriad unhealthy habits to cause obesity. Apart from those who face this issue due to a result of genetic factors that are out of their control or health conditions, the condition results from bad habits.

Let us look at some of the most common causes of obesity due to working from home.

    1. Working Long Hours

      There are many pros of working from home, but one of the cons is the lack of consistency in the work hours. While office hours when working from the office were more or less constant, the current scenario has rendered it unpredictable. This disturbs other plans that may involve physical activity, such as exercise or going out on a walk. This has also caused people to work late into the night and stay in one place for hours. This, coupled with eating regularly, causes a calorie surplus and, in turn, unhealthy weight gain.

    2. Indulging in Unhealthy Foods

      Staying at home means we have 24/7 access to the kitchen and delicious home-cooked meals. But it also means bingeing on unhealthy snacks and high-calorie food throughout the day. This is perhaps the most common among the types of obesity. Working at a distance from the kitchen and avoiding stocking up on unhealthy food is an effective way to counter this habit.

    3. Overeating Throughout the Day

      While no one will debate the adverse effects of consuming unhealthy foods, calling eating healthy food a bad habit will raise eyebrows. Eating healthy food isn’t bad per se, but overindulging is certainly bad. If you regularly exercise, then there is no harm in eating a healthy home-cooked meal the entire day. But when you work an entire day slouching on a chair and keep stuffing the healthiest food, the calories your intake surpasses the calories burnt by a mile. So, eat healthily, but engage in some physical activity or cut down on the portions.

    4. Lack of Exercise

      Your body wasn’t built to stare at a computer screen while sitting on a chair the entire day. And typing away on the keyboard doesn’t burn enough calories! Spending most of the time sitting without much exercise can accumulate fat in the body and cause illnesses, including obesity. The situation is further worsened when your unhealthy food or your calorie intake exceeds calories burnt. Recent research even suggests that a 30-minute workout after an entire day of inactivity, which was once thought to be adequate, is not enough. Try getting exercise at regular intervals and eat consciously.

    5. Difficulty in Staying Motivated

      Adapting to the new norm can be challenging. The changes, overworking, and the concern related to COVID-19 can cause stress and anxiety. This might result in a lack of motivation to pursue any activity. It may also be difficult to maintain momentum in an exercise regimen. This may result in weight gain and diseases caused by obesity. Engaging in activities you love and bringing balance to work, and life can help you navigate this difficult situation.

    Now that you know what causes weight gain when working from home let’s check out ways of countering this effect and staying healthy.

    10 Effective Ways to Stay Fit and Avoid Obesity During Quarantine

    To stay fit while quarantined has been a difficult task. But a lack of activity and the resultant rise in obesity is a cause of grave concern. This condition also leads to several diseases such as cardiovascular illness, blood pressure and diabetes.

    10 best ways to stay fit when working from home

    Getting accustomed to a new lifestyle might be challenging. But changing gears and taking care of your health shouldn’t be as difficult as it seems, especially with these 10 effective ways that almost anyone can integrate into their daily routine.

    So, let’s jump straight into the tips to keep yourself fit while working remotely.

    1. Buy Workout Equipments

      Is there another lockdown or restriction, or has your gym shut its doors due to the pandemic? No need to worry; why do you need a gym when you can work out in your home? One of the biggest drawbacks of the pandemic for fitness lovers has been the closure of gyms. Gyms provide the right atmosphere and motivation to exercise and reach your goals. They are also instrumental in helping you follow a strict schedule. While there are several exercises that you can do at home without any equipment, workouts are easier and more fun for many with equipment. For the uninitiated, the workout sessions can be more exciting with new “toys”. Performing compound exercises with equipment can help get rid of stubborn abdominal obesity. So, buy what you need and bring the gym to your home.

    2. Get Enough Sleep

      The importance of sleep can never be overstated. Sleep is considered to be one of the most vital aspects of healthy living. Whether it is to recover from a workout, grow muscles, prevent diseases, recover from them, brain health, or beauty, sleep plays a central role in all of them. Sleep is also known to help prevent obesity. Many studies have linked a lack of sleep to this disease, apart from other health problems. Lack of sleep has been known to encourage overeating and increase the chances of being overweight or obese. Although the amount of sleep one needs depends on their body type and other factors, the consensus among experts is that adults need approximately 7-8 hours of sleep each night.

    3. Do Something you Enjoy

      This is perhaps the easiest and the most fun way of dealing with the condition. While working out and dieting can be highly effective in fighting obesity, it is not everyone’s cup of tea. Doing it by indulging in something that you love is hands down the best approach. This is, in several ways, the ideal obesity treatment. This way, the success rate of you achieving your goals and doing so by being happy is very high. Each individual has their interests; maybe you like dancing, Zumba, yoga, or any other activity that gives you a good workout. So, you don’t have to do 100 push-ups or crunches; do something you enjoy.

    4. Plan your Workouts

      Just considering working out might not suffice in the long run. While you may start exercising with gusto, things might soon fizzle out, and you may lose steam. The possibilities of avoiding a workout are endless; you may postpone it, not feel like it, may have your plate full with work, have household chores, or other unforeseen activities. To treat or prevent overweight or obesity, you need more than just an idea of working out; you need a plan. Plan out your workout session in advance, set aside a time when you expect yourself to be least busy. Make a habit of it and let it become a part of your daily routine. A little planning goes a long way.

    5. Do Some Cardio

      While there are all sorts of workouts out there, cardio offers many benefits that other types of exercises don’t. For starters, they are convenient because you can do it anytime and anywhere. You can literally take a couple of minutes off from work and do an intense cardio workout. You also have several options; you can use a machine such as a treadmill or use stairs, skip or do some jumping jacks! Cardio workouts also can be done for free; you don’t even need a gym membership or any equipment. After spending long hours at a desk, a short cardio workout can burn a lot of calories and help avoid any obesity problems.

    6. Eat Consciously

      “You are what you eat”, remember this proverb? This is the area you really need to look out for. Your eating habits will most likely dictate the direction your health will take. It is a universally accepted fact that our eating habits have the most significant impact on our health. From childhood obesity to adulthood, your food habits play a crucial role in causing the condition. Eating without counting calories and being aware of its consequences can adversely affect your well-being. Try eating consciously, be mindful of what you eat, when you eat and how much you eat. This simple act could help you prevent weight gain.

    7. Drink Plenty of Water

      This might sound a bit surprising, but increasing water intake has been linked to weight loss. Not only does it burn calories, but water also reduces appetite, thereby preventing one from overindulging in food. So, make sure you constantly drink water. It has other benefits as well, as long as you do not consume an excessive amount.

    8. Take an Online Class

      Another exciting way of preventing or treating obesity is to sign up for an online class. The class could be about anything – dance, yoga or exercise. This will not only keep you physically healthy but also reduce stress and anxiety. With so many options to choose from, this seems to be a relatively easy task.

    9. Cut Down on Unhealthy Foods

      While healthy foods have a positive effect on your body, unhealthy foods can harm your health. Fight with the effects of obesity by cutting down or completely avoiding unhealthy foods. Junk foods are one of the main culprits that cause weight gain. They are high in calories, and it takes a lot of activity to burn them. When you follow a sedentary lifestyle, these calories pile up and result in weight gain. Replace these unhealthy snacks with healthier options or at least reduce the amount that you consume.

    10. Take a Walk

      This is another one of the easier ways to lose weight. Walking doesn’t necessarily mean a high-speed workout. You can walk at a moderate pace or even walk slowly. Any amount of this exercise is beneficial for your overall health and well being. It not only provides positive results for your body but also your mind. You can avoid many obesity health risks by simply taking a stroll. You don’t even have to do it outside; a walk indoors is also highly beneficial. You can burn a lot of calories and relieve stress and anxiety as well.

    So, these are some of the best ways to keep yourself healthy during quarantine. Try to make them a part of your daily routine, and these habits will become an integral part of your everyday life.

    Our Take

    The COVID-19 pandemic has resulted in a vast number of people working from home. A majority of the population has expressed satisfaction over this move and fully embraced it. The positive response is primarily due to the comfort of working remotely, lack of travelling expenses and time, and the opportunity to spend more time with family. But this situation is not devoid of problems. Working from home and restrictions due to the pandemic also means lack of activities involved in working from an office, including travelling. This, along with inactivity at home and consumption of excess food, has resulted in a rise in obesity and other weight-related issues. But obesity management and avoiding it isn’t an impossible task. There are many ways to enjoy the perks of working from home while simultaneously staying fit and healthy. We hope you gained some crucial insight on how to do it by reading this article. Stay home, stay safe and stay healthy!

    To get a customized diet plan book a consultation with a nutritionist here.


    1. How do I keep from gaining weight when I work from home?

    If you are already maintaining a healthy lifestyle, you don’t need to change your routine. But those who are not can eat healthily, avoid unhealthy foods, exercise regularly and get adequate rest to avoid weight gain when working from home.

    2. What is the fastest way to cure obesity?

    Excluding genetic factors and health conditions, a simple lifestyle change can help you cure obesity. A healthy diet, keeping calories in mind, and regular exercise can help reduce the extra kilos.

    3. How can I get slim in 10 days at home with exercise?

    Going to extreme lengths to lose weight in a short span of 10 days is unhealthy and should be avoided. It is also tough to achieve significant weight loss in a short period. But consistently engaging in exercise and eating healthy foods while avoiding unhealthy ones is an effective way to lose a lot of weight at home.

    4. What exercises can I do working from home?

    The sky’s the limit when it comes to exercises to do while working from home. You can buy equipment, do cardio or bodyweight exercises. You can also sign up for an online exercise or dance class. Yoga is another excellent way to stay healthy.

    5. What is the best way to lose weight sitting at a desk for 8 hours?

    Spending long hours sitting at a desk can be bad for your health. But there are several ways through which you can be productive at work and also stay fit. Try using stairs instead of lifts, stand up as often as you can, stretch occasionally, take a walk whenever possible and eat home-cooked meals.

    6. How do you not eat all day, working from home?

    While working from home, you get tempted to overeat, including unhealthy snacks throughout the day. To avoid doing so, plan out your meals, eat plenty of fibre and protein-rich foods which will keep you satiated, eat a heavy breakfast and drink plenty of water.

    7. Is working from home making me fat?

    Many people are facing issues with controlling their weight gain while working from home. The reason for this is the cutting down of certain activities like travelling to and from work and other activities involved while working from the office. With reduced activities and more food consumption, there has been a rise in weight-related diseases. But you can avoid this scenario with regular exercise and the consumption of healthy foods.

    8. How can I burn calories working from home?

    There are many ways through which you can burn calories while remote working. You can walk a little at regular intervals, follow an online exercise or dance class, and do various cardio and exercises with weights at home. Keeping an eye on calories consumed through food can also help.

    9. How do I not gain weight at my desk?

    Sitting at a desk for long hours can be detrimental to your health. It often leads to an array of health issues, including obesity. You can counter this effect by walking at regular intervals, eating healthy home-cooked meals, avoiding unhealthy foods, and exercising whenever you get an opportunity.

    10. How can I lose my stomach fat?

    Reducing stomach fat is no easy task; it is one of the toughest parts of the body to tone and get in shape. But with regular exercise and a healthy diet – which is the most important factor, and proper sleep, you can lose a lot of stomach fat.

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