How to curb cravings while working from home

Challenging and unprecedented times for all to say the least. The majority of us across the world are now working from home and practising social distancing, and it can be very easy to snack on foods mindlessly because we are bored, stressed and experiencing another five emotions at the same time.

If you're looking to get a hold of your mindless snacking, I have some tips.


Consider your thoughts

  • Catch yourself in the moment of ‘I need a cookie right now’ and change your thoughts, are you hungry, or are you bored? You can actually do this without too much trouble.

  • Call your loved ones. If you're struggling, talk to someone. Together you can talk about how you're feeling and share words of support and guidance.

  • Listen to music, put your favourite song on and dance to change your mood.

  • Do some workouts - PE with Jo, or any type of exercise you enjoy doing. If you need to move your body but can't get outside, use what you have around you! Run up and down the stairs five times, dance, whatever makes you happy.

  • Enjoy and celebrate your little wins e.g. finish a big part of the project you are working on, you had a great hour playing with the kids. Everything counts.

  • Chunk it - break it down what you’re going to do (nutritionally & exercise-wise) tomorrow and then break it in half, then half it again…until is so easy and simple that you’ll definitely do it tomorrow.

  • Play games (card or board games) with kids at home or friends over the internet.

  • Have a bath with Epsom salts (magnesium relaxes your muscles) and go to bed early - this is the perfect time to sort out your bedtime routine.
Image of a woman chopping green vegetables

Food swaps

  • Swap food types where possible! Fruit instead of sweets (e.g. a few dates instead of chocolate) or nuts instead of crisps. If you have a sweet tooth, Greek yoghurt with a few blueberries and walnuts makes for a great dessert.

  • Drink water! Many of us confuse thirst with hunger, if you're feeling hungry but have recently eaten, have a glass of water. If you're still hungry - you're hungry!

  • Cook your meals. This is the perfect time to start making some tasty and simple home-cooked meals. Experiment with what you have in the cupboard!

  • Aim to eat three meals per day.

  • Minimise snacking, or give it your best shot. If you're feeling peckish between meals, reach for a piece of fruit or a handful of nuts.

  • Aim to eat a source of protein with every meal, such as meat, fish, tofu, mushrooms, eggs, beans, chickpeas, cheese, yoghurts etc.

  • If you find your portions are too large and you're often eating until you're too full, try eating from a smaller plate. And remember to enjoy the food - chew mindfully, what can you taste, how does it feel?

  • Eat with family - treat this time as an opportunity to bond.

  • Don’t get too hungry! Eating regularly, drinking plenty of water and moving your body helps you to recognise what your body needs. Often when we're really hungry, we'll opt for a quick sugar boost, when really, we need a balanced meal.

My challenge for you? Choose two tips to try over the coming weeks.

Take it one step at a time - we're all navigating this situation in our own way. Look after yourself, and let me know how you get on. And remember, if you need further support around nutrition and understanding what your body needs - there are so many nutrition professionals ready to help you, myself included.

The views expressed in this article are those of the author. All articles published on Nutritionist Resource are reviewed by our editorial team.

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Sutton, Surrey, SM1
Written by Angelika Cutuk-Short, MSc Functional Nutritionist / Hormone and Weight specialist
Sutton, Surrey, SM1

Angelika has a masters in nutrition and is a qualified NLP mindset coach. She is a specialist in weight loss management. She combines nutritional science with motivational coaching to change bad habits and introduce good ones and start living a healthier life.

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