Feeling tired and also eating more from being sedentary at my laptop all day. I realize that I have so much more energy AND eat less when I am out and about on the weekend/vacation. Any tips to not fight this set back 5/7ths of the week?

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Are you working at home instead of the office?

At the start of the day do a walk around the block - I like this as it 1) separates home and work with a “commute” but also 2) gets your body active in the morning. I also do this at the end of my shift.

Then whenever I go to the loo or for a coffee or something I force myself to do 5 squats/star jumps or something.

Little things can help
:)

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What a clever way to get more squats in!

funny

Lots of water… does two things for me 1. Fills me up, 2. Makes me get up to go to bathroom a lot. I work from home and consume close to 1 gallon a day.

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Standing desk
Walks on lunch/if you have a call that can be taken away from your computer
If its an option, work extra remotely and travel somewhere (personally i dont like this because if im going on vacation, i want to be on vacation, but other people love it)

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Every hour get up and walk or do something active like stretch. Jumping jack for like 30sec to a min.

Keep food away from you. Start with a protein/good fat breakfast. Avoid sugary breakfast (sugar fuels snacking habit and cravings).

If you you do get hungry and are not eating out of boredom, proximity of food to laptop or mistaking thirst for hunger, ..then have bland snacks. You will eat what you need and get bored of the snack, less craving driven eating.

Lunch make sure you are not multitasking and do not eating at your laptop or where you do work. If the weather permits, eat near window or outside. And go for a 10 min walk in fresh air.

Day will go by faster too

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Plan a minimum of three brisk, 10-minute walks during your day (start of day, lunch and mid-afternoon). Drink a big glass of water before each walk to stay hydrated.

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Hey hey this is exactly me! Some things that have helped:
- Scheduling out my “free” periods in a day (blocking off my calendar to give myself specific times to work on things)
- Writing down what I am going eat for breakfast, lunch, dinner, and snack. Being strict with myself on full meals helped with sabotage by snack
- To the extent possible, scheduling my networking and meetings for when I am the most susceptible to snacking, and deep work for the mornings, when I’m naturally more focused

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Take walks, vitamins and set boundaries for your time.

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Wear something that tracks your steps and set a goal for each day. The recommended steps are 10k!

work in the office a few days a week if you’re able to! new opportunity to build healthy new habits

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