How to Avoid Overeating During Work Hours: Simple Tips for Better Control

According to SHAHEDNEWS, It doesn't matter whether you work from home or go to the office; in either case, you are likely to be tempted to snack constantly while working. However, if you choose the wrong meals, you may feel more fatigued and experience uncomfortable sensations like bloating. Therefore, you should try to eat meals that will keep you full throughout the day while preventing unpleasant feelings. Stay with us in this section, and we will tell you what you should do.

Healthy tricks to avoid overeating during work hours

Eat balanced meals

The key solution to staying full is to have balanced meals. Breakfast is the most important meal of the day, so you should try to have a complete breakfast to feel fuller. If you work the night shift, have a small breakfast and then sleep.

Breakfast should include toast or any healthy bread, a combination of fruits, and some bananas. You can also add eggs to it.

Never work without having breakfast

Eating a main meal before work is the key solution to being able to work for 8 hours straight without getting too hungry. If you work the night shift, your main meal should be between 5 and 6 PM to ensure you're full before starting your shift.

Pay attention to carbohydrates

For the main meal, you should focus on complex carbohydrates with a low glycemic index, complete proteins, and healthy fats to keep you full for a longer period. A teaspoon of peanut butter or almond butter can also help keep you full for the next few hours.

Lentils or black beans are rich in protein and fiber, which help you stay full longer because they take more time to digest. You can include them in your meals.

Avoid sugary or high-carbohydrate snacks during night shifts

When you're working a night shift, your body disrupts its natural cycle, which can lead to problems like insulin resistance because the pancreas, which is involved in digestion and regulating blood sugar, doesn't function normally at night. Therefore, it's better to avoid snacks containing sugar or carbohydrates during night shifts.

Consume protein and vegetables

Instead of snacks containing sugar or carbohydrates, you can opt for healthy snacks like proteins and vegetables, such as boiled eggs and nuts. Chia seeds, yogurt, and salads rich in protein and omega-3s are also very helpful.

Drink plenty of water and reduce tea and coffee

Make sure to drink enough water throughout the day. Hydrating your body will help you feel fuller and prevent you from getting hungry too quickly. The drink you should avoid is coffee, as one or two cups may boost your energy, but excessive caffeine intake can interfere with serotonin production. Serotonin is a neurotransmitter that plays a significant role in improving mood. If its production is disrupted, it can lead to depression. Therefore, avoid drinking coffee at the end of a night shift, as it disrupts the sleep cycle and can overall interfere with your body's balance.