Move more during your workday  Try breaking your exercise up by scheduling 10 minutes of movement several times throughout the day. It can be a walk, some stretching—whatever feels good. Not only will this reduce your time sitting at a desk, but it’s also great for getting those creative juices flowing!

Do at least 3 days of challenging cardio and strength exercises a week  Even if you have a job that keeps you on your feet a lot (shout out to all you amazing nurses!), it’s still important to challenge yourself with movement that’s tough enough to help you build strength and endurance. This will help you on your weight care journey, keep your heart strong, and reduce the risk of osteoporosis. Doing movement that challenges you boosts calorie burn during exercise—and even after you’re done. 

Have balanced meals (Check out our Found Plate Guide) Hey, we get it: It can be tempting to swing through the drive-thru on your way home from work. And it’s easy to snack all the time if you’re WFH— the kitchen’s just a room away. But enjoying complete, balanced meals will keep you full and satisfied. And they’ll deliver the nutrients your body needs to feel good (nutrients you might be lacking if you’ve been restricting your food choices). Instead of focusing just on calories, try to think about the quality of the food you eat. Remember, different foods have different effects on your metabolism. (And *shocker!* they tend to be the healthy ones.)

Stay hydrated You need lots of water for the cells in your body to work properly—it’s key for good digestion, immune function, sleep quality, cognition, mood, and metabolism. In fact, metabolism can slow down even if you’re slightly dehydrated! So keep a glass of H2O (or water bottle) on your desk and sip throughout the day. 

Get enough sleep Most adults need around 7 hours of quality shut-eye a night. It’s a must, must, must. Sleep allows your body to rest and repair. It also affects the hormones that regulate metabolism, and your risk of developing serious health conditions such as type 2 diabetes and heart disease. Plus, getting a good night’s rest reduces stress, boosts your mood, and improves decision making.

Bust stress   Speaking of stress… Have you ever found yourself working in the evening on top of all the stuff you have to do around the house? That’s a recipe for burnout. Instead, take a moment each day to slow down and do something you find relaxing and recharging. One idea: Try a deep breathing exercise. Inhale for a count of 5, hold your breath for 5 counts, and then slowly exhale for a count of 5. Do this 5 times. If breathing exercises and meditation aren’t your thing, that’s OK! Activities like walking, reading, or calling a friend are also great ways to manage stress. Decreased stress levels are associated with lower cortisol secretion which may contribute to less abdominal fat and even aid in successful weight care.