A leading nutritionist warns people working from home are more likely to keep putting on weight than those back in the office with five-seven kilos the average weight gain. 

Recent studies show one in three people have gained weight since Covid which Workout Meals nutritionist Gemma Daley blames snacking, poor sleep and stress with people who work from home spending longer hours at their desk than they would normally. 

“At the start of Covid-19, I think everybody thought working from home was going to give us the work-life balance we all craved but many are just tired and frustrated with countless trips to the fridge forced on by procrastination,” said Ms Daley. 

“Meal preparation is key to staying on track with healthy eating but many are not putting aside time to do this because they are simply mentally fatigued which is where ready made fresh nutritious meals come in handy.” 

As Australia hits an all time high in obesity rates, ranked nine in the world with 2 out of 3 adults obese, Ms Daly said it’s important to create a daily routine and think about what you’re eating. 

“Control your portions, try using a salad plate rather than a dinner plate, also drink a big glass of water before you eat, then wait 15 minutes to see if you’re still hungry.”

“In order to achieve real lasting weight loss, you have got to adopt sensible nutritional habits into your lifestyle.” She said. 

But it’s not as hard as you might think, Gemma Daley has compiled six habits below to build into your lifestyle.

• Eat protein with every meal. Protein helps to build muscle and is extremely beneficial for weight loss. Protein leaves you feeling fuller the longest as it assists in producing hormones. Hormones which play a direct role in making you feel full or satisfied. These proteins for each meal do not only need to come from meat but could also come from greek yogurt, cottage cheese and legumes.

• Eating 5-6 servings of vegetables daily is recommended. Adding large salads or stir-fried vegetables to your meals can fill you up and provide your body with what it needs without adding empty calories as they are extremely nutrient-dense. Include a couple of servings of low glycemic index starchy carbs such as sweet potatoes, pumpkin and beetroot.
• Drink more water. Aim for 2-3 litres per day. The amount of water you need is dependent on your body mass size, On average women need to drink 2 to 2.5 litres of water a day while it is 3 to 3.5 litres a day. 
• Cut out processed carbs. That means avoiding donuts, pies, and sugary drinks. You can eat whole grain breads and pasta but limit their intake.
• Eat healthy fats every day. Get them from such things as walnuts, avocado, extra virgin olive oil and flax seeds.
• Incorporate nutritious ready-made meals into your weekly menu, like Workout Meals to help you stay on track and prevent cooking fatigue.