Have you ever felt that you are working on your laptop for many hours & even forget to eat? Or Do you binge on unhealthy snacks while working on your laptop? Nutrition for freelancers is far more important than others because they often neglect this area of their health. Learn why and what freelancers can do to overcome their nutritional deficiencies in the text below.
Until now in the series, you already know what Freelancing is and its increasing trend in this pandemic of COVID-19, and how it differs from traditional jobs? How to be a freelance writer and what are the types of freelance writing jobs? What obstacles freelancers face in which one of them is health concerns including eye health, sluggish lifestyle, and depression. Today’s topic nutrition for freelancers is another essential one related to health concerns as well.
Why Learning Nutrition For Freelancers Is Important?
Normally in an office job, people get paid if they get a sick day off, but as a freelancer, you will get what you work for. That is why nutrition and health are more important than other fields for freelancers.
As a freelancer chunk of your time in the day is carried out as sitting and working on your laptop or computer. You are searching for jobs and working on current jobs all day and night until the process repeats. In this agitation, you often forget to eat or make unhealthy choices just for a sake of filling up your tummy in less time.
But nutrition is not only for filling up yourself when you are a hungry but far more important element of your overall wellbeing. If you don’t eat much and proper you will lack essential nutrients needed by your body which can affect adversely. If you eat unmindfully and make bad choices for your meals you will end up gaining weight that has harmful consequences on your body and health.
What Does A Healthy Balanced Nutrition Include?
According to the National Health Service UK, a healthy balanced diet must include:
- Your food should be rich in fiber.
- Water intake must be up to the mark at least 6-8 glasses / 24 hours.
- Include one serving of dairy in any form per day.
- Keep your protein high which is needed for your body in several ways. Recommended as per FDA 50gms / 24 hours.
- 3-5 servings of fruits and vegetables daily.
- Eat essential fats and cut down saturated fats.
- Include all nutrients within ranges recommended by the FDA.
How To Determine That You Are Nutritionally Deficient?
When nutrition for freelancers is not up to the mark and they are consuming fewer calories than advised. The body will respond to it in several ways such as:
- You will feel lethargic, tired, and experience brain fog all the time.
- Hair, skin, and nails will dry out or become damaged.
- You might experience constipation.
- The immune system went down and you might experience easy to get an infection and slow recovery.
- Weight gain or weight loss.
- Metabolism will become slower.
- Lack of nutrition may lead to dizziness, lightheadedness, headaches.
- It can stress you out which leads you to depression.
How To Calculate Your Calorie Requirements?
The daily calorie requirements are estimated by your Basal Metabolic Rate (BMR) and physical activity level (sedentary, active, involved in the exercise, etc.)
It differs according to your goals whether you want to lose weight, gain weight, or maintain your current weight. As a freelancer, if exercise is not a part of your daily routine then you might end up sedentary and start gaining weight. Learn how to lose weight.
Calculate your BMR using the revised Harris-Benedict equation:
For Men = 【10 x weight in kgs】 ✢ 【6.25 x height in cms】 – 【5 x age in yrs】 ✢ 5
For Women = 【10 x weight in kgs】 ✢ 【6.25 x height in cms】 – 【5 x age in yrs】 – 161
What Are Unhealthy Food Options And What Effects They Have On Your Body?
Foods which are unhealthy are often good in taste and that is why people crave them the most such as:
- Sugary drinks and beverages.
- Bad foods such as pizza, chips, burgers, so forth.
- Bakery items as white bread, and biscuits.
- Fried food items such as french fries.
- Cake, cupcakes, pastries.
- Ice cream.
- Candies, lollipops, jelly.
- Processed foods such as cheese, meat, sauces.
- Refined grains options that lack fiber.
HOW THEY AFFECT YOUR HEALTH?
No matter if you feel good after eating all these things I mentioned above, you feel satisfied and full but your body responds differently to it. It has more adverse effects than you can imagine. Some of them listed below:
- You are probably going to put on weight and become obese.
- You will be at high risk of developing high cholesterol, high blood pressure, and high blood sugar. They all can carry out major issues such as heart problems, cancer, and stroke.
- Lack of nutrients with unhealthy food options leads you to have unstable digestibility.
- Depression will be your ultimate result, when your body got depressed with unwanted toxins it will directly affect your mental health.
- Your metabolism and immune system will be slowed with time.
- The sleep cycle will be disturbed.
- You might end up insulin sensitive and eventually as diabetic.
- High hormonal issues.
- Your diet will reflect on your skin, hair, and nails.
Attain Nutritional Objectives As A Freelancer With These Simple Tips
- Include green and leafy seasonal vegetable servings 3 per day.
- Eat any seasonal fruit of choice twice a day.
- Drink enough water in 24 hours of 6-8 glasses, keep your water bottle with you.
- Find out and learn about nutrition and plan your meals likewise.
- Split and learn your macronutrients 45-65% carbohydrates, 25-35% fats, and 10-35% proteins as per USDA.
- Drinking green tea instead of milk tea is an alternative.
- Eat fiber in form of fruits, vegetables, nuts, or husks.
- Choose healthy snacks such as dry fruits, rice cakes, low sugar smoothie, protein shakes, or bars instead of unhealthy ones.
- Take at least 3 large meals a day with 2 snacks minimum.
- Don’t drink calories such as soda, sugary and fizzy drinks, or sugar in your tea or coffee.
- Keep your snacks with you while working, so it’s easier for you to reach for them.
- Use apps like myfitnesspal for tracking your calories and your macronutrients.
- Include exercise in your daily routine at least 3 times per week.
- Take breaks in between your work 10 mins for every 60 minutes.
- Sleep adequately and peacefully six to eight hours per night.
- Plan your meals ahead of the day so you avoid binging on unhealthy options.
- Never miss breakfast, don’t turn on your laptop before having your breakfast.
- If you are someone who often misses your meals, set a reminder for yourself.
- Take your must include multivitamin supplements with your lunch.
- Limit your sugar intake and go for more natural sweet options such as fruits.
If You Are A Freelancer And Want To Lose Weight Simultaneously
A freelancer might end up gaining weight and body fat. If you want to lose weight with your freelancing routine. Follow below:
- Follow all the above tips and wind up practicing good eating habits.
- Decide your BMR and your calorie administration. Cut down 500 calories from them for losing weight and get fit.
- Eliminate extra sugar from your routine.
- Quit eating all the processed foods and snacks, bad foods, and bakery items.
- Up your water intake up to 8-10 glasses per day.
- Use a multivitamin supplement daily.
- Limit your carbohydrate intake and use complex carbs up to 30-40% of your total macros.
- Only take 1 serving of fruits.
- Take 3 servings of vegetables.
- Limit salt intake.
- Increase the consumption of good fats and proteins.
- Exercise 5-6 times a week and include weight training at least 3 days a week with cardio.
- Drink green tea with lemon and without sugar 3 times a day.
- Chew your food properly.
- Eat-in smaller amounts and frequently boost up your metabolism.
- Set realistic goals don’t leave if you are not getting results. Include any routine for 4-6 weeks for adequate results.
- Make it your lifestyle and stick to it.
- Get my 1200 calories diet plan for weight loss.
- If you have just started exercise get to know the pre-workout meal, intra workout nutrition, and post workout meal so gain the best outputs of your exercises.
In conclusion, Nutrition for a freelancer is an essential aspect in many ways but it’s important for every human being regardless of the profession. Not one plan fits all, to lose weight or gain weight or maintain weight whatever your goal is nutrition is the key. Learn about nutrition and apply what suits your best in your lifestyle.