Stop the Sabotage! 6 Quick Tips for a Fitness-Friendly Home


Blue Kitchen Scale (2)


Whether you work from home or not, your house can be a place of dietary don’ts and bad habits that sabotage even the best workout regime and strongest of will. Certain decisions concerning a dwelling can make or break your program, so you’ll want to turn it into the most fitness-friendly place you can.

Below are tips from experts to help add fitness assistance to any home.


1. Just Chill—

Keeping the house chilly has been proven to help people burn more calories. This means that without increasing your activity level, one can lose weight simply by turning down the thermostat a few degrees. You don’t need to be uncomfortably cold, just make your body work a little harder to maintain your temperature.

A study in the Journal of Clinical Investigation proved that an additional 250 calories were burned every 3 hours participants were exposed to cold temperatures. So put on some slippers to keep your toes warm, and make the core burn more.


2. Sleep Deeply—

Sleep is a hugely important piece of the weight loss puzzle. Being tired can demotivate us, leading to skipped workouts, sedentary behavior, and overeating to make up for lost energy.

Lack of sleep also causes the body to produce more of the stress hormone cortisol, which leads directly to weight gain, especially around the torso and organs, which can be dangerously unhealthy. For all of these reasons, getting adequate sleep should be a top priority for everyone.

To ensure a good night’s sleep, avoid stimulants like caffeine after 2 p.m. and turn off screens within 2 hours of bedtime, if possible. White noise machines such as air purifiers or fans can also block out house or street noises that disrupt sleep.


3. Moderation is Magnificent—

Many people like a glass of wine or a cold beer at the end of the day, but alcohol not only adds extra calories, it makes the stomach empty faster and lowers inhibitions, which can lead to late night hunger and binging. And everybody knows the fastest way to gain weight is to eat right before we go to bed, rather than ceasing all intake 2 hours before.

It’s important to remember that sugar is a “sometimes treat” too, that should be kept to an occasional indulgence like alcohol, rather than a daily occurrence. Choose one night a week to indulge in alcohol or your favorite dessert, and stick to it. If you have willpower issues, only buy such items on your chosen day.

Total deprivation is recommended against, as it often leads to binge behavior — so give yourself something to look forward to, and enjoy it in moderation.


4. Consider Color—

The psychology of color has been studied for a long time, with conclusive evidence that shades of red, orange and yellow create or enhance feelings of hunger. Check out the packaging of many fast food establishments for proof of this theory in action.

To counter this phenomenon in your home, consider painting the walls in shades of blue or green. These cooler colors have an appetite-reducing effect on people – and don’t forget that plates, tablecloths and napkins can be bought in blue if you can’t afford to repaint the kitchen right now.


5. Ready for Reminders—

If you plan to work out at home, put the dumbbells, yoga mat, or whatever you use with your fitness DVDs on the floor in the middle of the living room, or next to the remote control. This will remind you to make exercise happen at your earliest convenience, and help you remember to do it before the day gets away from you.

Another great at-home fit tip is to put on your workout clothes first thing in the morning, even if you won’t be working out for a few hours. This can often take away the “I don’t feel like getting ready for exercise” excuse you might have used later in the day.


6. Stand Up for Yourself—

We burn 40 more calories per hour when standing than we do sitting. This means that even though the home is where we all go to sit and relax, if you’re spending a lot of time there, you should consider finding reasons to stand as often as possible.

Eating standing up is recommended as long as it’s mindful and not done in a rush, as is using the computer. Fitness experts recommend using a computer stand while you work on the computer, or keep the computer sitting on the kitchen counter if that’s more comfortable.

Standing more often also keeps the metabolism from slowing down, encourages good gastrointestinal function, and increases circulation throughout the body.


As you can see, there are many ways to stop sabotaging your diet and exercise progress from within your own home. Use the helpful tips above to create a healthy living environment for yourself so you can achieve all of your fitness goals today.