Eating at the computer at work? You should stop
It happens to everyone: there is a lot of work, no time for a proper break, so people eat at their computer to save time.
Studies show that eating while looking at screens not only causes a range of health problems but also harms work quality.
If you also find yourself eating more and more meals at your computer, explaining to yourself that there is no choice and that you are saving time and being more efficient, it is better to stop.
Research shows that eating at the computer in general, and at the work computer in particular, can lead to various health issues, overeating, and obesity.
This type of eating does not make work more efficient but rather harms it.
Eating in front of screens has several negative physiological, psychological, and behavioral aspects. Recent studies found a direct link between screen time and weight gain and between eating in front of screens and weight gain.
Eating at the computer makes us unaware of satiety.
Those who eat at the computer may focus on the screen and work output instead of the meal, leading to large portions without connecting to physiological hunger and fullness cues since attention is distracted.
Is it only the style of eating or also what we choose to put on our plate?
There is no doubt that eating at a computer also brings unconscious food choices.
Eating at screens is linked to consumption of processed foods high in fat, salt, and sugar such as snacks and sweetened drinks.
Eating at the computer has become quite common among workers, so much that in 2014 a term was coined for it called “al desko” and included in the Oxford dictionary.
Beyond its effect on diet, this type of eating also has negative psychological features.
Participants at a study were asked to eat pizza quietly and at rest, and while working at a computer. The study measured BMI, energy consumption, anxiety, restrained eating, stress levels (both before and after meals), and appetite (assessed before and after work and control sessions).
The results indicated that eating in front of a computer noticeably raised stress levels, but had no impact on the amount of food consumed compared to the control group.
Eating at the computer is emotional eating, We eat at the computer in response to boredom, stress, or the need to relax.
Gradually, this can become an automatic habit connected to screen activity, reinforcing the screen-food relationship, and can occur not only during work but also in the evening with a smartphone or TV.
There are also behavioral aspects Eating in front of screens diverts attention to the content on the screen rather than the food, which can lead to unconscious and prolonged eating.
When the screen is on for a long time, eating can extend beyond the meal itself.
This can cause us to skip proper meals later.
Some people who eat at screens even adjust meal times based on screen-related tasks.
So this type of eating can cost us in many ways, yet time pressures and workload remain.
Is there a way to break the loop?
Awareness is key, and there are several practical steps It is recommended to prepare meals or healthy snacks in advance that are easy to take and eat on the go, such as cut vegetables tahini, small protein rich sandwiches and washed fruits available in a bowl.
It is also recommended to plan meals during the day: Even if work is busy, find short times to eat and plan a dedicated break for eating, even if brief.
If there is no time for a proper meal, look for small windows during the day: finish a task and spend 5-10 minutes eating a healthy snack or drinking a shake.
Additionally, choose a designated eating spot at home or work and practice mindful eating: Instead of sitting at the screen, create a dedicated, comfortable space for eating, even if for just a few minutes.
It is important, even when short on time, to eat more slowly and focus on flavors.
Even five minutes of focused eating helps improve well being.
Try to avoid multitasking while eating.
Finally, eating at a table rather than a computer also has a social aspect, helping build connections at work or at home.
Combine eating with a short break from work.
Even 10 minutes can help focus and relax, and it is recommended to share meals with colleagues or family to make the experience more pleasant and screen-free.