Social distancing has affected our lives and habits. It affects the mental and physical health of many people and is a major cause of weight gain. Additionally, weight gain during this time can be caused by factors such as stress, loneliness, depression, anxiety, reduced physical activity, and disruptions in your daily routine.
But with a few tips below, you can control your weight during this lock-down. Let’s take a look together
When it comes to weight loss, what you drink is often just as important as what you eat.
Soda, sweet tea, and sports drinks are typically loaded with added sugar and lack important nutrients like vitamins and minerals. These drinks not only raise your calorie intake but also your risk of weight gain. Contrarily, drinking more water can help you feel full, thereby decreasing your daily calorie intake.
For example, a study in 24 older adults with excess weight and obesity showed that drinking 16.9 ounces (500 mL) of water before breakfast reduced the number of calories eaten at that meal by 13%
Squeeze in some physical activity
While hitting the gym may not yet be an option, plenty of other ways exist to add physical activity to your routine.
Try taking a walk around your apartment areas, doing some bodyweight exercises like pushups, or finding a home workout routine online.
High intensity interval training (HIIT), yoga, aerobics, and Pilates are a few exercises that you can do almost anywhere with minimal or no equipment.
These activities not only burn extra calories to ward off weight gain but also help manage stress and anxiety
Stock up on healthy foods
Eating healthy is much easier when you have a fridge full of nutritious produce like fresh fruits and veggies.
Conversely, keeping junk foods like chips, cookies, and cakes on hand may increase your risk of overeating.
Next time you go grocery shopping, load your cart with nutritious foods, such as fruits, vegetables, whole grains, and legumes. If you’re in a supermarket, try to shop around the store’s perimeter, which is typically where most of the fresh and healthy foods are located.
Cook at home
Cooking is a great way to improve your diet quality while experimenting with new foods and flavors.
Plus, preparing healthy meals at home puts you in control of what you’re putting on your plate, making it easy to incorporate more high quality foods.
A large study in 11,396 people associated eating home-cooked meals more often with better overall diet quality. What’s more, those who ate more than 5 home-cooked meals per week were 28% less likely to have excess weight and 24% less likely to have excess body fat, compared with those who ate home-cooked meals fewer than 3 times per week. While it’s fine to order from your favorite restaurants on occasion, try finding a few new recipes to prepare at home each week.
Stick to a routine
When you’re not leaving the house often, it can be easy to cast aside your daily routine.
Yet, establishing a schedule and sticking to it is a great way to build healthy habits while creating a sense of normalcy.
Try setting times to wake up and go to sleep, getting dressed even if you’re working from home, and taking regular breaks throughout the day.
You can also try planning out your meals for the week and setting aside time for meal prep. Interestingly, studies link meal planning to improved diet quality, increased food variety, and an average body weight. Creating a routine can also ensure that you’re able to exercise consistently, which can help promote weight loss
Modifying your daily routine may be more difficult due to new challenges brought on by the pandemic, taking a few small steps can set you on the track toward better long-term health. Making gradual changes to your diet and lifestyle is much more effective for promoting long-term health and sustainable weight loss