Are you frustrated that your clothes are feeling a little tighter since last Spring?
You are not the only one. Since the pandemic started, the sales of comfort foods, snacks and alcohol have seen an upswing. And while we may be cooking most meals at home, we are also eating more, snacking more and moving less. These unhealthy habits have resulted in unwanted weight gain in many of us, and is referred to as “the quarantine 15”.
But with the new year and Covid-19 vaccinations under way, there is a light at the end of the tunnel. Now is the perfect time to overhaul your diet and exercise habits.
Here are my 7 tips to help you lose that extra baggage:
1. Weigh yourself regularly.
Either once a week, twice a week or daily, whatever works for you. When you know how much you weigh, you can auto-correct when your weight starts creeping up. But if you obsess over the number on the scale, do it less often.
2. Stick to a set meal schedule.
This is especially important for many of us that are working from home. When you have a specific time for breakfast, lunch and dinner, it not only keeps your hunger level in check but prevents you from eating nonstop throughout the day.
3. Keep fruits and vegetables visible and easily accessible.
The easier you make it to reach for the healthier foods the more likely it is you will eat them. In contrast to the less healthy snacks, which you want to keep out of sight and inaccessible. The more barriers you put between yourself and the high calorie snacks the less likely you will be to reach for them. Even better than hiding them is don’t buy them in the first place.
4. Eat most of your calories earlier in the day.
Studies have found that late night eating is associated with increased weight gain. The old saying “Eat breakfast like a king, lunch like a prince and dinner like a pauper” seems to hold true. Eat your biggest meal for breakfast, less for lunch and have a small dinner. It also has the added benefit of improving your blood sugar levels and blood pressure.
5.Get enough sleep.
When we’re tired we tend to crave the sweet, salty and fatty comfort foods that are not good for our waistline. Get yourself to bed early and wake up recharged. It’s easier to make the healthy choice when you feel good.
6. Address your stress.
We eat more and less healthy foods when we are stressed. Try to find an activity that helps reduce your stress without reaching for food. Meditate, practice yoga, take a leisurely bath, read a book, have a cup of herbal tea. Find what works for you and make it a habit
7. Move more.
Make exercise a priority and schedule your workout into your planner. Try to keep active for at least thirty minutes a day and work up to one hour. Exercise not only helps you lose weight, it reduces your stress levels, helps you sleep better and improves your brain function. Studies have also found that exercise is critical in maintaining weight loss once you have reached your ideal weight.
The pandemic will be over one day. Think about how you want to look and feel once it’s all over.