For those of you living under a rock, the Covid-15 refers to gaining over 15 pounds of fat during the COVID quarantine.
Many of us are staying at home to stay safe, but that may mean we are indulging on snacks more often.
Due to the pandemic, working from home and all the other madness that's been going on in the world, it has increased all the risk factors of weight gain during self-quarantine such as: inadequate sleep, snacking after dinner, lack of dietary restraint, eating in response to stress, and reduced physical activity.
Now, there is absolutely nothing to be ashamed of if you did put on some extra pounds during quarantine, if you didn't get deeply ill from COVID why sweat over a few pounds? And trust me, there are hundreds of millions of people who are on the same page as you; even I put on 12 pounds.
So, I've put together 10 tips to help you either lose the weight you put on, or, help you have a better understanding on what to do to live a healthy life during quarantine.
1) Calorie deficit
This is consuming fewer calories in a day than you burn. It is the only way you are going to lose the fat you put on. This doesn't mean starving yourself, there's an adequate amount of calories one should consume to lose weight but also be healthy.
2) Consume protein in every meal
Protein is a very satiating macronutrient. It allows you to feel fuller for longer which can stop you from snacking. Protein also has many other benefits like: improving your immune system, building and repairing new muscle tissue and nail and hair growth.
3) Increase fiber
Fiber is found mostly in fruits, vegetable and whole grain foods. Fiber is also very satiating, increasing this will allow you to, once again, feel fuller for longer after a meal and stop you from snacking. Fiber also other benefits such as: healthy digestion and improves heart health.
4) Eat one big ass salad a day
Eating a good sized salad full of leafy greens increases food volume which stops you from snacking and eating big meals.
5) Reduce Snacking
If you find yourself sniffing around the biscuit tin all too often, stop buying snacks. Pick a day during the week where you go out and buy yourself something to snack on that won't break the calorie bank rather than having truck loads of sweets in your cupboard. This includes alcohol.
6) Go outside and walk
Walking is so underated. People should be going for a walk every morning before they start work to wake themselves up and get some sort of physical activity done. I do it most days, it's excellent for my mental and physical health.
7) Workout
Find a workout that you enjoy, one that you can stay consistent with and that you have fun with. Too many times people bust their ass with workouts they don't enjoy and give up exercising. Go find a workout enjoy and do that at least 3 times a week.
8) Improve sleep
Getting at least 7 hours of sleep a night has been proven to help improve fat loss, cognitive function, mood, awareness and workout performance. Lack of sleep increases our stress hormone (cortisol), which increases our appetite hormone (ghrelin); this then leads us feeling more hungry throughout the day which then leads us to snacking.
9) Decrease stress
As mentioned above stress increases our appetite which leads up to snacking. Stress can also lead to anxiety which can then lead to depression. Get a hold of your stress before it's too late. Do things that allow you to be in the moment. Breathing, stretching, meditating or yoga are all fantastic ways to decrease stress.
10) Stop eating out
I get it, you don't want to cook for yourself because it's much easier to go on your phone and order out with a click of a button. STOP! Delete your food apps if you are ordering out all the time and wasting your hard earned money. Do a food shop once a week that allows for a full shop for the week and cook your own meals. You'll have better control over your calories and health this way.
There you have it folks, 10 ways to put an end to the COVID-15. Remember, you are not alone in this, there are hundreds of millions of people that are in your position, but it's up to you to now put a stop to any additional weight gain and move more towards a healthier version of yourself.
If you want a coach to help you lose weight, or have a better understanding of how to live a healthier life, please, feel free to email me, wayne@bodyvolvefitness.com.