Gaining weight is easy when you become sedentary and the risk is high now, as we are all under mandatory lockdown. While missing the gym or your morning walk can prevent you from burning the extra calories, the goodies you cook and consume at home can add to the flab. And when you keep a constant eye on the scales, you may notice them going up if you are not careful enough. Still, weight loss during lockdown is totally manageable even if you have to stay indoors 24 by 7 and need to be glued to your desk (if you work from home).
Here is a smart weight management routine that can help with staying calm during a pandemic and still reaching your goals.
Fill four bottles of water every morning
As soon as you are out of the bed, fill up four half-liter bottles with water. Target emptying them all by the end of the day; drink even more if you can. Water keeps you hydrated and curbs appetite as well. Obviously, you will end up snacking less if you feel full all the time. It flushes out the toxins from the body and helps you manage your weight loss during lockdown very effectively. You may juice up half a lemon in each of the bottles for extra detox benefits. Increase intake of healthy fluids like fruit juices, vegetable smoothies, and herbal teas. This will help strengthen your immune system against coronavirus too.
Maintain a diet plan
Eating the wrong stuff is the worst thing you can do to your body during the lockdown. The best solution is to draw up a diet plan and stick to it religiously. Prioritize the consumption of whole grains, nuts and seeds, and fruits and vegetables. Skip sugar, oily snacks, and processed foods as they are sources of empty calories. Do allow yourself cheat days otherwise, you may end up messing up with the plan. Abstain from alcohol and smoking to keep the weight away and prevent any health issues as well.
Time your meals properly
While eating a balanced diet is important, you cannot undermine the significance of timing your meals properly. Never skip breakfast because it has a negative impact on weight loss efforts. Plan three major meals at optimal intervals so that you don’t end up snacking frequently. Even if you want to have snacks, look for healthy options like smoothies, trail mixes, salads, and wholewheat cookies. Be very particular about having your dinner early, at least a couple of hours before you go to bed.
Diet and exercise is the key to maintaining your weight at optimal levels. Not everyone has a lawn or backyard to jog or exercise outdoors. Rather you can design an indoor workout routine for sustained weight loss and fitness. Roll out your yoga mat every morning and do some amazing yoga moves that make you feel flexible and energetic. Dancing, mopping floors, doing the housework and playing with your kids are some passive exercise forms that help you burn calories throughout the day. Every little bit helps you get closer to having a flat stomach for summer.
Feeling stressed out is natural when you have to stay at home because you are bound to be apprehensive about the infection and its economic impact. Apart from being detrimental for your mental health, stress and anxiety can contribute to weight gain as well. Managing stress should be your top priority. Meditation and breathing exercises can help, while good sleep is equally vital. Take the downtime to pursue activities you like, such as reading, cooking, and gardening. Stay connected with loved ones, even if you have to follow social distancing. Who knows, you may get some tips for weight loss during lockdown from them!
Avoid eating while working
The biggest cause of weight gain during lockdown is obviously not having a normal routine, but also double-tasking! You will probably spend eight hours on your work desk every day and it is easy to grab a pack of cookies or a bowl of chips while sitting there. However, this is a habit you should avoid if you want to keep the flab away. A cup of coffee or herbal tea with a fistful of nuts is the only snack you should allow yourself while working. Keep a water bottle at hand so that you can gulp a few sips when you feel tempted to eat something. Also, make it a point to get up and take a stroll around the house every couple of hours.
Taking good care of your health is particularly important during quarantine and weight loss during lockdown is one aspect you cannot ignore. Following an effective routine is the key because it will be a motivating factor for your partner and the entire family.