As the world endeavors to bounce back from the devastating effects of the COVID-19 pandemic, there is a great need to emphasize on individual development. And the first thing on the list for everyone is losing that lockdown weight gain. Below, we have outlined some important tips that will help you achieve the optimum weight.
The COVID-19 pandemic has influenced everything we do; from the way we execute our jobs to even introducing new items to the fashion industry i.e. face masks. Still, the most common effect of the pandemic remains weight gain, accrued to many months of inactivity during the lockdown.
So, as you make the effort to get back to life, like it was before Covid-19, don't forget to also tackle that lockdown weight gain. Here are 10 tips that will help you restore healthy eating habits and so boost your weight loss journey:
Kickstart your day with breakfast fit for royalty. According to experts, eating soon after waking up can help balance your blood sugar and hormone levels. This gives you just a great dose of energy, that provides you with vitality and mental focus for the day.
It can be as simple as a platter of traditional English or American breakfast. Or you could make it a fancy-schmancy bowl of yogurt, fruits and juice. Either way, be sure to enjoy the meal too!
Following the extensive lockdown, it may prove difficult to stick to a scheduled meal timetable which can subsequently ruin your weight loss plans. It is therefore advised that you make plans for each meal ahead of time.
For example, you can cook extra portions for dinner, so you can have some leftovers ready for the next morning.
Experts say that if you find yourself struggling to eat healthy or commit to a weight loss diet, consider creating a "food and mood diary".
Jane, founder of health programme Nourish by Jane Clarke, says:
"It will help you spot what you are eating and drinking, how much of it, how your body feels when you eat certain foods, and your triggers for snacking or comfort munching."
Jane reiterates that with such a tracker, you'll be able to answer the important question of why you are actually eating and if you are really hungry.
What better snacking items are there other than fruits and vegetables? They are perfect for weight loss as they have a low calorie and fat content but contain plenty of fiber, vitamins and minerals.
Regardless of what your personal favorite may be, make sure to get your daily fill of fruits and veggies.
Staying hydrated is another key secret that will promote weight loss. Drinking one glass of water every hour aids metabolism, as the fluids carry nutrients to your cells. It also aids detoxification, by helping to get rid of waste products and flush microbes from your bladder.
According to The National Academies of Sciences, Engineering, and Medicine, the adequate daily fluid intake is around 3.7 litres for men and 2.7 litres for women.
Whole foods are the ideal go-to as you embark on your weight loss journey. Aside from being generally nutritious, these contain natural fibers which promote better digestion.
So, your next grocery shopping list must include fruits, veg, oats, whole grain bread, brown rice and pasta, and beans, peas and lentils.
Staying home all day has made us used to giving in to the urge to snack every few hours. To curb the resulting weight gain, replace your favorite sweets with fruits, vegetable salads and nuts.
These will provide you with a healthy balance of carbs, protein and fat. In, addition Jane Clarke recommends unsalted nuts and dried fruits:
"For something sweet – have a few unsulphured dried fruits alongside some unsalted nuts to slow the absorption of sugar."
According to experts, eating smaller portions spread out about five or six times each day is much better than eating two lathe portioned meals. By using small plates and bowls, you can achieve this feat.
Also, don't forget to practice mindful eating. Eat slowly and savor every spoonful, it takes about 20 minutes for the stomach to tell the brain it's full.
As you strive to lose weight, try not to blacklist any food item especially the ones that are your favorite. Although your favorite snacks or meals may not particularly be healthy options, try to make them occasional treats.
Abolishing them from your list will only make you crave them more, making eating healthy difficult.
Last but not least, try replacing high carb meals with lighter options for better digestion. This includes incorporating more vegetables as well as This is especially indicated if you find that you get bloated or tired after eating heavy carb meals.
There you have ten simple tips sure to be beneficial to your healthy eating plans. Remember, a weight loss diet takes commitment but it doesn't mean you have to stop enjoying your meals. Find unique ways to practice healthy eating and you'll be grateful for it.