Have you put weight on during the Covid crisis and lock down?  If you have don’t panic, you are not on your own.  I have and everyone i have spoken to has. I know my weight gain is not due to lack of exercise but more from comfort eating and drinking when i have felt, low, bored and anxious. These are all very normal feelings to have in such uncertain times.  I have put together my top tips that may help you lose some weight you have already gained, or prevent you from gaining weight going forward:

 

  1. Decide when you will eat each day, keep to a routine. Even if you are working from home, keep some structure to your day to prevent grazing and snacking. This can also help to train your body to be hungry at regular intervals rather than eating for the sake of it.
  2. Plan what you are going to eat each day. Planning your meals is always a good thing when you are trying to stay healthy or lose weight. Why not prepare some healthy meals from scratch and freeze them. If you are really stuck for time you can always buy frozen veg, and add rice, beans or quinoa for example. Add some seasoning and you have a healthy filling meal.
  3. Keep yourself busy.  Why not find new hobbies, finish some jobs around the house or do some exercise? Boredom is one of the biggest reasons for weight gain. Try to snaking and grazing, especially when sitting in front of the TV.
  4. Understand the link between stress and hunger. Emotional eating at this time is normal and to be expected. Stress causes an increase in cortisol, then when you grab for the sugary snack, the sugar halts the release of cortisol in the brain and makes you feel calmer. Obviously this is a cycle you want to avoid if possible. No one is saying don’t have sugar or chocolate,  but try some of the healthier options such as dark chocolate, single portion puddings and think portion control.
  5. Stay active. This is so important for the mind and body. You need to be burning the same amount of calories you are consuming to maintain your weight, or burn more calories to lose weight. Short burst of HIIT style exercise are particularly good for burning fat more quickly and improving overall fitness. Whatever your preference of activity make sure that you are doing something each day during, particularly during the lock down.
  6. Last but not least, drink more water. Your body needs water and ideally 2 to 3 litres per day. Also drinking more water can make you feel fuller, so you are less likely to snack.  Also it is said that sometimes the hunger feeling can be mistaken for dehydration, so keep an eye on your water intake. Whilst we are on the subject of fluids, keep an eye on your alcohol consumption, as too much is not good for your health generally,  but also is one of the main reasons for weight gain.  Try avoiding a tipple during the week, and then enjoying a treat at the weekend, or go for the healthier drink options.

Try not to panic over weight gain, but plan a healthy eating plan, and get some routine into your life. If you need any help with nutrition advice etc, just drop me a line.

 

Bev x