6 Tips to Lose Weight During the Coronavirus Pandemic
By Ana Garcia
Let’s face it: the coronavirus lockdown has forced us to stay home.
And, it’s hard to stay in shape when gyms and yoga studios are closed. But the wide array of feelings and emotions many of us are all experiencing now – like fatigue, sadness, anger and guilt – leads to stress. Between loneliness, anxiety and the ease of eating food all day from the fridge, it’s no wonder you may have gained weight.
Some are even calling it the lockdown 15.
Yet, if you have gained weight, just know this: You’re not alone.
Also, know this: You can shift your focus, energy and efforts towards losing those “quarantine pounds.” Better yet, you don’t have to deprive yourself of food and you can instead make some healthy lifestyle changes by adding in activities like yoga.
Check out these 6 tips to lose weight gained during the coronavirus pandemic, and start incorporating healthy habits today.
1. Set SMART Goals
Be honest with yourself: Even during COVID-19 times, it’s difficult to achieve fitness-oriented goals without willpower, flexibility and commitment. That’s why your goals need to be SMART. If you’re not familiar with SMART goals, here’s a primer. SMART goals are:
- Specific. Don’t just say you want to exercise more. Instead, find out how many calories you need to burn in order to make a real difference. Then, aim to burn that specific amount of calories in order to shed the pounds.
- Measurable. Track the amount of calories you burn every time you exercise, and measure if this is working.
- Attainable. As you make progress in your daily workout routines, add a little bit more to it, so you can move faster towards your weight-losing goals.
- Relevant. Eating the right foods is fundamental to your health, but remember to factor in the importance of exercise to your overall wellness goals.
- Time-oriented. Choose weekly or daily goals, and be prepared to change these if need be.
2. Set a Schedule and Stick to It
It’s a fact that coronavirus has absolutely restructured our daily lives and the routines we used to have.
Perhaps you now only go out for essential groceries or to take an occasional nature walk (with facemasks and walking 6 feet away from other people). For some parents, this lack of structure can be anxiety-inducing.
But you can still commit to a daily schedule. Having a clear layout of the tasks you need to do each day can provide you with the calm you need to achieve your fitness goals.
So, try to be consistent, but also flexible. Remember: You’re still human and you may feel like resting and staying in bed some days, which is also valid! And if you need more tips on how to stay calm, read all about it here.
3. Eat Healthy meals
Nutrition is probably the cornerstone of gaining and losing weight, along with physical activity,
So, take time to plan out meals, and eat healthy immune-boosting foods! If you’re a parent, this can be even more challenging. However, you can still bring the whole family together in the kitchen, and cook up healthy meals from your pantry staples!
4. Exercise
Nature walks are a great way to remain active while staying socially distant.
Another fantastic option is to exercise from home, which is becoming more popular nowadays. Thanks to social media, you can find thousands of different online yoga classes/workouts from your favorite gyms or trainers. One day you can try Pilates; the next day kickboxing; and the next day, yoga!
The most important thing to remember is that the real key to achieving long-term fitness goals is consistency. So, strive to be consistent in integrating fitness into your life. This way it will become a routine.
5. Practice yoga and mindfulness to manage stress
Stress can lead to weight gain, which can be frustrating, especially when you are already making an effort to incorporate exercise and yoga into your daily routine, working on eating healthy, and improving your sleep habits.
Yoga is one thing you can do to reduce your stress. Mindfulness is also a great tool as meditation and mindfulness helps you become aware of your surroundings and calm your mind.
6. Get to Sleep Earlier
Sleep can be a delicate matter for many parents, since many struggle to get a relaxing night of sleep due to stress. But if you’re committed to losing weight while being at home every day, you should probably avoid the temptation to stay up late.
We understand that COVID-19 may have turned your sleep schedule upside down. However, you should try to go to bed at a reasonable hour, otherwise you may find yourself in the kitchen eating a late-night snack. If you have young kids, you may also be inclined to eat your kids’ not-so-healthy snacks. So, try to get to sleep earlier. This way you’ll be alert and energized during the day. It’s a win-win!
So what are you waiting for? Start moving!
The coronavirus lockdown is no excuse for not moving. It’s time to get back in shape! If you need a little inspiration to lose your COVID 15, try following these 6 tips.
And we’ll leave you with this: When you exercise, stick to SMART goals, and fire up your yoga and mindfulness practice, you’ll be on the path to losing weight and feeling better!
