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Now that I have survived almost 10 weeks of confinement, I am a little apprehensive if I will be able to maintain my weight within reasonable limits. I need to tackle the problem of how to not gain weight during the Covid-19 lockdown.
I have gained 11 lbs so far and don’t feel as though I am doing a bad job of weight control. I miss my exercise classes and friendly banter among all the participants. It was always good to hear horror stories about weekend eating binges, knowing that you did not partake.
Not only that, but you had a shoulder to cry on when things didn’t go the way you had planned. The feedback was so much instant and nicer than just sending out a text or email and getting an emoji in response.
Oh well, I need to tackle new methods of weight control for the foreseeable future. This is what I feel is a good plan to sit on the weight and lose a little, if possible.
We all know what we should be eating, no matter what diet plan we have chosen to follow. It doesn’t make any difference if it is a Keto, Paleo, Vegan, Pegan, or Volumetric Diet Plan. Eat as required for your particular diet.
Make a Meal Plan – Try to schedule it for the week and buy what is necessary to fulfill the meals.
Create an Eating Schedule – If you have read any of my previous posts, you will know that I am an advocate of IF (Intermittent Fasting) and I incorporate that into my meal schedules
Eat foods that will fill you – If you are full for longer periods of time, you will not be apt to graze on items that you shouldn’t be eating
Snack Smart – Almost all diet plans provide for snacks in their systems. Just exercise some judgment and control and don’t go “ hog wild” on the nearest bag of chips or m&ms; that you see
A Good Nights Sleep
This is a critical component of weight loss that is either overlooked or just plain ignored when planning for weight loss.
It is vital for your overall health that you get 7-8 hours of uninterrupted sleep each night.
Sleep significantly affects two hormones that influence your appetite. Ghrelin enhances appetite, which can lead to weight gain. Leptin suppresses appetite and acts to support weight loss. A lack of sleep alters the hormonal balance between these two hormones in a negative.
Studies have shown that those who slept less lost more muscle than fat, while dieters who slept more took off more fat.
You don’t have to be Rip Van Winkle, but a good night’s sleep will work wonders for your weight loss program.
Ok, I am all for getting more sleep, what is the next step to keeping weight off during Covid 19?
Move More – Get Active
We need to move more and to stay active throughout the day. The key is how to accomplish this.
Exercise requires time to perform. You need to schedule it, both a time and a place.
Start out slowly with your exercise program if it has been awhile. Build into it. It doesn’t do you any good to kill yourself in the first week.
Do what feels good for you. Walking is a great exercise that most of us can do. The key is “JUST DO IT”.
Aim for a goal of 30 minutes each day. You can break this down to 10 or 15-minute intervals. I have talked in the past about bodyweight training. Just do bodyweight squats, wall push-ups, or sit-ups in your chair. This can be done, no excuses allowed here, lol.
Keep a record or journal and follow your path to success
Another weight control killer is stress. Stress can bring weight loss to a grinding halt.
This can be a significant problem during our current pandemic.
The body’s response to stress can trigger loss of muscle mass, increased fat storage, and impulses to overeat.
This is all brought about by the body’s release of cortisol. This hormone attacks muscle mass., slowing overall body metabolism. It also allows for the storage of fat in the abdominal area.
Even worse, elevated levels of cortisol lead to high blood glucose levels, high blood pressure, and overall body fatigue.
Ok, with all the negatives from stress, how do we reduce it?
First off, identify the stress triggers in your life. They are different for each individual. We all have them, figure out yours, and start managing them.
Exercise is a great way for most people to burn off that excess stress. Plan this consistently in your life, if for no other reason, then to mellow out. Plus, you have the added benefit of burning excess calories.
Mindfulness and Meditation have been touted throughout the centuries as a great way to smooth out your mind, focus your life, and de-stress it. Hundreds of years of practice must mean something.
It is a great way to just stop what you are doing for 15 minutes and empty your mind of your worries. I usually use this time to go through my deck of LSWMindCards and find the ones that I want to concentrate my mind upon.
Ok, here it is: Eat Right, Sleep Right, Exercise, and Meditate. Simple isn’t it. We all know it, the key is doing it. It really doesn’t get any simpler than this.
Plan it out, schedule it, and try it for a week and see how you feel.
My guess is you will feel better, sleep better, and eat better. On top of that, you might even lose a little weight in the bargain.