It’s been over a year since the Covid -19 pandemic and since being stuck at home more, many of us are moving less, and snacking more (since snacks are easier and more accessible to get to). Stress also plays a big factor in how much and what we eat (cravings for comfort foods hit us when we’re more emotional) But don’t beat yourself up if you’ve gained weight during the pandemic.
Still many of us don’t have access to a gym so changing habits or starting new exercise challenges or new diets can seem super overwhelming.
Here are some tips on how to set yourself up for a successful weight loss journey:
1. Plan and maintain a schedule or a routine – our routines have changed so we have to create a “new normal”. Planning ahead is key to getting the results you want. Plan what and when you’ll eat and schedule a time for a workout or some other physical activity during the week.
2. Make yourself accountable for it – log everything in a journal or a phone and keep a checklist of activities or workouts you want to get done during the week and also tell a friend or spouse your goals.
3. Log your food – keeping a food journal or an app that tracks your calories, especially from snacks, will help you become aware of habits and eating patterns. You’ll become aware of exactly how much you’re eating and might help you make better choices.
4. Focus on improving your health – don’t get so hung up over a number on the weight scale, focus more on what you can do to be healthier and how to enjoy moving more.
5. Be realistic– if you gained 12lbs in 4 months, give yourself the same amount of time to lose it. Losing half a pound to 1 pound per week is a healthy and sustainable weight loss.
6. Prepare ahead – prepare what you need for a workout outside and be ready for the next day if your plan is to get out for a walk first thing in the morning. Prepare meals before the next day as well. When there’s healthy food available and you’re super hungry, you’re more likely to eat it because it’s convenient. Prepare snacks and food ahead of time so that it’s easy and accessible for you.
7. Get rid of temptations– if your will power’s not strong enough or the portions are just so hard to control- just get rid of tempting junk food altogether 😂
8. Avoid drastic diet restrictions – making small changes everyday and focusing on creating better habits is much more sustainable on the long run than trying to follow a diet that makes you unhappy.
10. Start somewhere and make sure you enjoy it – if you hate running then don’t do it, you’re more likely to be consistent with something if you enjoy it. Also try something new like cycling -you’d be surprised at how much you enjoy it.
11. Try an outdoor fitness class – we’re not officially open in-studio as of yet but you can try an outdoor workout with us, contact Andy or I to book an appointment!