How to lose weight fast during quarantine/ lockdown
Are you stuck at home? Are you bored at home and wondering what to do during the lockdown/ quarantine?
Wondering when the pandemic will end?
Maybe you've been feeling stressed and anxious, and you've been assuaging that stress by comfort foods. That comfort eating has now become a pattern and what was a 2lb weight gain has now turned into a 10lb weight gain.
1) Stick to a routine
Depending on where you are in the world, you might be spending more time indoors with your daily Circadian rhythm disturbed. So more importantly now than ever, stick to a daily routine with regard to your meals and your sleep times.
2) Have a good breakfast with some protein
Eating protein in your breakfast like some eggs or peanut butter on toast will keep you satiated and reduce any hunger pangs.
3) Exercise 30 minutes a day
Do some daily exercise for at least 30 minutes every day. Vary the routine between 2 days of strength training, 3 days of cardio and 2 days of gentle yoga/stretching/Pilates.
The quickest way to burn fat is with interval- based cardio workouts, exercising in short, high-intensity intervals. A good one to get in as cardio is skipping. Go as fast as you can for one minute and then revert to a slower pace for a minute. Alternate this process.
Or else, you can follow a walk/run routine. After a thorough warm up, run for one minute followed by a walk for two minutes. Keep repeating this until you have completed your 30 minutes cardio. Don't forget to have a cool down stretch after your workout.
4) Keep active
Try to keep active throughout the day and move around in order to keep your circulation going and your muscles engaged. Even when you are attending conference calls from home or the office, try to walk around or do some ankle rotations and gentle chair twists.
5) Keep a regular sleep schedule
Try to go to bed at the same time and get up at the same time, even during the weekends.
6) Stay connected
Even if social distancing is the key, stay connected to family and friends through virtual Zoom calls or phone calls. Organize virtual parties where you can play games.
Many of us might be feeling lonely and in despair at how the pandemic seems to be never- ending. If Zoom fatigue is setting in, do a digital detox. Simple things like talking to a friend or loved one can help alleviate that feeling of loneliness.
7) Reduce stress
Stress can wreak havoc on your weight loss efforts. You are more likely to comfort eat when you're stressed and also when your body is stressed, it tends to release hormones that can cause changes in your metabolism. Make time to unwind each day to stay relaxed.
There are too many things happening now and the same might go for your life, where you're trying to balance everything and stay on top of things. Remember it's okay to take a few minutes for yourself and take a few deep breaths.
Do some gentle yoga, brew yourself a cup of tea, curl up with a good book or watch the latest Netflix program. Think about five things in your life that you feel gratitude for and you will feel a sense of calm.
8) Nourish yourself
Nourish your physical body with healthy, antioxidant- rich foods. It's never too late to try out a new cuisine or new recipe at home. Try to eat when you're hungry and don't reach out for snacks. It's easy
to mindlessly munch through an entire bag of chips just out of boredom. What you think might be hunger might actually be thirst. So don't forget to be hydrated. Nourish your mental health by reducing stress and reading.
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