You've probably seen and laughed at the meme that states, "You either come out of lockdown a hunk, a chunk, or drunk." But, on a more serious side, it's all too easy to let yourself go and gain the Quarantine 15, a number that represents the average weight a person may gain during a pandemic season.
Whatever you're more prone to – binge eating, stress eating, emotional eating out of boredom – it's not unavoidable just because you're stuck at home. These five tactics will aid in the development of your defenses against the so-called pandemic pounds.
Make a meal plan.
You have plenty of free time and a kitchen stocked with supplies and equipment, which is fantastic for survival but not so much for remaining on track with your health and fitness goals.
The first step is to create an eating plan. Provide as much information as possible: Make a schedule for cooking, dining, and even snacking; set a weekly budget for groceries, takeout, and deliveries; and decide how often you will dine out, order takeout, or order delivery. Print it out, post it somewhere visible (like your kitchen or dining room) to remind you of your strategy, and stick to it!
It's also a good idea to keep a written record of what you eat at each meal and check through it once a week to see if you've gone off track. The goal is to have a plan in place for what, when, and how much you eat each day so you don't lose sense of time or purpose and eat to fill the hole.
Make Snack Rules for Yourself
It's difficult to say no when the impulse arises if you've always been a snacker – or find yourself becoming one during the lockdown. However, if you give in, you'll almost certainly regret it. (Unless, of course, you're munching on these healthy snacks!)
Here's a compromise: Make a rule for each "sinful" meal you frequently crave. If potato chips are your Achilles' heel, for example, your rule could be that before you open a new bag of chips, you must first drop down and perform 25 push-ups. You want to essentially put a monetary value on that desire. At the very least, it'll make you think about how much you want it and whether it's worth paying for.
Make a Weekly Menu Plan
It's more important than ever to maintain your nutritional levels healthy. That means eating fresh, whole meals like vegetables, fruits, lean protein, and healthy fats to receive all of the essential vitamins and minerals. At the same time, foods like sugar, dairy, wheat, processed meals, alcohol, and caffeine can have a negative impact on your immune system.
Plan out all of the meals you'll prepare for each meal over the course of a week to ensure you're on track to consume the proper amounts. This will help you to get in what you need while keeping an eye on the foods that aren't as useful.
Don't shop for groceries without a list.
This can be aided by having a menu planned ahead of time: When you go to the markets, use it as a shopping list. Get only what you'll need to make the meal you've chosen, and nothing else. You might stumble across something fresh or intriguing and be enticed to purchase it. Make a note of the price and how much you used it, and incorporate it into your food plan and menu for the next week. Allow yourself to make the buy only after that.
Good Night, Sleep Tight
Gym-goers are well aware that recovery is equally as vital as exercise. Similarly, obtaining enough and good sleep is vital for weight management. Participants who only slept for five nights in a week gained an average of two pounds, according to a study conducted by the University of Colorado in the United States. Because when you don't get enough sleep, the hormone leptin (which signals your body when you've had enough to eat) decreases while another hormone, ghrelin (which causes hunger), increases. When all of these factors are together, you have a recipe for quick weight gain. Stick to a regular bedtime and practice proper sleep hygiene rather than Netflixing your nights away.
