Throughout the COVID-19 pandemic, many people are grateful and fortunate for the jobs that they have that allowed them to work despite these trying times continuously. A lot of people are experiencing more depression, weight gain, insomnia and anxiety during these stressful times. Weight gain has been a problem for people stuck in quarantine because outdoor activities are prohibited, which one study is explained in this website (https://www.moms.com/kid-gain-weight-quarantine-study/). We must realize that we are not alone in facing these, and now is the opportunity to take control of our health mentally and nutritionally. It is time to reprioritize and redirect. The fuel that we choose to put in our bodies does not affect our physical and mental health. Here are some of the tips on how to lose weight after gaining weight during the quarantine period.
Fuel Your Body Consistently
Eating a snack or a healthy balanced meal every 3 to 4 hours within the day will keep your blood sugar stable and metabolism revving. At each meal, half of your plate must be filled with vegetables like spinach, strawberries, or carrots as well as fruits, and the other quarter whole-grains like brown rice, pasta or quinoa. Snacks should be balanced with protein sources like turkey, hummus, or nut butter and high-fibre complex carbs like apple slices, whole-grain toast, or celery. Remember to eat something that you enjoy to eat otherwise eating foods that you don’t like is not a sustainable diet plan.
Hydrate Throughout the Day
Our bodies are made up of approximately 65% percent water. Therefore, being hydrated adequately throughout the day is essential. Water assists in regulating your bodily functions like absorption of nutrients and digestion as well as our body temperatures. Drinking water also helps get rid of waste and toxins in our bodies through breathing, urination, and sweating. If you are slightly dehydrated, our bodies will think that we are hungry when in fact we are only craving for water. Aim to drink at least eight glasses of water throughout the day and start by drinking the first glass the moment you wake up in the morning.
Get Quality Sleep
Seven to nine hours of sleep is optimal for adults. If we lack sleep, ghrelin will increase, and leptin decreases, which causes you to feel hungrier than usual—this results in consuming more food compared to having adequate rest.
Exercise for at least thirty minutes of moderate-intensity aerobic exercises five days a week and add weight-training sessions in two or more of those days. Being sedentary increases our risk of having depression, obesity, cancer, heart disease, diabetes, and anxiety. Schedule on your calendar on which days you would regularly exercise to stay consistent.