Covid-19 Lock-Down And Weight Gain It’s For Real-7 Tips To Fight It

posted Apr 22, 2021

by Mohit Pabbi

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Research has estimated that people worldwide have gained more than 1.5 pounds on average per month during Covid-19 Stay-At-Home orders last March and April. Out of 50 US states, 45 governments have issued Stay at Home orders to slow down this deadly pandemic.

It didn't matter what geographic location; the statistics remained the same on average. Studies have shown that the implementations of Stay-At-Home orders coincided with a decline in daily steps and increased overeating.

Weight gain is consistent no matter where you live in the world. The implementation of stay-at-home orders also corresponded with a decrease in daily step counts and increased self-reported overeating.

These two corresponding factors track what experts think is behind an increase in weight gain during the pandemic. Health and nutrition experts label comfort eating definitely, as a problem during this stressful time.

When these lockdowns started occurring, people seemed to indulge more in Rich foods like sweets, cakes or pizza, and other comfort foods to alleviate anxiety when there is little else to do or look forward to in these times. Working from home allows us to be close to the fridge all day long.

Just as the pandemic experiences changed eating patterns, it has impacted how we exercise.

With the gyms that many have relied on closed. people are losing out on an essential aspect of their lives, exercise. -- Just basics like walking from the parking to the shopping mall -- some people just aren't getting any level of exercise they did before covid and forced shutdowns. Many of us don't know what to do.

Strategies for shedding pounds

In these covid lockdowns times, many doctors and physical fitness experts worldwide study ways to combat problems that arise with people staying at home. Here are seven helpful tips to help with weight management:

1) The first step is to come up with a plans


Building new routines around four pillars for weight loss: 

  • diet,
  • exercise,
  • sleep,
  • and stress management. When Getting up in the morning,
  • take a shower,
  • Get breakfast,
  • Have a purpose for the day, that gives you direction, which will help with weight loss.

Think about how much weight you want to lose. One or two pounds a week is a reasonable weight-loss pace, many experts agree. Figure out how many calories you want to cut back on each day. You also need to consider how much exercise you intend to do and what type of activity you are thinking of doing. Maybe it's time to consider Online Personal Training Courses or Online Personal Trainers like the service that The Sweat Coach Weybridge in the UK provides.

2) Create a daily routine.

  • Establish a regular wake-up hour and a time to hit the sack.
  • Organize your meals beforehand, if you can.
  • Dress up for work every morning like it's a typical workday. —if you dress in sweatpants or other comfortable, loose-fitting clothes every day, it's easier to ignore that your gaining weight.

3) Get interested in food and cooking. 

  • you are covid Shut-Down, you might want to look into learning more about cooking healthy foods. Try to acquire a Taste for foods instead of just eating quantity. Tasting foods is a whole new thing.
  • It might be convenient to cook a week's worth of food (or at least the protein portions) while you are at home.
  • Be sure to include fruits, whole grains, lean meats, and vegetables.

4) Think about how you are eating.

  • Regulate your portions. Use a smaller plate rather than a dinner plate. It would be best if you drank a glass of water before your meal, then wait about 30 minutes to have your dinner.
  • Eat protein first. It will make you feel Fuller. Try to keep carbs in their suggested portions, alleviating blood sugar swings to curb hunger cravings.
  • Shop carefully. If you expect you'll eat a whole package of cookies or chips or other nonessential in one sitting, don't buy them.

5) Schedule regular exercise. 

  • If social distancing keeps us from our regular gym session, try other activities, such as going for a walk or giving a Mobile Personal Trainer, The Sweat Coach London, if you want someone with experience to handle things for you.
  • Exercise should be a routine. If you don't know what to do, get advice. Exercise plays a role in losing weight and keeping weight off once you lose it. A person who has Joint pain and general mood problems will find that a little weight loss can help.

6) Get a good night's sleep. 

National Sleep Foundation guidelines mean healthy adults, seven hours or more a night. For babies, right up to seniors aged 65 and over, the average sleep needed for each is over seven to 9 hours of sleep each day. Research and evidence show that people who don't get enough sleep are more likely to be overweight or obese.

7) Decide how to manage stress.

People of faith in religious community face struggles right now, as congregating in large groups raises infection risk and, in many cases, is against the law. You can set aside time for prayer or meditation, yoga, and mindfulness practice for needed comfort.

Alcohol may seem like a means to alleviate stress, but it is not helpful for weight loss. For example, a glass of wine is like having an ice cream sundae. It contains high calories, and the nutritional value is deficient. Alcohol will disrupt sleep and dehydrate you, all negatively affecting you trying to lose weight.


Should people take it easy? Everybody has a tipping point when it comes to weight. Many people know this—when they get to a certain weight, they start to have problems like reflux or joint pain.

It may pass as long as you are in a normal weight range, but you will need to do something about it if you go out of that range.
Being in the normal weight range and having an extra 5 to 10 pounds may not impact your health.

And if you are overweight or obese, losing that 7 to 10% of body weight can positively impact your heart, fatty liver, and joint pain.

Whatever your weight Plans may be, now is an excellent time to focus on all the things that keep you healthy. You may have extra time to rethink priorities about food and exercise.

It would be best if you had a plan and make it viable with allowances. There is no reason to be exact about it. We all have to make sacrifices in these challenging times.

My advice to all is to Seek advice. There are many experts in this field out there, such as The Sweat Coach, and the good thing is we can all do things online. 

The Sweat Coach

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