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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.

Summary

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. 
 

"I Don't Have Time To Workout" - 6 Ways To Eliminate Your Excuses

posted Nov 07, 2020

by Mohit Pabbi

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At The Sweat Coach, I understand that finding time to workout is not always easy. However, by eliminating your excuses, finding the time becomes a great deal easier and workouts become part of your daily life.

 

How to Make More Time to Workout

  1. Join Weight Loss ClassesThere are a lot of weight loss classes out there and they are ideal if you are struggling to keep up with regular workouts. It’s easy to talk yourself out of a workout if you are tackling it alone but paying for a weight loss class may be enough to ensure you attend.
  2. Get a Personal TrainerIt’s a lot easier to motivate yourself      to workout when you have someone who will hold you accountable, such as a personal trainer. A lot of people assume finding a personal trainer is difficult, but it doesn’t need to be. With a simple search online, you can find cheap personal trainers in the Surrey area.
  3. Schedule Workouts Ahead of TimeIt’s not uncommon to get carried away with the hustle and bustle of daily life, it’s the end of the day before you know it and you haven’t done a workout. To ensure you find the time, schedule workouts ahead of time. Choose a time to workout and ensure no other plans get in the way.
  4. Get Up EarlierEveryone would like a few more hours in the day, and you can feel as though you have an hour or two if you get up earlier. You can make use of the earlier start by working out. This gives you the time to workout, without taking time away from other aspects of the day.
  5. Find a Workout BuddyA lot of people find working out with a friend to be a lot more enjoyable, which reduces the chances of you finding something less productive to do. Plus, you are less likely to cancel a workout if you would be letting a friend down by doing so.
  6. Always Keep Workout Clothes HandyYou never know when the urge to workout may strike, so keep workout clothes handy at all times. This means that you will never be able to use not having the correct outfit with you as an excuse.

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