Weight gain is commonly caused by unhealthy food choices, not exercising regularly, late night eating and excessive junk food and alcohol consumption. Sound like your time on lock down? While practicing social distancing and staying home, one or more of these behaviors might have replaced a healthier habit in your life. If that’s true, it’s not too late to identify those behaviors and make some adjustments. Here are 5 tips that help with staying healthy during Quarantine:
Create a Schedule and Get Into a New Routine
This includes when you are eating or exercising. Creating a schedule for your daily tasks and activities that you’re able to stick to will help you to form healthy habits. Make a list to help structure your day. Be specific where you need to be. For example, you might want to write out a schedule for your meals and snacks or a list of what snacks are good options for you or your kids.
Commit to Make Exercise a Priority
Log your workouts and find an accountability partner to help you stay on track. Setting a goal is key to keeping your exercise routine on track. Having an accountability partner increases your probability of achieving a goal by 65%. Thus the likelihood of getting new habits to stick dramatically increases when you set a time to report back to someone on your progress. An example of a goal could be to walk for 30 min each day.
The best choice would be an expert coach to hold you accountable. A good coach will help you troubleshoot, while making sure you stick to the plan you laid out. Pretty much across all areas of your life, when you have a coach, you get better results.
If you would like a coach to help you along your health and fitness journey, just reply back to this email. We are currently accepting 5 new clients for our remote coaching program, where we can help with nutrition, fitness, or a combination of the two.
Sleep 8 Hours Per Night
Adequate sleep is vital to immune health, weight loss and hunger management. Limit stimulating screen usage in the evening. Avoid caffeine late in the day (after 3 or 4 pm). Try to get in the habit of waking up and going to bed at consistent times to ensure adequate nightly sleep. Set a reminder on your phone to begin winding down for the night.
Eat Meat, Veggies, Nuts & Seeds, Some Fruit, Little Starch and No Sugar
Eat real food and load up your plate with veggies first. Utilizing the Plate Method is one of the easiest and most effective methods for improving your diet by eating a balanced meal of high-quality whole foods. Eat ½ of your plate of non-starchy veggies first, then eat ¼ of your plate protein, and lastly eat ¼ plate of starch. If you are still hungry, go back for more non-starchy veggies or protein because you are much less likely to overeat these.
Don’t drink your calories, eat them– stick with water! Drinking sufficient water assists the digestive system, helps with feeling less groggy and more energized. Staying adequately hydrated also decreases appetite. Find a way that you enjoy to help get your water in – is that iced water? Drinking from a straw? Or flavored with lime? It can be hard at first, but you won’t regret being hydrated!
While these tips aren’t earth-shattering, they are an effective foundation to gain some awesome momentum during this time of craziness.