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Easy lifestyle tips to lose those extra lockdown pounds

Less low-level exercise and more unhealthy food has led many of us to gain weight during the coronavirus lockdown, even if exercising at home. 

Annie Gill from Healthsmart Nutrition explains more…

If you’ve gained weight during the coronavirus pandemic, you aren’t alone. The “Quarantine 15” referring to the weight gain in pounds some people have experienced since stay-at-home guidelines went into effect is probably due to a disruption in daily routine and habits which have changed over the past 5 months. 

Fitness centres closed and people staying in, many are swapping their regular exercise routines for ones that can be performed at home. However, what a lot of people don’t think about quite as much is the low
level activity throughout the day they are missing out on. 

Even if we have a desk job, we have to walk at least to our car to get to work. We may walk throughout the day; we may walk to lunch. For spending time at home, that lack of low level activity may be causing us to burn fewer overall calories.

To some degree the foods we are eating has also changed. With Lockdown came “Panic buying” and what seems to have happened is the foods we have eaten comprised of foods we wouldn’t normally eat, just because they are bought as a reaction due to fear of availability rather than desired, planned purchase. 

On the plus side, we’re eating out less at restaurants that can be high calorie, high salt. Many people are stocking up on frozen or processed foods that have a long shelf life. On the flip side, fruits and vegetables don’t last as long so we are tending to buy less therefore consuming less. Veg boxes are a good option going forward such as Riverford.com because they deliver, seasonal fruit and veg to your door, weekly. This way you always know you have access to healthy, organic options. They’re about £12 per mixed box. 

Stress Triggered Comfort eating has also increased as we try to navigate, emotionally through this very difficult, stressful time.  It is time now to press pause on this behaviour and try to adopt new patterns of behaviour to reverse this weight gain. 

Shaving off even a few kilos can make a significant change to your health. Here are some easy tips to try:

Replace one fizzy drink a day with water to cut about 150 calories.

 Try to distract boredom with a walk, or some cleaning rather than reach for the snacks.

Swap fruit juice for real fruit with fewer
calories and more fibre. The act of chewing also helps you feel full longer.

Turn off distracting screens – smartphones, TVs, tablets – to avoid distractions that may lead to overeating.

Keep your counters clear, except for fruit, to avoid temptation. Out of sight, out of mind. No more cookie jars.

Prepare fresh fruits and vegetables ahead for easy grab-and-go snacking.

 Move more: Add an additional walk to your daily routine alongside your work out. 

Get more sleep. Studies show a link between not enough sleep and extra weight.

If you would like to discuss this with me, please contact anniegill@healthsmartnutrition.co.uk and don’t forget to follow me on Instagram @healthsmart_nutritio. Call 07787 533202

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