7 Lockdown Tips for Weight Control

Whether we like it or not, most of us are stuck at home for now. This means that we’re getting less exercise, snacking a lot more, and stressing ourselves out. Under these circumstances, weight gain may seem inevitable and weight control almost impossible. But, here’s a reminder. Life hasn’t come to an end, it’s only on pause, and you still want to be beach ready when this is all over. So, instead of wallowing in self-pity or despair, seize this downtime as an opportunity to refocus and put yourself first. Staying focused on weight control or weight management is far from impossible and here are 7 simple weight control tips to help you get started.

Simple Tips for Weight Control During the Lockdown

Staying focused on weight control or weight management may seem almost impossible right now, but it’s not. Here are 7 simple tips for weight control during the lockdown.

1. Meal Prep Matters

Without your regular commute to work and the need to juggle an insane workload, the need for meal planning can seem redundant. In truth, meal planning is even more important during the lockdown. A study published in The International Journal of Behavioral Nutrition and Physical Activity shows that meal prep can significantly improve diet quality, food variety, balanced nutrition, and weight control. Meal prep allows you to gain greater control over your diet, in terms of both nutrition and portion control. After all, it’s easier to stay the course when you have your food portioned out and ready in advance.

2. Order Healthy Takeout

Most of us have switched, almost entirely, to cooking meals at home. Aside from the fact that it’s a healthy choice, it’s also one that we’ve been forced into as most local restaurants have been shut. That said, many restaurants still offer takeaway and home delivery services. Ordering takeout is perhaps the best way to break the monotony of eating your own home prepped meals and to support local restaurants during the lockdown. Just make sure that you’re mindful about your food choices, opting for green salads and grilled meats instead of deep fried foods, burgers, and pizzas. Be sure to also watch how much you eat, as restaurants tend to serve oversized meals that are actually meant for 2 people.

3. Avoid Emotional Eating

With the uncertainty around us and the loneliness of social distancing, many of us are struggling to cope with comfort food. While snacking can be a great way to avoid overeating and to maintain healthy body weight, stress eating or emotional eating can be extremely unhealthy. Indulging in unhealthy junk foods frequently will inevitably lead to weight gain and a whole lot of health risks. At the same time, it won’t do you much good in terms of boosting your mood as the mood boost is only temporary, but you’re then left with guilt and even stronger food cravings.

4. Fill Up With Fiber, Complex Carbs, and Proteins

If you’re trying to keep a check on body weight, sugar and simple carbs are the worst things to put in your body. Foods that are high in sugar and simple carbs will cause a spike in blood glucose levels. Not only does this increase fat storage, but it also increases the frequency and severity of food cravings. This means cutting back on most ultra-processed foods, especially cookies, donuts, and other desserts. Complex carbs from fresh fruits and veggies are healthier choices and will also increase your fiber intake, keeping you satiated for longer. Healthy proteins from lean meats like chicken, turkey, and fish or eggs will also help to reduce food cravings and the risk of overeating.

5. Try Mindful Eating

You’ve probably heard of mindfulness meditation, which is a meditative practice that helps cope with stress, anxiety, and depression. While mindfulness will obviously help cope with lockdown stress, it can also be applied to eating. Mindful eating is the practice of eating in a more focused manner, paying greater attention to your body and to your food. It trains you to become more attuned to your body, helping distinguish between hunger and cravings, creates an appreciation for healthy food, and lowers the risk of overeating or making poor food choices.

6. Keep Moving

There’s no denying the fact that it’s harder to workout and stay motivated when every neighborhood gym is shut. They will be back eventually, but in the meantime you can work up a sweat at a home. You can use online workout videos and tutorials to find routines that are perfectly suited for you. Most of these home workout programs don’t require gym equipment or props, but they can be pretty intensive. In fact, many Instagrammers and other social media users have embraced lockdown fitness challenges to get in shape during the shutdown.

7. Don’t Skimp on Sleep

Sleep may seem like the least important thing when you’re focused on controlling your weight, but you couldn’t be more wrong. Sleep has a direct impact on the levels of hormones that regulate hunger, with studies showing that sleep deprivation or poor sleep quality can increase food cravings and the likelihood of weight gain. Aside from weight gain, the lockdown would be a good time to catch up on sleep because of its impact on immunity, which is perhaps your best defense against coronavirus infection.

8 thoughts on “7 Lockdown Tips for Weight Control”

  1. I DEFINITELY don’t like this. Thanks for the encouragement to remain physically fit despite the current situation! Hugs to you for your commitment to health!

    1. Hehe, I guess noone likes this situation but we have to cope with it the best way we can :)
      Mine is the easiest part, encouraging messages, designing workouts… You still have to put in the work, and that´s difficult :D
      Big hugs, keep safe

  2. Pingback: All you need to know about cortisol - Chape Fitness

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Lower Leg

The gastrocnemius and the soleus form what we know as calf. They are involved in activities such as walking, running, jumping… 

Hamstrings

A hamstring is any one of the three posterior thigh muscles in between the hip and the knee (from medial to lateral: semimembranosus, semitendinosus and biceps femoris). The hamstrings are quite susceptible to injury.

Quadriceps

The Quadriceps Femoris is the knee extensor muscle.  As a group, the quadriceps femoris is crucial in walking, running, jumping and squatting. It´s subdivided into four separate “heads”.

Glutes

The gluteal muscles are a group of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. The three muscles originate from the ilium and sacrum and insert on the femur. The functions of the muscles include extension, abduction, external rotation, and internal rotation of the hip joint.

Lower Back

The Erector Spinae is not just one muscle, but a bundle of muscles and tendons. Paired, they run more or less vertically. It extends throughout the lumbar, thoracic and cervical regions, and lies in the groove to the side of the vertebral column.

Obliques

The External Oblique is situated on the lateral and anterior parts of the abdomen. It is broad, thin, and irregularly quadrilateral. It is the largest and the most superficial (outermost) of the three flat muscles of the lateral anterior abdomen. 

Abs

The Rectus Abdominis is the most superficial of the abdominal muscles. It is this muscle which forms the six-pack shape! It is a paired muscle running vertically on each side of the anterior wall of the abdomen. There are two parallel muscles, separated by a midline band of connective tissue called the linea alba.

Pecs

The pectoralis major makes up the bulk of the chest muscles in the male and lies under the breast in the female.

The pectoralis minor is a thin, triangular muscle, situated at the upper part of the chest, beneath the pectoralis major. 

Forearm
(Posterior muscles)

The Extensor Digitorum muscle helps in the movements of the wrists and the elbows. It extends the phalanges, then the wrist, and finally the elbow. It acts principally on the proximal phalanges. It tends to separate the fingers as it extends them.

Forearm
(Anterior muscles)

The Pronator teres pronates the forearm, turning the hand posteriorly. If the elbow is flexed to a right angle, then pronator teres will turn the hand so that the palm faces inferiorly. It is assisted in this action by pronator quadratus.

Triceps

The Triceps Brachii muscles  have three muscle heads: Lateral, Medial and Long head. Primarily responsible for the extension of the elbow joint. The lateral head is used for movements requiring occasional high-intensity force, while the medial fascicle enables more precise, low-force movements.

Biceps

The Biceps brachii is  actually two separate bundles of muscles (heads). The two heads of the Biceps vary in length and as a result, are called the Short and the Long Biceps heads.

Infraspinatus

The Infraspinatus muscle is one of the four rotator cuff muscles crossing the shoulder joint and is commonly injured. It is the main external rotator of the shoulder joint.

Deltoids

The Deltoid muscle is the muscle forming the rounded contour of the shoulder. It is divided into three portions, anterior, lateral and posterior, with the fibers having different roles due to their orientation.

Latissimus Dorsi

The latissimus dorsi is the larger, flat, dorsolateral muscle on the trunk, posterior to the arm, and partly covered by the trapezius on its median dorsal region.

Trapezius

The trapezius is a broad, flat and triangular muscle. The muscles on each side form a trapezoid shape. It is the most superficial of all the back muscles.

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