COVID Weight Gain

We’ve heard many clients struggle with weight gain during COVID. Are you ready to take action toward a healthier life and getting your nutrition back on track?

Here are some helpful tips for you to accomplish just that!

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Reflect Back So You Can Move Forward

Look back at what derails your healthy lifestyle or weight and assess if there are any habits we need to change moving forward.

Do you struggle with boredom eating? If so, try to strategize other activities that will help keep you mentally engaged or active.

Do you find yourself mindlessly munching? Try focusing of foods that fuel you, not just fill you.

Are foods in your house tempting you and pulling you off track? If so, reorganize and clean out your pantry of things that are not serving you well. Then fill your pantry with foods that are providing you with essentials that will help keep you on track, like produce, protein, and high fiber foods.

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Try to Plate-up Your Meals

Instead of eating items out of a bag or to-go container, actually plate-up your meals

Make sure your plating the appropriate proportions for your meal.

Focus on incorporating a protein and a produce into every meal for better balance.

Strive for half of your plate as produce (fruits/veggies), one quarter as protein, and a quarter as carbohydrates.

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Sweet Treats Getting You Off Track?

The common household sweets like ice cream, candy and cakes can be a difficult temptation to avoid. Start by getting rid of them – out of sight out of mind.  Then talk to your support system in your house about healthier alternatives that you can enjoy like yogurt, fresh fruit or frozen grapes.  Keeping items available that are still appealing to you but won’t disrupt your success.

Simple tactics like brushing your teeth or drink hot herbal tea can help you cope with those sugar cravings instead of giving in to the craving.

Also recognize that most craving only last about 20 minutes, so helping yourself get away from that food thought for a moment can help get you away from that craving.

If you do still have a sweet tooth after about 20 minutes, find a healthier alternative or engage in a health portion size instead of indulging in excess.

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Limit Alcohol

Alcohol sales spiked over 300% during quarantine. Be mindful of those added non-nutritional calories and try to limit yourself to the recommended consumption guidelines of less than 1 drink a day for women, and 2 drinks a day for men. If alcohol is not a significant factor for you, try setting your own goal like only allotting yourself an alcoholic beverage on the weekend.

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Join Our 100 Mile Challenge Group on Facebook!

With unprecedented times during quarantine and new or limiting rules and regulations at the gym, you may be looking for some home alternatives to keep active and stay on track with purposeful movement outside of your daily routine.

Our 100 mile challenge group encourages you to participate in 100 miles of purposeful activity a month. That’s just 3.33 miles a day! It’s a great way to stay accountable and interact with a community of individuals and families all participating in the same goal.

We also created a handout on home workout ideas so check out that article as well.

If you find you are struggling, please reach out and setup an initial consultation to discuss how we can further assist you through these times.