Just finished an awesome workout (HIIT on the rebounder was on the menu today), and I am ready to tell you my tips on losing those extra pounds. Rebounding is one of the best workouts you could have at home, with documented benefits for weight loss, heart, lymphatic system, and bone health. Plus, it is great for your mood, too.
Let’s face it. It is easy to gain weight. The aging process itself makes you more likely to gain weight over time. But now we have another problem: the pandemic weight gain, aka “quarantine 15”. In a poll of over 1,000 Americans, almost 50% of the women and almost 1 in 4 of the men said they’d gained weight “due to COVID restrictions.” Another survey based on the opinion of 900 participants found more than 50% of men and about 1 in 3 women reporting weight gain. [R]
There are several factors involved in this pandemic weight gain. The stress factor (nr 1, in my opinion), followed by lockdown restrictions, which meant staying home and working from home, frequent snacking, less exercise, changes in the diet, and more sleeping troubles.
Since I’ve got some extra pounds as well, not the expected “quarantine 15”, but about 10 pounds, including a few pounds gained during the winter. So I had to take some action. Here are my key tips to lose those extra pounds. In a healthy way.
You need a plan, a routine in place. If you don’t have a plan, you will not take action, which means you won’t get the results you want. This plan must include:
Stress management
Exercise
Diet
Getting out in the sun (or vitamin D supplements)
Sleeping well
Stress management is critical.
There are many mechanisms involved, simply put: higher cortisol levels translate into increased appetite (especially for junk or comfort foods), which leads to more belly fat and sugar imbalances.
It is super easy to reduce stress from your life. All you have to do is:
1) Remove the “bad”. Avoid reading anxiety-inducing news and get objective facts from a reliable source is great to start. Don’t get me wrong, is not about sticking your head in the sand like an ostrich (you know that saying, is a metaphor). It’s about being selective with the information that you receive. Do you want to know the latest news and recommendations? Check out the official websites from health authorities, like CDC, if you live in the US or Health Canada, in Canada- and follow the recommendations. Sign up for newsletters from the city/ town you live in because they offer valuable information in your area, about your community. Limit time on social media and feel free to “snooze for 30 days” anyone from your newsfeed who posts 20 alarming posts each and every day.
2) Add some “good”, positive emotions. Did you know that mindfulness meditation (MM) can help you lose weight [R], is a great stress reliever, improves your mood, memory, focus, self-image, blood pressure, and is heart-healthy? You’ll sleep better, too according to studies. [R] As little as 6-minute sessions can make a difference in your stress levels, but aim for 10 minutes daily. In addition to MM, do know that your diet, exercise, and sleep have a significant impact on your emotions.
2Diet.
Diet changed a lot during the lockdown. We had more food available at home- especially canned, frozen foods, and beans. Less fresh vegetables and fruits, on the other hand. More (a lot more) snacking for sure. Although there is no one -sie-fits -diet, there are a few principles that everyone can use to improve the diet:
Eat at regular times. The plant-based diet works best for most people. Include some high-quality eggs, meat, fish or seafood, and plant-based proteins. Ideally, you should eat 2-3 times a day during a 10 hours period (this means 14 hours of fasting, including of course the hours you sleep). Note: some may need snacks and a shorter period of fasting (ie 12-14 hours), at least till they improve the metabolism and optimize blood sugar levels.
Make your lunch the largest meal and turn vegan after 5 pm (your digestion and sleep will be much better, I promise you !)
Variety is the key. Consider the 3 “P”s: probiotics (found in fermented dairy, pickled vegetables), prebiotics, and polyphenols (the last two found in various veggies and legumes). Note: you can buy kefir granules and make your own- from goat, sheep, buffalo, or coconut milk. Choose healthy oils (olive, avocado) over seed-based oils (sunflower). Note: Careful if you have food sensitivities, and work with a doctor because as you will need to avoid/reduce the consumption of certain veggies and legumes.
Keep track of what you eat. This rule alone can help you lose weight. Awareness brings positive changes and will help you make smarter choices.
In an ideal world, the diet should provide all the micros (except vitamin D) and macronutrients you need. In real life, however, supplements like B complex, C, multiminerals, omega 3 are often needed to fill the gaps.
You need to stay well hydrated if you want to lose weight. Keep track of the water you are drinking, the color of the urine. Keep in mind that when you sweat, you lose both water and electrolytes, and thus you need to replace both.
Be aware of the difference between true weight gain and bloating. If bloating is a big issue, consider an IBS flare-up, SIBO, or an H. pylori overgrowth. Add more herbs and spices to your diet (ie coriander, fennel, cumin, turmeric, ginger) and consider herbs like Triphala ( taken with a meal) and Neem.
3. Get out in the sun (or take vitamin D if you don’t get sun exposure). Sun exposure helps you lose weight, too. Regular sun exposure seems to reduce the risk of obesity, diabetes type 2, fatty liver, high cholesterol levels, and high blood pressure. The benefits of ultraviolet rays are presumed to be through vitamin D optimization [R]. You only need 20 minutes of exposure to the sun (most of your body has to be uncovered, without sunscreen) to get about 10,000 IU of vitamin D. You need a bit more sun exposure if you have darker skin or over 50 years of age.
Avoid overexposure to the sun rays to get all the benefits, minus the risks (skin damage). If sun exposure is not an option (ie fall, winter) you need to take vitamin D supplements. Ideally, based on the blood levels of vitamin D. If testing is not available, get at least 2000-3000 units daily (along with magnesium and vitamin K2).
4.Exercise. Did you go to the gym before the pandemic? Use the same schedule and get your workouts done at home. I used to go 4-5 times a week and I am a big fan of Goodlife Fitness. Now I keep the same hours and days to exercise at home. Here is my favorite (you can start with day #1 if you are new to kickboxing/ martial arts) which I do Tuesdays and Fridays. For the rest of the weekdays, I prefer workouts like HIIT, rebounding, pilates, and yoga. Make your workouts fun, do something you enjoy!
If you didn’t have an exercise routine, now is the best time to start. I recommend the Kaizen technique for my clients: commit every day to work out for 1 minute, then gradually increase to 2, 5, 10 minutes, and aim for a 30-minute workout.
One more tip: your mind can trick you a little bit when it comes to your body’s image. You may not notice any change in the mirror. Be patient, there are a few weeks’ delays in your perception. You may hear first from family and friends that you look slimmer before you notice yourself.
5.Sleep. The best, most refreshing sleep is between 10:30 pm – 2: 30 am, so get as much sleep time as possible during these hours. Aim for 7- 8 hours of sleep every night. The bedroom has to be completely dark, with no or unplugged electronics. Wearing blue light blocking glasses after sunset can help improve your sleep [R]. Raising GABA and serotonin during the day can also make you experience a night of better sleep.
Pandemic weight gain solution – ACTION PLAN
Keep track of everything on your phone ( in the “health section” section of your phone). A spreadsheet can also be used. The key point here is: if you can measure, you can manage.
Markdown in your calendar/ to-do list
The time when you wake up and time to go to sleep (ie 6:15 am and 11:15 pm ). your phone may track this automatically.
The time reserved for meditation (best to do early in the morning ie: 6:40 am -6:50 am)
The workout (include the type of workout and duration ie yoga 7:00 am- 7:45 am )
The time you eat (keep track of the foods you eat, and water intake) ie 10 am breakfast, 2 pm lunch 6:30 pm dinner
Sun exposure (or vitamin D)- preferably early in the morning or after 3 pm
3. Consistency is essential. If you feel you don’t stay on track, get a coach.
Questions, comments? Do you need some guidance in your journey to losing the pandemic extra pounds? Send me an email and let’s work together!
Here is the hard truth. 99% of the people who read an article like this, will never implement these strategies long term. Getting a coach is one of the best ways to break old habits, create new ones, stay on track, and achieve your goals. That’s why my consultations have a coaching component, and a custom plan so we get the results we want.
