Pandemic Weight Gain
I'm not sure about you, but I definitely gained some weight during the Los Angeles California Stay At Home Order. I was originally 165 pounds before quarantine and during quarantine I managed to gain 15 pounds which made me reach 180 pounds. I did not feel good one bit about the weight I gained. As a fitness instructor during the pandemic I kept hoping that everything would be open soon and I would be able to get back to teaching my fitness classes then drop the weight with ease.
After hoping for one year without any luck, I knew it was up to me to do something about the extra pounds I had gained. The first thing I did was get my mental focus back in order then I immediately threw away all of my snack and unhealthy food options. I then bought healthier food options and made sure every meal I ate was cooked by me (NO TAKE OUT). Last but not least, I started back working out for one hour every day. Follow my fitness journey on Instagram: https://www.instagram.com/angelsncc
Now that Los Angeles California is slowly re opening I am pleased to announce that I am back to 165 pounds and will continue on the right track eventually dropping down to 155 pounds. I am in no rush to lose the remaining weight, I know that as long as I keep focused I will definitely reach my goal. In this blog I want to help you not be discharged if you have gained weight during this pandemic by giving you my top 7 tips on how to get back on track with your weight loss journey. Please remember that we all fall down and get off track at one point or another, but one thing's for sure is that if you stick with Angel's Nutrition Consulting Company you won't stay down!
Here are my top 7 tips to help you get back on track:
1. Your relapse is not a moral issue, don't make it one. You are not a bad person just because you slipped up. Think of this setback as a way to develop great coping skills.
2. Your experience, learn from it. If you do not recognize what led you to fall off the wagon, you will probably react the same way the next time you fall off the wagon. Write down a list of things that trigger you to overeat and plan an alternative for each trigger. For example, if gatherings are your downfall, have a healthy snack beforehand to keep your appetite in control.
3. Do not, I repeat DO NOT, try to make up for the slip with a punishing regime of an extremely low calorie diet and exercise. You may lose weight this way, but I guarantee you will gain it back. Doing so will only set you up for an unhealthy pattern of gaining and losing weight which will create anxiety about your relationship with food.
4. Your motivation, renew it. Going off your diet is a signal that your motivation has gotten off track. So take a moment to sit down and conduct a self check: When you were following your program, how did you feel? What was motivating you to keep going then? Recreating those memories and feelings can help you get your motivation back.
5. To keep your hunger at bay, plan ahead. When you let yourself get too hungry, it's all too easy to overeat. To avoid overeating, plan nutritious snacks into your day. When you are away from your home, carry a "snack pack" filled with healthy options: things like baby carrots, nonfat (nondairy) yogurt, dried and fresh fruits, trail mix, nuts, whole-grain cereal and baked chips.
6. Do not, I repeat DO NOT, deprive yourself. Cutting out all your favorite foods is a for sure way to trigger feelings of deprivation that can lead to a binge eating. Instead, choose healthier options: a bite-sized candy bar instead of a whole one or have a half-cup of low-fat frozen (nondairy) yogurt instead of a pint of ice cream.
7. Do not, I repeat DO NOT, stop moving. Even if you can't make it to the gym, step out for a 30-minute walk. Exercise not only helps relieves boredom and stress that can trigger overeating. but it also helps you burn the extra calories you took in while you were off your plan.