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How to Avoid Weight Gain During Quarantine

how to avoid weight gain during quarantine

I’ve had a lot of women ask me about how they can maintain great results they achieved with my program during this time.

A lot of you have loved the changes you’ve seen from following my program, and you should be so proud of the hard work you’ve put into it! But you’ve also said that worried about gaining weight during self-isolation.

Many of you can’t leave the house much for walks or runs, gyms are closed around the world, and it is so easy to overeat when you’re bored or anxious!

Here are my thoughts on how you can stay in shape while social distancing.

HOW TO DO CARDIO INDOORS

Being stuck at home makes cardio a challenge. You know I love my walks and runs outdoors! But adjusting to working out during quarantine life isn’t impossible.

I made this free 7-day at home workout plan, and it includes two days of cardio workouts that you can do safely indoors. Give them a try, and let them inspire you to try other at-home cardio workouts!

RELATED POST: HOW TO GET LEAN LEGS – WHY YOU NEED TO DO CARDIO IF YOU WANT TO LOSE LEG FAT FAST

how to do cardio indoors

HOW TO DO RESISTANCE TRAINING AT HOME

Cardio workouts are great, but make sure you aren’t forgetting resistance training. :)

Resistance training raises your metabolism. The higher your metabolism, the faster your body will burn through calories. So yeah, you definitely shouldn’t skip it.

Gyms are closed, so it is the perfect time to do an at-home resistance workout!

Here are some of the resistance workouts you can do with little to no equipment:

And if you prefer full-length videos, I have plenty of them on my Lean Legs Platform. If you’re already a member just log in and if not you can register for free here.

RELATED POST: CARDIO VS WEIGHTS – WHICH IS BETTER FOR WEIGHT LOSS?

how to do strength training at home

HOW TO AVOID EMOTIONAL EATING AND STOP OVEREATING DURING QUARANTINE

BE AWARE OF YOUR EMOTIONS

A lot of overeating happens when we are feeling sad, angry, or stressed out. Binge eating normally isn’t about hunger.

Right now, you might be feeling more stressed out than normal.

I know that some of you are now working from home while taking care of kids. Others may be temporarily out of work and some of you are still in school trying to navigate your online studies.

This is all new for most of us and it can cause a lot of stress and anxiety. Your emotions aren’t bad, but it is so important to figure out healthy ways to address them!

When you catch yourself wanting to binge eat, try to address your emotions in another way. Here are some ideas:

  • Do a short workout (even just a stretching routine!) to get your blood flowing.
  • Facetime your friends or family.
  • Be creative! Try some art, read a book, journal, or dance to your favourite music.
how to stop emotional eating during lockdown

EAT BALANCED MEALS

Try to eat balanced meals with plenty of veggies, lean protein, healthy fat, and complex carbs.

Also, I know that some of you don’t have the healthy options that you’re used to having.

You might be back at home with your parents where you have food choices that are less healthy than what you normally eat on your own. Maybe you just can’t go to the store as often, so you’re food options are limited. That’s okay — just do your best! :)

If you have limited options, here are some tricks I use to help myself make the best choice I can:

I read the labels

Understanding the nutrition in different food helps me pick the one that’s healthiest. Pay attention to calories, sugar content, and protein.

I use smaller plates or bowls

This tricks my mind to make me feel like I’m eating more than I really am.

I know my trigger foods

If chocolate is your weakness (it’s one of mine!) and you know that you’ll end overeating way too much of it, try avoiding it altogether.

I do my best to avoid mindless calories

A 130-calorie bag of chips won’t fill me up. I’ll be hungry again in 30 minutes. But a 200-calorie handful of nuts will satisfy my hunger for much longer.

how to avoid overeating during lockdown

RELATED POST: HOW TO STOP CRAVINGS

ENJOY YOUR FOOD IN MODERATION

Also, it is okay to enjoy the occasional treat. Don’t try to starve yourself or completely avoid the goodies that are sitting in your pantry. Enjoy your treats on occasion, and make sure that you’re eating enough.

Instead of eating a cheat meal or day, try sticking to mentally keeping track of what you’re eating.

Aim to eat healthy 80 percent of the time and enjoy a treat 20 percent of the time. I find that this 80:20 rule leads to healthier eating habits than having a lot of cheat meals.

DRINK WATER

Sometimes hunger is really just thirst in disguise! When you’re hungry or craving a certain food, try drinking a full glass of water. Wait 15 minutes, and then decide if you’re still truly hungry.

Also, it can be really easy to sip on drinks when you’re bored. Drinks can be a hidden source of calories. Try to stick to water or other low-calorie options like tea and coffee.

If you really want something healthy to sip up, try a healthy smoothie. This is one of my favorite smoothie recipes. Smoothies still contain calories and sugar, but they tend to be better than soda or 400-calorie Frappuccinos! :)

SNACKING AT NIGHT? GET READY FOR BED!

This might seem so simple. But, if you’re struggling with snacking late into the night, try getting ready for bed.

Get in your pajamas, wash your face, and brush your teeth. The mint taste from your toothpaste will make food sound unappetizing, and getting ready for bed will tell your brain that it isn’t time to be eating!

how to avoid late night snacking

CHECK YOUR FIBER INTAKE

Meals that are high in fiber will help you feel fuller for longer. If you feel like your eating enough, but you’re still hungry all the time, try adding more fiber to your meals. Women should be eating a minimum of 22 grams of fiber a day.

A lot of food with fiber in it also is really high in carbs. Try to pick complex carbs like brown rice to get your fiber intake.

CONSIDER RE-EVALUATING YOUR CALORIE INTAKE

If you’re still exercising and active, you probably don’t need to check your calorie intake. However, if you’re really concerned about gaining weight, checking your recommended daily calorie intake is a good idea.

I’ve heard from a lot of you who say that you used to be very active, but now you can’t be active anymore. You’re okay with resting, but you don’t want to gain weight from the activity change. If this is you, I suggest decreasing your calorie intake.

You can learn how to calculate your recommended daily calorie intake in this blog post.

should you decrease your calorie intake during quarantine

STICK TO YOUR HEALTHY HABITS!

If you’re used to exercising and eating well, it can be hard to find yourself in a situation that doesn’t let you follow your normal routine. The good news is that you already have healthy habits that you’ve worked hard to maintain!

During quarantine, you can keep eating well and working out. You just might need some creativity and flexibility! Remember to be patient with yourself too. :)

Stay safe, happy and healthy! xx

Love,

Rachael

Picture of Rachael

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

One comment on “How to Avoid Weight Gain During Quarantine”

    Aliya says:

    Hi, is it okay if I swap around the workout days to better suit me? X

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