10 tips for COVID weight loss success
Did you have great intentions of losing weight and getting fit during the first lock down? I’m sure you know that sitting on the couch watching Netflix eating potato chips isn’t going to help you lose weight during lock down. If you’re serious about wanting to lose the weight, don’t waste a minute getting started this time. Check out my tips below.
1. Write a food diary for the next 7 days
Weigh and measure you portions and record it in a notebook or journal, include everything you eat and drink. Often, we don’t realise how much we’re eating until we write it down. Inactive women who have less than 20 kilos to lose should have around 30g of fat a day and 1250-1300 calories. For inactive men, it’s around 40g fat and 1500-1550 calories a day.
2. Clean out the pantry and fridge
Remove any foods that are likely to tempt you in a moment of weakness. You don’t want to have food in the house that will tempt you during lock down.
3. Don’t eat from a bag
Always weigh out an appropriate serve so you’re not tempted to overeat. A bag of cashews can be very tempting, but a small handful is around 20g and contains 13g of fat, serve your portion and put the bag away.
4. Beware – you can overeat healthy food
Women only need around 2 serves of fruit a day and 3 for men. An eighth of an average size avocado (30g) has 7g fat, no problem. But if you have half an avocado it’s 28g fat and a whole avocado has 56g of fat.
5. Be realistic
Not every day will be perfect. Recognise that weight loss works in steps so your losses will fluctuate, and you may hit a plateau where you stop losing weight for a time. The key is to stick with it and never give up, see it as a long-term healthy lifestyle plan, not a diet.
6. Stay active – even in lock down
Download workouts to suit your level of fitness and do these a few times a week. Or if you have stairs, go up and down these several times in the day. Try throwing a ball with the kids, do this for 15 minutes and I guarantee your heart rate will be up. Go for a daily walk if you can, if you can’t, try walking around your backyard.
7. Avoid weighing yourself every day
The specific number on the scale reflects just a moment in time. I used to weigh myself once a week and write it down. But the first Wednesday of the month was my ‘official’ weigh in and this is the one that was the most important. Over the 20 months it took for me to lose 35 kilos I had a weight loss every month. It shows a better overall result so please don’t weigh yourself too often.
8. Forget trying crazy fad diets
Fad diets are any eating plans that ask you to cut out complete food groups. These make you more likely to go back to old habits when you stop eating that way and before you know it you’ve gained all the weight back plus more. It’s much better to follow a healthy well-balanced eating plan that you can sustain long-term.
9. Don’t starve yourself to lose weight
This can be dangerous and may cause binge eating and yo-yo dieting because you get so hungry. Instead create a lifestyle of eating healthy food with moderate calories and fats. Book 5 & Book 6 have 28 day menu plans for you to follow. Or consider joining my Symply With You mentoring if you need more support.
10. Everything in moderation is the key to weight loss success
Forget deprivation, starvation and unrealistic exercise plans. Make healthy choices, check your portions, be active and see the good in the changes you’re making. And remember my cookbooks are filled with healthy low fat versions of traditionally high fat meals to help you stay on track.
A few final words
Feel confident and celebrate yourself the way you are. Be your own best friend. Only you can do this, so step up and take responsibility for your health and be proud of every change, every step and every good decision you make. Imagine how good you’ll feel when you come out of lock down showing off the new healthy you.