Metabolism/Weight Loss
How to Reduce Pandemic Weight Gain
The COVID-19 pandemic dramatically transformed daily life for everyone in the United States.
Routines flew out the window. Well-tuned schedules gave way to a new balance that demanded managing school, work, worship, and playtime in ways most never thought possible.
And, for many people, health and wellness took a backseat.
Many people found the lack of regular physical activity meant adding a few or more than a few pounds.
The good news is that diet changes, de-stressing, and a renewed commitment to exercise can reverse the COVID-19 weight gain.
De-stress, Relax & Enhance Weight Loss Efforts
Many people may be losing sleep at night worrying about how to normalize life without compromising health.
Studies consistently demonstrate that getting enough consistent restorative sleep is critical for weight management.1,2
As we continue to lose sleep regularly, Cortisol levels rise, creating an internal hormone imbalance that could trigger carb and fatty food cravings.
Stress-related hormone imbalances often lead to weight gain.
There are small steps you can take to de-stress and ensure you get productive sleep more often.3,4
- Take time for self-care. Set aside sometime each week for your favorite hobby or pastime.
- Move the television to another room. If you need noise to fall asleep, consider getting a sound machine.
- Limit caffeine and alcohol consumption. Both can cause sleep disturbances.
- Incorporate spiritual renewal routines before bedtime. Yoga, meditation, and Bible study all may help calm your fears and reduce stress.
- Evaluate work-life balance. Make adjustments to your schedule or workload as needed.
Add Exercise Goals to Your Weight Loss Vision
When it comes to losing weight, you have to burn off more calories than you eat.
When you’re home all day, close to the frig and pantry, it can be hard to limit snacks.
But, oddly, it is not hard to reduce the hours of exercise you regularly get while stuck at home.
Who has time to carve out an hour or two a couple of times a week to exercise when you are wearing so many hats these days?
You’re a teacher, breadwinner, chief-cook-and-bottle-washer, dog walker, caretaker, spouse, parent, and friend.
It isn’t necessary to work in lengthy exercise sessions to see results.
Fortunately, a study from the University of Utah shows that twelve five-minute exercise breaks during the day can yield the same effect as an hour-long workout — a downward trend on the scale.5
Regardless of your physical ability, age, weight, or overall health, there are options for strengthening muscles, improving sleep patterns, and losing weight.
People with severe arthritis of the knee may choose chair routines over a rigorous training schedule that involves running in place or skating.
Using light weights or rubber bands to increase resistance will build muscle faster, although your excess body weight can also be used as resistance.6
Moderate exercises increase both breathing rate and heart rate, but you should be able to carry on a conversation without huffing and puffing.
Vigorous exercise increases your heartbeat and breathing rate even more than moderate activity. And, most people find it hard to carry on a conversation. Think jogging, fast-paced skating, jumping rope, or cross-country skiing in heavy powder.
Talk to your doctor before beginning any new exercise routine.
Rethink Your Diet & Eating Habits
Every individual has different exercise and nutritional needs. Establishing a baseline calorie intake and minimum exercise goal for healthy weight loss involves calculating how many calories you must eat each day to maintain body functions such as food digestion and bone health.7
There are other things to consider when creating a healthy eating plan.
Calories are not created equal.
A 300-calorie candy bar and a bag of corn chips each give your body something to convert to fuel. But, neither has the nutrition value that a large chef salad with some lean chicken, a few nuts, and avocado slices for healthy fats has to offer.
Balancing healthy fats with protein and carbs at every meal helps stabilize blood sugar, which could prevent you from developing weight-related chronic illnesses like diabetes and kidney failure.
With some research, you might be able to design a great plan for weight management. However, medically supervised weight loss programs like the Clean Start Weight Loss Program eliminate all the time and stress of creating a plan that considers everything.
Supervised weight loss programs teach you how to create a new, long-term way of eating that considers your physical, emotional, and mental health.
- Get control of your appetite
- Stop craving unhealthy fats and carb-rich foods
- Reduce emotional eating
- Reset your metabolism
- Eliminate fat deposits
- Reshape your body
Renew’s Clean Start Weight Loss Program can help you get rid of those extra pounds. Contact us to learn more about our program.
References
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2951287/
- https://www.helpguide.org/articles/sleep/getting-better-sleep.htm
- https://www.sleepfoundation.org/sleep-hygiene/how-to-relieve-stress-for-bedtime
- https://archive.unews.utah.edu/news_releases/move-it-and-lose-it-every-brisk-minute-counts/
- https://www.healthline.com/health/fitness-exercise-eating-healthy
- https://www.cdc.gov/healthyweight/calories/index.html
The COVID-19 pandemic dramatically transformed daily life for everyone in the United States.
Routines flew out the window. Well-tuned schedules gave way to a new balance that demanded managing school, work, worship, and playtime in ways most never thought possible.
And, for many people, health and wellness took a backseat.
Many people found the lack of regular physical activity meant adding a few or more than a few pounds.
The good news is that diet changes, de-stressing, and a renewed commitment to exercise can reverse the COVID-19 weight gain.
De-stress, Relax & Enhance Weight Loss Efforts
Many people may be losing sleep at night worrying about how to normalize life without compromising health.
Studies consistently demonstrate that getting enough consistent restorative sleep is critical for weight management.1,2
As we continue to lose sleep regularly, Cortisol levels rise, creating an internal hormone imbalance that could trigger carb and fatty food cravings.
Stress-related hormone imbalances often lead to weight gain.
There are small steps you can take to de-stress and ensure you get productive sleep more often.3,4
- Take time for self-care. Set aside sometime each week for your favorite hobby or pastime.
- Move the television to another room. If you need noise to fall asleep, consider getting a sound machine.
- Limit caffeine and alcohol consumption. Both can cause sleep disturbances.
- Incorporate spiritual renewal routines before bedtime. Yoga, meditation, and Bible study all may help calm your fears and reduce stress.
- Evaluate work-life balance. Make adjustments to your schedule or workload as needed.
Add Exercise Goals to Your Weight Loss Vision
When it comes to losing weight, you have to burn off more calories than you eat.
When you’re home all day, close to the frig and pantry, it can be hard to limit snacks.
But, oddly, it is not hard to reduce the hours of exercise you regularly get while stuck at home.
Who has time to carve out an hour or two a couple of times a week to exercise when you are wearing so many hats these days?
You’re a teacher, breadwinner, chief-cook-and-bottle-washer, dog walker, caretaker, spouse, parent, and friend.
It isn’t necessary to work in lengthy exercise sessions to see results.
Fortunately, a study from the University of Utah shows that twelve five-minute exercise breaks during the day can yield the same effect as an hour-long workout — a downward trend on the scale.5
Regardless of your physical ability, age, weight, or overall health, there are options for strengthening muscles, improving sleep patterns, and losing weight.
People with severe arthritis of the knee may choose chair routines over a rigorous training schedule that involves running in place or skating.
Using light weights or rubber bands to increase resistance will build muscle faster, although your excess body weight can also be used as resistance.6
Moderate exercises increase both breathing rate and heart rate, but you should be able to carry on a conversation without huffing and puffing.
Vigorous exercise increases your heartbeat and breathing rate even more than moderate activity. And, most people find it hard to carry on a conversation. Think jogging, fast-paced skating, jumping rope, or cross-country skiing in heavy powder.
Talk to your doctor before beginning any new exercise routine.
Rethink Your Diet & Eating Habits
Every individual has different exercise and nutritional needs. Establishing a baseline calorie intake and minimum exercise goal for healthy weight loss involves calculating how many calories you must eat each day to maintain body functions such as food digestion and bone health.7
There are other things to consider when creating a healthy eating plan.
Calories are not created equal.
A 300-calorie candy bar and a bag of corn chips each give your body something to convert to fuel. But, neither has the nutrition value that a large chef salad with some lean chicken, a few nuts, and avocado slices for healthy fats has to offer.
Balancing healthy fats with protein and carbs at every meal helps stabilize blood sugar, which could prevent you from developing weight-related chronic illnesses like diabetes and kidney failure.
With some research, you might be able to design a great plan for weight management. However, medically supervised weight loss programs like the Clean Start Weight Loss Program eliminate all the time and stress of creating a plan that considers everything.
Supervised weight loss programs teach you how to create a new, long-term way of eating that considers your physical, emotional, and mental health.
- Get control of your appetite
- Stop craving unhealthy fats and carb-rich foods
- Reduce emotional eating
- Reset your metabolism
- Eliminate fat deposits
- Reshape your body
Renew’s Clean Start Weight Loss Program can help you get rid of those extra pounds. Contact us to learn more about our program.
References
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2951287/
- https://www.helpguide.org/articles/sleep/getting-better-sleep.htm
- https://www.sleepfoundation.org/sleep-hygiene/how-to-relieve-stress-for-bedtime
- https://archive.unews.utah.edu/news_releases/move-it-and-lose-it-every-brisk-minute-counts/
- https://www.healthline.com/health/fitness-exercise-eating-healthy
- https://www.cdc.gov/healthyweight/calories/index.html
