Did You Gain The Quarantine 15?

How to get rid of those extra pounds and maintain before the holidays!

By Travis Johnson | DotFit and APEX Certified Nutrition Specialist –

Travis Johnson, DotFit and APEX Certified Nutrition Specialist.

Since the middle of March, many of us were under statewide restrictions, and we all started to be a little less active. Gyms were closed. Parks were closed. Trails for running and biking were closed. So, if you gained weight during this quarantine, you were not alone. This weight gain has been recently been referred to as “The Quarantine 15.” All of our habits changed quite a bit as we went from hustling and bustling to spending a lot more time at home.

Spending time at home had its benefits as some of us were more productive when it came to work, and we were able to spend more time with the family. It kind of reminded me of how it was in the 90s. If you did get out, you saw more people outside walking the neighborhood. We spent time eating at home and enjoying the company of the kids. It was kind of refreshing.

On the other hand, this refreshing time of enjoying being at home for a bit helped all of us move a lot less, which caused many of us to gain weight. It was not hard to abandon our active lifestyle and healthy eating in exchange for binge watching Netflix and snacking on everything we could get our hands on. But with the holidays quickly approaching, we need to get back on track and start focusing on making changes again.

It’s extremely important to focus on living a healthier life by being active and eating healthy, as studies show that being overweight and out of shape makes us more prone to disease, as well as other health issues. This worldwide pandemic that we have had to deal with since the start of 2020 has really shed more light on being healthy. This virus had and continues to have a terrible impact on everyone in one way or another, but many who are unhealthy, overweight and out of shape were highly susceptible to catching the virus. So now, we need to focus on living a heathier lifestyle.

Here are a few ways we can get back on track
and focus on making changes in our body:

1. Get moving and stay moving.

Start by just getting in a walk every day after dinner. If you typically are more active, then slowly get started back to being as active as you were before. Find something you enjoy doing, like playing tennis, riding your bike, jogging or just playing outside with the kids. Just find something active to do on a daily basis.

2. Be more mindful of your food intake.

Food plays a huge part in the changes our bodies make. At times it may be easier to just get take out, but it might be healthier to cook a quick healthy meal at home. Plan out your dinners for the week and go grocery shopping accordingly. If you are prepared for your weekly meals, you will do better at watching your portion sizes.

3. Limit your alcohol consumption.

A poll on WebMD showed that 21% of Americans and 17% internationally blamed weight gain on alcohol consumption. Also, per WebMD, alcohol in moderation (one or two drinks a day) is associated with less weight gain. Drinking four or more drinks a day are associated with an increased risk of obesity. So, be mindful of your alcohol consumption to minimize your risk of gaining weight.

4. Get a nutrition specialist.

I hear it all the time: “My food is fine,” or “I eat healthy.” I also hear how hard people are having reaching their goals. Once someone finally gets started with their own personalized meal plan, they are more likely to reach their goals. If you have a nutrition specialist, create a plan just for you. It will be individualized, and it will be easier to follow and maintain.

These tips will help you and your family get back on track to reaching your goals. This is the best time to get fit and stay fit as maintaining a healthy weight should also help lessen our stress levels – especially during the stressful holiday season.

Visit https://fitfor18.com/nutrition-fitness-training/ for more information and helpful tips.