Has your waistline expanded since the pandemic started? Don’t worry, you are not alone. A lifestyle that locks you in the four walls of a house, with limited movement, will add a few inches to your belly. Routines are disrupted, stress has increased, and with new variants of the virus appearing on a regular basis, it is unclear when things will return to normal. Weight changes come for good reason as people’s diet, activity level, sleeping habits, and daily routine have all been turned upside down in the past year.
Achieving and maintaining a healthy weight is important for wellbeing and quality of life. If you’re overweight or obese, you are at a higher risk of developing serious health problems, including heart disease, high blood pressure, diabetes, gallstones, breathing problems, and certain types of cancer. Obesity is also linked to mental health problems like anxiety, depression, etc. Keeping your weight under control will keep you flexible and strong, and it will also have a positive effect on your health and happiness.
If you are one of those who has gained a few inches at your waist, do not start to be critical of yourself after reading all of the above. Instead, make some lifestyle changes to reverse the scale and feel better.
One of the main causes of unhealthy weight gain is improper diet combined with a sedentary lifestyle without physical activity. In addition, over the course of the pandemic, emotional stress and improper sleep routines have made the problem worse. Getting in shape requires proper diet, regular exercise, and good sleep – compromising either can defeat all purpose.
Follow these simple tips to keep your weight at a healthy level.
Eating right is half the battle!
Let’s face it – eating a healthy diet is key to weight management. I cannot emphasize enough the importance of a controlled consumption of calories. Although a restricted calorie diet requires eating in measured portions, you don’t necessarily have to starve! Ingesting foods high in fiber, protein, and healthy fats is a great way to combat weight gain. A recent study by researchers at the University of Leeds identifies almonds as such a food. The study found that people who ate almonds as a morning snack (compared to crackers with the same energy) reported an overall lower feeling of hunger. Snacking on almonds also resulted in suppressed unconscious cravings (“implicit wanting”) to consume other high-fat foods, which could be useful in a weight management strategy. Another study published in the Journal of the American Heart Association found that a daily snack of 42 grams of almonds consumed as part of an overall healthy diet improved a number of risk factors for heart disease. It also reduced central obesity (belly fat) and waist size, all known risk factors for heart disease. Additionally, almonds are also known for their filling properties, which makes them a great snack, especially between meals, as they will fill you up without adding to your weight. So make sure you add a handful of almonds to your daily diet for better weight control. In addition to almonds, you can also eat fruit, buttermilk, and lemon water to curb your cravings.
Sweat it out!
Yes, you read that right – exercise is a must if you want to lose weight. Did you know that an exercise routine of at least 150 minutes a week can do more wonders than you can imagine? In addition to shedding those extra pounds, exercise helps you gain muscle mass, increase your metabolism, and maintain a healthy heart. It also releases endorphins, or happiness hormones, into your body that lift your mood.
Celebrity Fitness Instructor Yasmin Karachiwala recommends, “By making sure you add both cardio and resistance training, you’ll be losing your waistline in no time!” She also recommends, “There must be a gap of at least 2 hours between one big meal and a workout. For an extra boost of energy, I recommend my clients eat a banana with a handful of almonds at least 30 minutes before training. “She says,” Almonds can satisfy hunger without puffing your stomach, making it a good workout session very practical snack before training and can be taken with you and consumed on the go. “
There is nothing that a good night’s sleep cannot solve
Getting enough sleep is important so that your body can recover from daily exertions. Lack of sleep decreases your resting metabolic rate and can also cause insulin resistance. In addition, it can increase appetite and reduce mental well-being by disrupting hormone production, making you more likely to indulge in unhealthy foods.
Losing those extra pounds may seem difficult, even unattainable, at first. But remember, it’s never too late to start. Introducing basic, quarantine-friendly steps will help you stay within your target weight range. You could suffer setbacks and not settle into a healthy routine as quickly as you would have liked. But it’s important to remember to focus long-term, and that will lead the way.
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