Losing Weight In Lockdown – Essential Tips For Beginners
As Covid-19 refuses to back down, the majority of us are at risk of bulking up due to easy access to food. If you are starting to see signs of unwanted fat on your body, then you should consider getting rid of it through intermittent fasting. In case you didn’t know, IF is a weight management program which makes losing weight in lockdown easier than ever.
With intermittent fasting, you have the freedom to pick eating and fasting windows of your choice. You also get to choose fasting days at your convenience. Below, we’ll discuss different tips to successfully fast intermittently during lockdown. By the time you are done reading this post, you’ll be a more familiar with IF.
Avoid Snacks While Distracted
Distractions are part of everyone’s life. Whether you are working, watching TV or playing games on a cell phone, doing these activities will keep you distracted for long periods. As a result, you might be tempted to have a go at snacks. And we don’t blame you as snacking while distracted is common for most people. However, don’t take this small habit as harmless.
According to several studies, eating when preoccupied is one of the primary reasons for the onset of obesity. It leads you to consuming more calories than usual which ultimately builds up fats in your body. Therefore, try avoiding snacks while distracted for your IF plan to work smoothly.
Stay Away From Your Trigger Foods
Knowing your trigger foods and staying away from them is the key to avoid overeating. A lot of people that fail at intermittent fasting make the mistake of storing their trigger foods in the freezer. This makes it harder for them to fast intermittently.
Therefore, if you have a trigger food such as ice cream or burgers, then avoid keeping them in your freezer. Avoiding chips, candies, and cookies is also a good idea to keep temptations at bay.
Once you have identified your trigger foods, try to replace them with fruits, peanut butter, hummus, etc. for healthy snacking. That way, you’ll not only eliminate unhealthy foods from your diet but losing weight in lockdown will also become easier for you.
Eat High Fiber Foods
Eating high fiber low calorie food is a great way to increase efficiency of your IF plan. Consuming high fiber foods in your eating windows can make you feel full for long periods and reduce your chances of overeating.
These are the top examples of such foods:
- Salad greens
- Low sodium broth, etc.
Eating any of these foods before your fast can help you feel full without overeating. Follow Your Calorie Plan. Make a calorie plan and stick to it.
Sticking to your calorie plan is a must to lose weight during lockdown. A lot of people that fast intermittently don’t know how to keep track of the calories they consume. As a result, they end up gaining more weight despite fasting intermittently.
To keep your calorie consumption under control, avoid eating from containers. Eating food out of the bag or carton can lead you to consuming more calories than needed. Therefore, our advice for you is to take the same number of calories in every sitting. There are plenty of measuring tools and devices you can use to figure out the right amount of calories for your weight loss plan.
You may be surprised to read this, but stress is one of the main reasons for overeating. Plenty of studies reveal that stressed people tend to eat more than normal people to overcome stress. Therefore, if you are trying to lose weight through intermittent fasting, it’s important to reduce stress in your daily life.
According to weight management experts, chronic stress increases cortisol in your body which ultimately results in increased hunger. Consequently, you may be tempted to binge eat which is against the spirit of intermittent fasting. There are several proven ways to reduce stress such as watching movies, listening to music, playing video games, gardening, dog walking, meditation, etc.
Keep a Food Diary
Keeping track of what you eat helps you overcome unhealthy eating habits. You can use a mobile app or traditional diary to make a list of what you eat. Several studies state that keeping a food diary is a great aid to lose weight, particularly when you’re fasting intermittently. Besides, it helps you identify emotional triggers and foods that may provoke binge eating.
Eat With Your Tribe
While doing 16-hour fast is a great way to lose weight, dining with friends that have similar food choices as yours is an excellent way to avoid overeating. You may not know it but the friends you eat with contribute more to your calorie intake than you realize.
Also, it’s a well-known fact that the majority of people’s health goals are influenced by their dining partners. We psychologically tend to eat same amount of food as our friends. Therefore, eating with friends that take the same number of calories as us naturally helps us avoid overeating.
Besides, you are more likely to order unhealthy junk food if your dining partner does so too. Thus, try eating with people that have similar food choices to develop healthy eating habits during lockdown.
Eat Protein Rich Foods
Eating protein rich foods is another excellent way to feel full throughout the fasting window. These are the top foods containing high amounts of protein:
- Lean meats
- Dairy products (yogurt, cheese, etc.)
- Fish and seafood
- Nuts and beans
These foods reduce the amount of ghrelin in your body. Ghrelin is a hormone that stimulates hunger. By eating protein rich foods, you reduce the amount of hunger and ultimately your desire to overeat. As a result, you can go long periods without eating even during lockdown.
Final Words. So these were some essential tips on losing weight in lockdown. Please try them out and do your own research as well. You are likely to find more relevant information that way. Once you have gathered enough info,