06

Jun

Easy Ways to Lose Those Lockdown Inches

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Lockdown has been tough on all of us. It has been particularly hard on our waistlines. Most of us have had to be a lot more sedentary, and with the gyms closed and all those months where it was easiest to get a takeaway, we have found that it has had an effect on our weight. The truth of the matter is that we are not quite as svelte and slim as we were pre-lockdown.

So, if you want to lose those lockdown inches, improve your health, and get beach and social life ready, follow these simple tips to see the results and get back to being you.

Regain your positive mental attitude.

There is no point sitting there and complaining about it – you need to think positively about yourself and what you want to achieve. With a bit of get-up-and-go, you will eat healthier and smash it at the gym more. It is all down to you.

Check your portion sizes.

Portion control is a good step toward keeping a check on the number of calories you consume daily. This is one of the simplest and most effective ways you can lose weight. There are also some simple tricks you can use, such as eating off a smaller plate or by using smaller cutlery. This may sound simplistic and maybe a bit silly, but it works.

Eat more slowly.

Your brain takes around 20 minutes to realize you are full. Simply slowing down and not stuffing your face as quickly as possible allows your brain to respond normally and tell you when you have had enough. Another thing to do is chew your food properly (some experts advise about 20-30 times per mouthful.) This not only slows your eating down, thereby avoiding overeating, but also aids gut health and digestion as you are breaking the food down in your mouth.

Stay properly hydrated.

Making sure you drink enough water doesn’t just provide benefits to your biological health, it also helps with hunger. This is because the brain often cannot tell the difference between thirst and hunger as the signals are similar. It is advisable to drink six to eight glasses of water a day, but if you are working up a sweat you will need to consume more.

Give intermittent fasting a go.

Intermittent fasting has been growing in recent years, with health-conscious people all over the world taking it up. It works on the premise that when we eat is just as important as what we eat. Taking a break from eating for extended periods in the day can help to shift lockdown weight. You will also avoid snacking as you will be more mindful of food. Talk to your doctor first to see if intermittent fasting is right for you.

Get back to the gym – but be careful.

Of course, diet alone will not work. If you are serious about getting rid of those inches, you will need to get back to the gym. But be careful – don’t think that you are going to lift the weight that you did pre-lockdown (or if you are new, don’t desperately overdo it immediately.) The last thing you want to do is injure yourself because you hit the weights room too hard. Ease yourself into it, and in no time at all you will see the results in your waistline and general well-being.

Take a cautious approach.

Taking a cautious approach is the best way to lose the inches and keep them off. You should aim for a calorie deficit of no more than 20% a day. This will help you lose around 1% of your body fat per week. If you try to lose weight too fast, you can lose too much muscle tissue rather than fat. Also, being too aggressive with your weight loss can lead to you giving up too easily when it gets hard. Slow and steady wins the race, after all.

Don’t pay attention to the scales.

The body can undergo minor fluctuations in weight completely naturally. Don’t worry too much about the scales when you are monitoring your weight loss progress. Use a tape measure or just gauge the fit of your clothes instead.

The Lowdown

As always, before starting a new weight loss or exercise regime, consult your doctor or a healthcare professional. You may cause unintended problems for your health. Don’t worry if your progress is not what you hoped it would be straight away. Stick to your goals in a measured and healthy way, and you will see tangible results for your waistline and overall well-being.