How to stay on track during the Covid-19 pandemic

The coronavirus pandemic has caused many disruptions to your daily life. You are in quarantine, and it separated you from friends. Moreover, you are extremely worried about your finances, health, and of course, the food supply for your weight loss diet.

You are either an essential worker navigating the increased risk, unemployment, or working from home. If you happen to be a parent, since schools are closed, you have become your children’s new teacher. On top of that, you are feeling worried about the novel Coronavirus that is quickly spreading worldwide.

At this uncertain time, you need to remember that you’re not alone. This new reality is affecting the lives of many people, as well as their diet and health regimes. 

Research shows that 27% of Americans seek comfort in food. Food can be one of the quietest ways to calm ourselves in stressful times like this. However, prolonged comfort eating can lead to quick weight gain.

Moreover, it has the recoiling effect of lowering your self-confidence by making you feel ashamed, guilty, and inadequate.

As you quarantine and practice social distancing to help slow down the spread of the deadly virus, there are several ways to remain on track and keep actualizing your goals. Below are some simple tips for staying on track when stuck at home:

Create structure & routines

Adhere to your regular eating schedule and keep following your meal planning and meal preparation routines, although your daily life routine might have changed.

It would be best if you also did some exercise, ideally 30 minutes or more every day. It is good to look for new ways to remain active. Also, it can be good for your physical and mental health, not to mention your weight loss and diet plan goals. There are many online exercise programs and apps, such as Design Your Fit, Plan by Tamilee Webb, that allows you to select the length, the body part(s), and the video.

Other online platforms such as Peloton take it one step further by replicating many of the class formats you may have been taking at the gym before COVID-19. From indoor cycling to yoga, HIIT cardio workouts to treadmill classes, and even stretching and meditation.

Stay mindful

Most emotional eating occurs automatically and mindlessly. So, before eating, always ask yourself whether you are physically hungry or emotionally hungry. Another helpful habit is selecting a serving of whatever you are eating rather than eating out of the larger container.

Hold yourself accountable and log

Always monitor what you eat!

Good, bad, or otherwise.

According to a recent study, the most effective way to lose weight is by keeping track of the foods you consume. In this 6-month study, the participants who shed the most pounds spend approximately 15 minutes every day recording what foods and drinks they consume for their weight loss diet.

Avoid emotional eating

If you want to prevent emotional eating, then you need to put something in its place. Make a list of all the healthy activities that provide you the relief you are seeking.

Here are some strategies to help you stop emotional eating!

  • Meditate: When you feel overwhelmed with your new reality, plug in your headphones, and listen to a short, guided meditation. YouTube and other apps like Calm have great meditations. There are many situation-specific meditations to allow you to find the meditation right for you and your triggers. Studies have shown that meditation can help stop binge eating and weight loss diet plans as well as relieve depression and anxiety. 
  • Work on a puzzle: Apart from serving an alternative to food, this is also a fun activity that you and your family can do while stuck at home. 
  • Call a friend, colleague, or anyone who always lightens your mood. You can also play with your dog or cat, or request a hug from a family member. 
  • Discharge your nervous energy by jamming to your favorite music, taking a short walk, or squeezing a stress ball. 
  • Take a warm bath, light some candles, or pamper yourself with a cup of tea. 
  • Watch a comedy show, read an exciting book, or do any other activities that you enjoy. 

Be grateful

While the COVID-19 situation is very upsetting, we all have reasons to be thankful.

Are you grateful that none of your family members has been severely affected, or that you have a home to keep you comfortable?

Research shows that being grateful impacts the neurological pathways that boost positivity. And having a positive mindset has been associated with healthier habits!

Maintain a positive attitude

It is good to maintain a positive attitude and try to see the glass as half full. Focus on identifying and then shifting suboptimal patterns of thinking to positive thoughts in your mind. This habit can have a massive impact on your quality of life as well as your weight-loss behaviors and diet.

For tips and resources on how to stay on track during the Coronavirus pandemic, contact us at BioIntelligent Wellness. We offer a 15-minute complimentary consultation to help you figure out how we can best help you stay on track.

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