Navigating Weight Gain During Lockdown: Tips and Strategies

During the pandemic, many have found themselves facing a new challenge: weight gain. This is particularly true during lockdowns when physical activity is limited and access to healthy foods might be compromised. While it's a common struggle, it's important to take action now to prevent future weight gain, using strategies that are both effective and sustainable.

Understanding the Impact of Lockdown on Weight

The past few weeks have highlighted that the pandemic is far from over. Cities are locking down again, and it seems likely that many regions will experience more restrictions well into the winter months. This means the near future will likely see more lockdowns, and we must prepare now to prevent weight gain. Maintaining a healthy lifestyle during such times is crucial.

Strategies for Addressing Weight Gain

Here are two practical strategies to help you manage weight gain during a lockdown:

Step 1: Creating a Positive Environment

The first step is to create a positive and supportive environment. The quality of your living environment can significantly impact your mindset and behavior. If you live in a neighborhood with high stress levels or easy access to unhealthy foods, this can contribute to poor eating habits. Conversely, a quiet, healthy living environment filled with kind and supportive neighbors can foster a more positive outlook on life.

For your home, especially the kitchen, it's essential to remove any temptations. This means getting rid of highly processed and junk foods. A study showed that children who were marketed junk food responded differently than those who weren't. Their external environment impacted how likely they were to consume healthy foods like vegetables. The same holds true for adults. Once you've purged your kitchen of unhealthy options, start replacing them with healthier alternatives. Here are a few examples:

Snacks and chips: Brands like Simple Mills offer healthier snack options without all the chemicals. Candy: For a sugar craving, aim for no more than 50 grams of sugar daily. Low-sugar, dark, organic chocolate can be a healthier alternative. Soda: Kombucha is a great replacement for soda. It has fewer calories and more flavor options compared to regular soda.

Having a frank and open discussion with family members about these changes can help ensure everyone is on the same page and supportive of a healthier living environment.

Step 2: Delaying Your First Meal for Fat Loss

Another effective strategy is to delay your first meal of the day. Most of us eat breakfast soon after waking, which can prevent our bodies from entering a fat-burning mode. Your body is highly adaptive, and when glucose stores are depleted, fat-burning mode is automatically switched on. This typically happens after 12 hours or more of not eating.

So, instead of eating breakfast immediately after waking, try delaying it for a few hours. This can help your body enter fat-burning mode more easily. This practice is known as Time-Restricted Eating (TRE). It allows you to maintain your calorie intake while reducing the opportunity for unnecessary calorie consumption. Here's an example of how you might implement it:

Wake up at 6 am, but delay your first meal until 9 am. Stop eating all food after 5 pm.

TRE typically requires an eating window of 8-10 hours daily. It can help you reduce insulin spikes and create a healthier relationship with food. As lockdowns mean you won't need as many calories, employing protocols like TRE can help you adjust to a reduced calorie intake with less resistance.

Conclusion

Managing weight gain during lockdowns is challenging but definitely possible. Creating a positive living environment and following effective meal-timing practices can help you stay disciplined and support your weight loss efforts. Lockdowns may have detrimental effects on our physical and mental health, but focusing on our health can help mitigate these effects and allow us to achieve our desired body composition.

For more guidance on making better food choices during your eating window, download The Food Replacement Guide. This guide will help you address long-term cravings while still enjoying tasty foods. Remember, restriction never works, and sustained healthy habits are the key.