Inspiring Others By Example

How to Lose Weight During Covid-19 Restrictions

As this year is finally coming to a close, the effects of Covid-19 across the world are still prominent. When lockdowns began, we stocked up on non-perishables (and toilet paper) and hoped for the best. With people sitting at home and snacking more than ever, many joke about gaining the “Quarantine 15”. Coming into the New Year, people wonder how they can regain their fitness, while still on lockdown. It may not be easy, but it is possible to lose weight during Covid-19. It just takes a bit of readjustment.

Make a Routine

You’re already used to getting up early and hitting the gym before work, don’t stop just because the gym is closed! You can use that time for workouts and cooking healthy meals at home. Making a new at-home routine will help you fill the gaps that being on lockdown has created.

Here are a few important things to fit into your routine:

  • Focus on getting 7-9 hours of sleep every night. The less sleep you get, the lower your willpower, and the harder it is to lose weight!
  • Eat at the same times each day…and make sure you’re eating enough! It’s easy forget to eat while binge-watching Netflix.
  • Make sure you have healthy snacks and meals ready at home. This will keep you from being tempted into ordering in. Buying your foods in bulk will ensure you always have ingredients to cook healthy meals. Think beans, rice and frozen veggies and meats. All are cheap, last long and are easy to make.
  • Not driving to work anymore? Take that time for a brisk walk or to finish a workout video.
"Weight loss doesn't begin in the gym with a dumb bell; it starts in your head with a decision." -Toni Sorenson Click To Tweet

Take Small Steps

Taking small steps and making realistic goals will help you keep motivated and stay on track. If you do make a mistake, forgive yourself. You’re learning a whole new set of skills, and there will be a learning curve. Choosing to learn one new thing at a time instead of half a dozen things will make you more likely to succeed.

Look at your situation. What changes are realistic and easier to stick to? Make yourself a plan that you know will work out for you and keep at it.

Look for Support

Now that we’re all isolating and avoiding the plague, it’s a bit harder to find the support systems that we’ve had in place before the pandemic. Finding online groups to keep you motivated may be the way to go if you have trouble getting started on your own. It’s likely that you aren’t the only person in your area trying to lose weight during Covid-19.

Neighborhood groups like Nextdoor can help you find like-minded people in your area. It’s not quite the same as the gym, but I gave it a try, and it’s pretty cool!

Changing Up Your Workout

With gym closures and gym equipment prices being inflated due to demand, it’s harder for us to get in shape in the usual ways. Anyone selling their used equipment are hiking up the prices, and many stores are sold out of their usual stock of weights and treadmills. You may have to find other ways to get in shape, like using resistance bands or bodyweight exercises.

If you don’t own workout videos, there are streaming services. I use Beachbody On Demand, which has a huge selection of videos for all levels of fitness. Youtube has a variety of workout videos as well, and can be helpful if you’re looking to cut out non-essential bills, such as your gym membership.

Lose Weight During Covid-19

If you have to focus on one thing during your time in quarantine, taking the time to take care of your health is the most important. Stress and loss of focus or routine can make it more difficult to stick to a weight loss plan. If you make small steps toward your goals, you’ll see success, even if it may be slow. Give it a try, you’ll be proud of yourself for being self-driven.

That’s it for now everyone. If you’ve found some value in this post, please share it to inspire others too! Also, subscribe for more at the top of my site’s sidebar. Thanks!

-Ang

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References:

https://www.webmd.com/lung/news/20201029/pandemic-diet-how-to-lose-the-quarantine-15

https://www.cbc.ca/radio/whitecoat/what-s-the-best-advice-for-losing-my-covid-19-pounds-1.5651951

https://www.yalemedicine.org/news/quarantine-15-weight-gain-pandemic

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20 Comments

  1. Patty Gordon

    The restrictions have been so hard for my kids. With no youth sports in California we’ve been left to do more individual sports. The trouble with that is that they are not as active as 5 days a week football or 3-4 days a week softball. I can’t wait for sports to get turned back on so that we can get back to being healthier!

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    • Ang

      It’s been really hard for all of us. Hopefully 2021 brings an end to all of this πŸ™‚

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  2. missybeelondon

    Great tips, I have just tried to be consistent taking regular walks in a park near me. As I can only do low impact exercise. I do need to adjust my eating habits

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    • Ang

      Thanks! Walks are a great form of exercise. Good luck!

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  3. Jim Borden

    great advice, and perfect timing for the New Year…
    I am also a big fan of routines…

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    • Ang

      Thanks! Routines make everything so much easier πŸ™‚

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  4. cheriewhite

    Great tips! My problem is that I want quick results and tend to go Gung Ho at it, then burn out by the second or third week. I’ll be sure to take baby steps this time around.

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    • Ang

      That’s the way to go! Slow progress may not be as satisfying but it’s going to last much longer.

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  5. Shelly DS

    The sleep thing is so true! I also find that I only crave carbs when I don’t sleep. And not the normal kind of carbs, the kind that has lots of cheese on top of it or more carbs in it!

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    • Ang

      Oh no! That’s not helpful πŸ˜…

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  6. Sustain blog

    Losing weight with Covid-19 is a splendid idea but we must protect life in the first place. A good post!

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    • Ang

      Thanks!

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  7. Gary

    I lost 6 kg last year because I was so busy at work. Not enough time to eat big meals.

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    • Ang

      Oh no! I hope you’re alright with that. Not everyone is looking to lose weight, and always working sounds stressful 😣

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      • Gary

        It was a win-win for me. Staying in work and losing weight was a bonus. I’m now on the road to a healthy weight range.

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        • Ang

          That’s great to hear!

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          • Gary

            I have friends and heard about many others who have gained weight. The health burden from COVID-19 will not just be infection but chronic disease because of obesity and the mental disease ramifications too. It’s sobering to think about it.

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          • Ang

            Indeed.

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