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How to Lose Weight During Covid-19 Restrictions

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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 of us 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.

How to Lose Weight During Covid-19

If you’re like me, you’ve probably used local lockdowns and time off work as an excuse to sit in front of the TV all day and eat junk food. Now that I’ve learned to control my binge eating, I know that quarantine is the best time to focus on self-improvement. You can’t use lack of time as an excuse anymore!

You can avoid gaining the Quarantine 15 altogether by taking this time to improve your fitness and health. All it takes is a few adjustments to your routine. Here are some of the best tips to maintain or lower your weight while living in lockdown.

Take Small Steps to Ditch the Quarantine 15

Taking small steps and making realistic goals will help you keep motivated and stay on track. If you do make a mistake, learn to 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? If something’s too hard, you’re more likely to get discouraged and give up. Make yourself a plan that you know will work out for you and keep at it.

Make a Routine to Follow

You’re already used to getting up early and hitting the gym before work, so don’t stop 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 being on lockdown has created and keep you from falling into a rut.

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 drop the weight!
  • Eat at the same times each day…and make sure you’re eating enough! It’s easy to forget to eat while binge-watching Netflix or browsing the internet.
  • 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 fun 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

Look for a Support System

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 you aren’t the only person in your area trying to lose weight during Covid-19.

If you’re having trouble finding friends or family members to help out, neighborhood groups like Nextdoor can help you find like-minded people to talk to in your area. It’s not quite the same as the gym, but I gave it a try, and it’s pretty cool. Who knows, you might end up finding your new best friend!

Start Working Out at Home

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. People selling their used workout 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.

Youtube has a variety of amateur workout videos as well. These can be handy if you’re looking to cut out non-essential bills, such as your gym membership. You can find countless videos to start working out at home without any equipment.

Lose Weight During Covid-19

If you have to focus on one thing during your time in quarantine, making 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 a routine that involves eating well, getting enough sleep, and working out at home, you’ll set yourself up for success in the end.

Lastly, surround yourself with supportive people, even if they’re online only. If you take small steps toward your goals, you’ll see success. Even slow progress is better than giving up entirely. Best of all, you’ll be proud of yourself for being self-driven during these difficult times.

What about you? Have you been keeping yourself fit and healthy during lockdown? Let me know in the comment section!

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22 thoughts on “How to Lose Weight During Covid-19 Restrictions”

  1. 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!

  2. 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.

  3. 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!

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

      1. 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.

          1. 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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