April 20

Stop the snacking & beat the quarantine bulge

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So now Easter is over and the supermarkets are selling left over Easter Eggs for £1, it’s so easy to carry on the snacking and over eating all the naughty things!

But if you want it to end so you can beat that quarantine bulge then keep on reading….

Many people have approached me for help to manage their over consumption, so I thought I would write this up and give you some helpful ways to beat the bulge!

I’m sure so far this year, you’ve made a great deal of effort to work on your weight, health and fitness!

So we don’t want all that hard work going to waste right?

1. Don’t buy it!

If it’s not in your house, you won’t eat it, so stop buying junk or high calorie dense, refined carb foods and there’s less chance you’ll reach for it at home.

I say this to all my coaching clients, but it starts in the supermarket.  If you don’t buy it, it won’t be there when you get home.  However if you live with someone who does like to eat bad things, just know that you do have a choice, you can say no!

But just in case you can’t say no….ask them to hide the bad food!!

2. Find a better replacement.

We all love a treat, but just remember if it’s daily, it’s hardly a treat.  So if you want something sweet or savoury to hit those cravings and you’re going to be doing this regularly then go for something lower in calorie.

If you’re a crisp snacker, try snack a jacks or pop chips.

If you’re a chocolate lover, try chocolate covered corn/rice cakes or a protein bar.

My favs are:

Rice cakes, corn cakes, boiled eggs, carrot sticks, wasabee peas, apples, pop chips, protein bars up to 200 calories, arla protein yoghurts

These kinds of snacks are filling and they won’t damage the calorie count!

3. Plan ahead.

There’s no reason why your weeks have to be any different than before lockdown.

Apparently 38% more people are now cooking from scratch at home, which is great!

If you’re used to planning your meals and making extra at dinner to take it in for lunch, then you need to keep doing this.

If you’re not a planner, then you need to become one, here’s why…

You’ll save money, reduce food waste, reduce making poor food choices when hungry and you’ll reduce you risk of weight gain.

Plan breakfast, lunch, dinner and snacks.

Use your commute time for planning,

And if you do this just a few days in advance it won’t become overwhelming.


4. MOVE MORE 

Sitting down 8-14 hours is no good for you.

Set an alarm to get you to stand up every two hours and move around.

Do some hip rolls, some leg kicks, walk up and down your home.

Or if you can, get out and lap your local park to up your step count…

Even if you have to work from your mobile whilst doing it!

Book an extra session for the week if you feel your consumption has been higher than normal!

5. Stay Hydrated

Hunger and snacking can be avoided by staying hydrated.

So keep a water bottle close to you at all times and keep refilling it.

You should be aiming for 2-3 litres a day.

Keep a bottle at your desk, one that you need to refill,

This will help you to keep standing up and going to the kitchen to refill and thus will up your step count even further.

6. Track your food

If you’re food tracking, it’ll give you the reality check in and accountability you need to control your intake.

If those calories are staring you in the face telling you, you’ve hit 90% of your daily intake,

You will slow down on the snacking!

I highly recommend Myfitness Pal for this.

7. Ask yourself do you really need it.

This tip is good for self control, for some self control is extremely hard. 

But if you stop for a second before you reach for another biscuit and ask yourself ‘do I really need it’ you may be able to talk yourself out of it and make a cup of tea instead.

So best of luck with quarantine and remember to stay on top of your health and fitness in this time.

It’s more important now then ever before to keep on top of your health and fitness!


 

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