The global coronavirus pandemic has led to a very sedentary lifestyle for all of us. Read about Ways to Lose Weight in Lockdown.
The global coronavirus pandemic has led to a very sedentary lifestyle for all of us! With all those quarantine snacks in our belly, how do we lose weight now? Here are a few ways to lose weight in the comfort of your own home.
In the modern world today, we want quick results in every field. When it comes to cardio, HIIT is one of the best ways to burn fat by working out for shorter periods (for example – 20 minutes).
HIIT refers to High-Intensity Interval Training, which involves alternating short bursts of intensive activity and holds down period. These workouts are usually a mix of aerobic and resistance training.
One of the best ways to perform HIIT during quarantine is making a short sprint upstairs followed by a walk back down. You can also do a set of Burpees followed by bodyweight rows.
HIIT promises the best workout in the least amount of time. Another benefit of HIIT is the VO2 max, a measure of endurance that calculates the maximum volume of oxygen the body can use. It is surprisingly one of the best indicators of the overall health of an individual.
Intermittent Fasting is a smart way to lose weight without much hassle. You can use IF to shed several pounds during the Covid-19 pandemic. Many research types show that it can have powerful effects on your body and brain and may even help you live longer.
So what is Intermittent Fasting? Intermittent Fasting is an eating pattern that alternates between an eating window and a fasting window. For example, You can eat your meals between noon to 8 pm and fast from 8 pm to noon the next day.
This kind of plan sounds very strange at first but trust me; it has numerous benefits to back it up. These benefits include: Weight loss, mental clarity, feeling light, feeling energetic, etc.
In many religionsFastingg is done to detox the body and mind from harmful elements.
Drink more Coffee
Caffeine is one of the most common elements found in fat-burners worldwide.
It increases metabolism, stimulates your nervous system, and helps break down body fat when you consume caffeine. Your energy expenditure and resting heart rate increase, leading to a more significant weight loss.
In a study conducted by Harvard, people who drank four cups of coffee per day saw a 4 percent decline in body fat. American Journal of Clinical Nutrition published the findings. This effect is due to the increase in a person’s metabolic rate after drinking Coffee.
Adding cardio to your daily lockdown routine can be one of the most effective ways to enhance fat burning. Aim for 20-30 minutes of cardio regularly, ideally four times a week. It can be any activity you enjoy, such as walking, jogging, burpees, jumping jacks, or aerobics.
The best part about cardio is that there are so many options to choose from as per your mood. For example, on some days, I plug in my headphones and walk on the terrace for 30 minutes, and sometimes when I am feeling energetic, I do some aerobics by following a Youtube video.
Try a Low Carb Diet
You must have heard about this almost-magical diet which can make you lose fat by eating fat! Sounds pretty amazing, right? Keto diet is rapidly spreading like fire in the health and fitness community because it is simple and works well to shed several pounds without exercise.
It is the only diet that can make you lose up to 30 pounds in 3 months. I used to struggle a lot with weight loss and tried so many methods. Heck, I even went on a one-week liquid diet to get rid of my belly fat, and love handles.
Now you must be wondering how does this diet work? The Keto diet is a low carb, medium protein, and high-fat diet. When you go super low on carbs, your glycogen stores in the body get depleted. Now the body turns to fat for its fuel needs. This is the process of “ketosis.”
When you don’t have enough carbs, the liver starts producing ketones, which fulfill your energy requirements. That is why we eat high fat and low carbs in the keto diet.
Always make sure you get the right kind of keto diet plan at the beginning itself to save yourself from lots of trial and error. Keto diet is one of the most practical ways to lose weight in the COVID-19 pandemic.
Increase Iron intake
Iron is one of the essential minerals that has many vital roles in our body’s functioning. The thyroid gland secretes hormones that regulate our metabolism. An iron deficiency might be the cause of putting on weight. Experts believe that not having enough iron in the diet can lead to improper thyroid functions. One of the Best Ways to Lose Weight in Lockdown.
Curing your iron deficiency will help in two ways: It will make your metabolism work more efficiently and make you energetic to work out effectively. Both these benefits will help you in losing weight in this pandemic.
These groups usually suffer from a high risk of iron deficiency: Women, infants, children, and vegetarians. You can obtain dietary iron from meat, poultry, seafood, grains and cereals, leafy green vegetables, dried fruits, and beans.
Eliminate Sugar from Your Diet
One of the best and easiest ways to see fast results in your weight loss journey is to eliminate sugar and other sources of refined carbohydrates.
Refined carbs are low in nutrition value and high in glycemic index, which leads to spikes and crashes in blood sugar. This is also the reason why your sugar cravings increase after a day of having junk food.
Health professionals believe that sugar and simple carbs are some of the reasons for belly fat. On the other hand, those who eat complex carbs and whole foods tend to have smaller waists and feel more energetic throughout the day. You can make healthy swaps in your diet, such as using brown sugar instead of table sugar, having brown bread in place of white bread, etc.
Weight Loss Affirmations
Weight loss affirmations are a set of positive statements said in the present tense, which help train your mindset for success. Affirming these statements every day for as little as 5 minutes can create a huge snowball effect and lead you to your desired physique.
Here are some of the examples of weight loss affirmations to reprogram your subconscious mind:
- I love and care for my health.
- I deserve to have a slim and attractive body.
- I have powerful, healthy eating habits.
- Losing weight is very easy for me.
- I enjoy training in the gym.
- I am naturally a very lean and attractive person.
We all are stuck at home due to the global pandemic of COVID-19. But do not let it turn you into a couch potato who eats all day and binge-watches Netflix. By following the tips in this article, you can stay healthy and be well prepared for life after the quarantine. Hope you love reading “Ways to Lose Weight in Lockdown”
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