COVID Lockdown - Tips To Prevent Weight Gain & TO Stay On Track

Have you put on weight over the past year with the pandemic and the lockdowns? So much stress, fear and uncertainty, surrounds us every day - it's only natural to be thrown off your game.

You may have:

• More demands at home - kids at home with virtual learning, trying to balance your job with home schooling, trying to make meals for everyone and keep up with things around the house.

• Less time - with your busy schedule and trying to get into a new routine, it's hard to find time in the day to plan and prepare healthy meals and to get any activity in.

• Added Stress/Emotional Anxiety - absolutely, everyone is feeling some sort of stress and a wide range of emotions with everything going on in the world and in their own lives right now. Being in lockdown and not having control is enough to make anyone go a little crazy! Hormone imbalances, stress eating and over indulging along with the inactivity is a recipe for weight gain.

• Lack of Connection - humans need physical contact and to connect with friends and family on a regular basis. This time has made it very hard on everyone. Isolation, lack of social events/interaction and being unable to comfort loved ones when they are sick/struggling...all are taking a toll. Who would have thought that hugging, shaking hands or walking past someone on the street would be so awkward and risky.

• Increased Alcohol Consumption - it's no secret that people are consuming more alcohol being stuck at home and unable to go out and socialize. The added stress and potential boredom with being stuck at home can also increase peoples need or want to drink.

• Who knows how much longer we are going to be in lockdown and in this state of emergency. Don't let this pandemic prevent you from reaching you goals! Find a way to stay focused on being healthy, happy and positive - the one thing you can control right now is your mindset, what you eat and what you do with your day.

Here are some ways to fight weight gain through this lockdown!

1. Get Active - the nice weather is finally here, which will make it a lot easier to get outside! Make time every day to get some activity in - get out for a walk, hike, run or bike ride. Play in the park or your backyard with the kids. Anything to get you moving. There are lots of great exercise/yoga programs/videos that you can do at home as well! Make activity a priority every day. This will improve your mood and energy levels and will also help prevent weight gain.

2. Make sure that you have lots of healthy foods in the house. Take some time to meal plan each week and focus on making good choices as often as you can. Make your meals and home vs. ordering in. Try to keep the junk foods/sweets out of the house. Get into a good routine with your meals and be mindful of your portions. The better you eat, the better you will feel.

3. Get lots of water in each day! Stay hydrated.

4. Reduce/Manage Stress - find a healthy way to keep your stress levels in check each day. Outdoors, exercise, yoga, mindfulness/meditation apps, deep breathing, reading, essential oils, baths, quiet time. Anything to put you in a good frame of mind. Do your best not to reach for food or alcohol to help manage your stress.

5. Sleep Well - get into a good sleep routine. Aim for a good 7-8 hours of sleep each night. Your mind and body need this time to reset.

Take things one day at a time. Keep focused on your goals and work towards them every day! Stay strong and positive - be the best YOU that you can be.

Stay healthy and stay safe! ❤️

Tips To Stay Healthy & Focused On Your Goals This Holiday Season

The holiday season is upon us! Although there won’t be any big family gatherings or Christmas parties this year, it’s still a time to celebrate and enjoy! This time of year can easily throw you off your game and make you lose focus of your weight loss and health goals – but it doesn’t have to! Here are a few tips to help keep you healthy and on track this holiday season!

1. Eat a healthy diet – Focus on eating balanced meals and snacks each day that include lean proteins, fruits and vegetables, healthy fats and whole grains. Include foods that are high in fibre and antioxidants/nutrients and lower in saturated fats/sugars. Don’t skip meals – especially on the day that you’re planning your holiday meal. Include smaller meals and snacks throughout the day leading up to your festive dinner. This will help prevent overeating and keep you on track.

2. Exercise – bundle up and enjoy the season! Get out for a walk or hike with the family or a friend and enjoy the cooler temperatures. Try snowshoeing, outdoor skating or cross-country skiing! Staying active will help keep your mind of food and your weight in check and the fresh air will help reduce stress and boost your mood. If your gym is open, get in for a workout as often as you can.

3. Snacking – this time of year brings lots of chocolates, baked goods and sweets to office and to the home. Be mindful of how much you’re enjoying and how often, do your best to keep the snacks out of reach and out of sight! Have healthy snacks available at all times – things like fruits, cut up vegetables, nuts/seeds and healthy bars are great to have on hand. Enjoy in moderation!

4. Portion control – it can be easy to overindulge in your holiday favourites, however, all of these extra calories can cause weight gain. Try using smaller plates or measuring out your food to ensure that you’re having proper serving sizes. Do your best not to go back for seconds and don’t be afraid to say “no thank you”.

5. Mindfulness – take a time out when you’re having your meals and snacks. Sit, relax and enjoy your food. Chew it thoroughly and pay attention to your body’s fullness signals. Sometimes distractions can cause you to overeat.

6. Watch liquid calories – during the holidays, there are lots of fun beverages to be enjoyed – eggnog, hot chocolate, festive lattes and alcohol. Do your best not to drink your calories, be mindful of how much and how often you’re indulging. Enjoy in moderation! Drink lots of water – stay hydrated!

7. Sleep well – get into a good sleep routine while you’re on Christmas holidays and allow yourself to get the hours of rest that your body needs each night.

8. Reduce stress - the holidays are filled with lots of fun and cheer, but they can also be stressful, especially since there won’t be any family gatherings this year. Try to find time each day to enjoy the little things, to unwind and relax. Set up phone calls or video calls with friends and family that you won’t be able to see this year – laugh, reminisce and celebrate the season!

Christmas only comes once a year, so enjoy all of the little things that it offers! Just be mindful of what you’re indulging in and how often – and don’t be too hard on yourself. Stay active and keep focused on your goals. Have a date set to get things back on track after the holidays – what are your health and wellness goals for the New Year?!

If you want to make a healthy change in the New Year, check out Thrive's online nutrition programs! Contact Steph, registered holistic nutritionist, for program details!