Are you worried about gaining weight in lockdown (or staying home safely)?
Here are a few simple tips to help you stay on track and maintain a healthy weight.
Start the day with a nourishing breakfast. Include some protein as this has been shown to help you feel fuller for longer, stabilise blood sugar levels and helps reduce cravings.
Breakfast could be 2 egg vegetable omelette or Protein berry smoothie (see below for recipe).
Keep to a routine
Pack your lunch even if you are working at home. This helps with portion sizes.
Aim for 2-3 handfuls of salad, some lean protein, and healthy fats such as avocado or a home-made salad dressing (extra virgin olive oil and balsamic vinegar).
Try to include a variety of different salads and lots of colours to help increase antioxidants. These help fight free radicals.
Prepare some healthy snacks.
If you get peckish between meals, be prepared and have some healthy snacks on hand.
Raw nuts and seeds (make your own trail mix with a variety of raw nuts, seeds, cacao nibs and goji berries),
Homemade bliss balls – for anyone with a sweet tooth. You only need one,
Hummus or guacamole with vegetable sticks.
A lot of people don't drink enough water in the cooler months.
As soon as you wake have 1-2 glasses of water. Fill a drink bottle for the remainder of the day so you know how much you are drinking.
Aim for 6-8 glasses of filtered water per day.
Meal plan and shop with a list.
If you know what meals you are cooking each week, it reduces impulse buying of snacks.
This also helps with your grocery budget.
Shop local and purchases vegetables and fruit that are in season.
Taking some time to enjoy your meals.
Turn off your devices and tv. Sit at the dining table and eat slowly and mindfully.
This goes a long way to helping with digestion.
As well as having a meal plan, have an exercise plan for the week.
This helps you get back into an exercise routine and makes you accountable.
Do something you enjoy.
Prioritize sleep and aim for 7-8 hours per night. Not getting enough sleep has been associated with an increase in weight, body mass index and increases your cravings of foods high in carbohydrate and fat.
Maintaining a healthy weight incorporates a holistic approach to both diet and lifestyle.
If you would like information on anything I talked about, please get in contact.
Berry protein smoothie Recipe
1 handful of berries of your choice
1 cup almond milk
1/2 tbsp tahini
2 tbsp natural almonds
1 Medjool date (seed removed)
Place all ingredients in a blender and blend till smooth.