If there is one thing that men and women have in common during the COVID-19 pandemic, it’s weight gain. There are many factors that may have led you to pick up extra pounds. These include stress, boredom, inactivity and anxiety. Not to mention the countless hours you spend in your home.
So, it isn’t unusual to eat generous amounts of comfort foods with friends and family members. Besides, there’s a lot of stress to deal with even if you think the pandemic hasn’t affected you.
Now that you have adapted to the ‘new normal’, you may be looking for ways to shed the extra pounds. Here are 5 weight loss tips that can help you get into shape.
1. Eat more non-starchy vegetables.
When it comes to weight loss, you can’t go wrong by filling up your plate with tons of healthy vegetables. The best types are water-rich and non-starchy varieties. They are low in carbohydrates and high in vitamins.
Be sure to include the following vegetables in your diet.
- Swiss Chard
- Green Beans
2. Reduce your sugar intake.
Understandably, sugar is our go-to option when we feel tense, stressed or just want to chill out. It’s easy to consume too much sugar without realizing it. However, losing weight means that you’ll have to be more conscious of your sugar intake.
Before you buy packaged foods, read the labels to check for added sugars. Common types of added sugar include:
- Barley Malt
- High Fructose Corn Syrup
- Beet Sugar
- Brown Sugar
- Cane Sugar
- Cane Juice Crystals
- Coconut Sugar
- Corn Syrup Solids
- Florida Crystals
- Panela Sugar
- Raw Sugar
- Yellow Sugar
- Turbinado Sugar
- Carob Syrup
- Invert Sugar
- Rice Syrup
3. Manage your portion sizes.
Sometimes, you can eat the right foods but too much of them. You don’t have to stop eating all your favorite foods. However, you must minimize the portions if you want to lose weight.
The following guidelines can help you select the right food portions for each meal.
- Non-Starchy Vegetables (1/2 of your plate)
- Starchy Vegetables and Whole Grains (1/4 of your plate)
- Protein (1/4 of your plate)
- Fats, Oils, Butter (1/2 tablespoon)
4. Get active.
Does your gym still have COVID-19 restrictions? If so, that is not an excuse to abandon your exercise routine. The good news is you don’t need a special fitness program to stay active. You just need to get moving by any means necessary.
Activities that don’t require a gym membership include:
- Walking/Jogging/Taking the Stairs
- Strength Training
- Bodyweight Exercises
- Running in Place
5. Ditch the fad diets and eat more healthy fats.
Include healthy fats in your meals. Good fats such as avocado and olive oil promote brain activity and weight loss. In addition, healthy fats help you feel satisfied with your meals without overeating.
Resist the urge to go on a quick-fix diet that promises rapid weight loss. Focus on eating nutritious meals instead. Each day, remind yourself that losing weight takes time. Implement these tips to get into the best shape of your life.
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Looking for resources to help you get in shape? These books can help.
- Allen Carr’s Easy Way to Quit Emotional Eating by Allen Carr
- How to Lose Belly Fat for Men and Women by Emma Green
- Mini Habits for Weight Loss by Stephen Guise
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