How to Finally Lose Pandemic Weight Gain


Losing weight is not an easy feat. It’s even more difficult with a global pandemic that has uprooted the structure of many of our lives. But it certainly can be done in a holistic and healthy manner! To do so, we must focus on four key areas: our sleep schedule, our diet and nutrition intake, staying active with exercise, and practicing mindfulness.

lose pandemic weight gain


The first step is to get the proper amount of sleep each night. We know that this time of year can be a struggle for getting enough shut-eye! But without it, our bodies cannot function properly. To get the proper amount of sleep, we need an intentional bedtime routine and environment that encourages it. From avoiding meals before bed to keeping off our phones before heading to sleep, countless pieces of research show how much our quality of sleep can be improved through approachable techniques.

In addition, to get the proper amount of sleep, we should go to bed at least thirty minutes earlier than normal. All these little things help our bodies feel nourished and refreshed when we wake in the morning!

    lose pandemic weight

    Diet and nutrition

    The second key area to a healthy weight loss plan is diet and nutrition. When we make a proper diet, it’s not just about avoiding junk food or counting our calories, but also consuming the right foods. A nourishing balance of fruits and vegetables is crucial to a fulfilling diet. These foods give our bodies the much-needed vitamins and minerals to function efficiently and fight off disease, inflammation, and free radicals. Focusing on complex carbohydrates like legumes and whole grains is also important. These carbohydrates are great sources of energy that will help you to feel full for longer periods of time. By eating in this way, we can avoid the feelings of hunger that are so difficult for our minds to deal with.

    Another important consideration is being aware of our caloric intake. We can do this by keeping a food log of what we eat as well as how much. This is an important practice for those who are first starting with a certain diet or lifestyle change and aren’t sure about the caloric density of certain foods. With time, we can gain a better sense of our body’s needs and put the calorie log to the side. Lastly, try and split your three daily meals into five or six. Eating less food more often throughout the day is another helpful tip to keep our bodies and minds satisfied.

    finally lose pandemic weight gain

    Staying active with exercise

    Even though diet is the biggest factor in our weight loss goals, we surely can’t forget about exercise. As mentioned before, exercise is not only important for our physical health, but also our mental health. Exercise can help us reduce stress and anxiety, which lead to imbalances in our bodies and possible weight gain. Exercise can also help us sleep better, which we already discussed the importance of.

    With exercise, it is so important to find something that we enjoy doing. From riding a bike or power walking, to boxing or strength training – the options are endless! But as we all know, if it isn’t something we’re excited about, chances are it’ll slip out of our routine. Try to incorporate at least 30-45 minutes of exercise three to four times a week. Not only will this help us burn calories and shed some weight, but also improve our heart health through sustained periods of an elevated heart rate. And don’t be afraid to switch it up! As we mentioned, there are so many great outlets for exercise.

      covid 19 pandemic weight gain


      Mindfulness is a great way to feel more in touch with our bodies, and improve our mental health. When our mental health is in a stable place, we are much more able to tackle the hurdles in our lives and stick to a healthy regimen. Mindfulness can be practiced in many ways, but one of the most popular is through meditation.

      Meditating for just a few minutes every day can have a profound impact on our life outlook, and our physical health. Meditation is not only good for treating various mental illnesses that can interfere with weight loss goals, but it’s also great to use in conjunction with other forms of exercise. Yoga is a particularly popular pairing because yoga requires mindfulness during movement, which helps us be present while exercising.

      Another great thing about yoga is the number of available resources and welcoming communities in the space. A great way to keep up with your goals is to be surrounded by a loving community and be held accountable! There are also so many yoga and meditation options to be found online that can be practiced from the comfort of our own homes. During the pandemic, this has been an especially important consideration.

        Establish healthy habits

        We hope that this article has been helpful in getting you started on your path to weight loss and restored healthy living. Remember, the key is finding a balance that works for you and making sure it’s sustainable. To help keep yourself accountable, we recommend setting up some kind of system with friends or family members who can provide encouragement when necessary.

        If weight gain from the pandemic has been an issue for you too, rest assured that there are plenty of ways to get back into shape without giving up what makes life worth living – so don’t give up yet! If you follow these holistic and practical tips for weight loss, you’ll be on your way to a healthier life in no time. Think about how much better you’ll feel once all those pounds have come off.

        What is one thing in particular that has helped motivate you during your journey? Let us know below!

          Autumn is an Editor @ WholeYum, passionate about holistic health and nutrition.


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