By now, we all know that quarantine has shifted the way many of us spend our day-to-day life. But after over a year in a pandemic, you may have noticed some extra, unwanted body fat starting to pack on. If that’s you, keep reading because we have compiled a list of the most important and effective ways to lose weight and hit your fitness goals at home, with little or no gym equipment.
Stick With a Schedule
No matter your fitness goals, the most important thing you can do is be consistent. The best way to do that is to stick with a schedule. This doesn’t mean you have to wake up at 5 am every day, cut out all sugar, and workout 6-7 days per week, but it does mean that keeping a consistent sleep, work, and eating schedule can be beneficial.
When stuck in quarantine, it might be tempting to stay up late, sleep in, put off making healthy meals, or doing workouts. After all, no one is necessarily telling us to be in certain places at certain times. However, it is crucial to find a sustainable schedule. Consider the following:
- Going to sleep and waking up at the same time and aim for 7-8 hours of sleep per night.
- Pick 1-2 days per week to dedicate to grocery shopping and planning your meals for the week.
- Schedule workouts in your calendar or somewhere you look often.
The more you stick with a schedule, the less likely you will make excuses or fall off your plan.
Incorporate Meal Prepping
The word “meal prep” has become a popular buzzword and can sometimes feel overwhelming. But the reality is, meal prepping doesn’t have to look picture-perfect in matching glass Tupperware or fancy recipes.
The point is to keep a variety of healthy food readily available when hunger (or boredom) strikes at home. Pre-cut healthy fruits and veggies and set them on the counter, so you’re more likely to snack on them. Stock up on different protein sources such as chicken, beef, shrimp, or meatless options such as egg whites or plant-based protein powders.
Consider cooking veggies or meats in bulk and pulling out different combinations when you are ready to eat. Preparation is vital for weight loss, regardless of your lifestyle.
Stay Hydrated
Have you ever made it through half the day and realized you hadn’t drunk any water? That’s because thirst is much easier to suppress than hunger until it’s too late and you are already dehydrated. So be sure to drink it as often as possible.
Have a dedicated water bottle that you consistently use to keep track of how much you’re drinking. Set one by your bed, so you drink it first thing in the morning. Have water with every meal and snack. Drink during and after workouts. There are many water benefits, including brain function, skin, digestive regulation, increased energy, and increased metabolism. It is one of the most critical factors that play into overall healthy living.
Keep The Variety
When you are stuck in quarantine, the days can feel long and monotonous. If you’re looking to lose weight in quarantine, it is imperative to keep things fun and interesting, whether in your workouts or food consumption. Steer away from doing the same exercise every day or eating the same chicken and broccoli day after day. It will become boring very quickly, and you will likely fall off-plan and resort to watching Netflix with popcorn instead.
Instead, use the extra time you have at home to create new combinations of foods, try new recipes, eat seasonal fruits and veggies, or learn a new skill. One trending at-home fitness skill is learning how to do a handstand since it takes very little space and no equipment to practice. Keeping variety in your workouts and nutrition can help you stay on plan and ultimately lose weight.
Join a Challenge
Quarantining means keeping a physical distance from others, so going to a gym or class is out of the question. Instead, consider joining an online fitness or nutrition challenge. There are many websites, apps, and even fitness equipment that are equipped with remote challenges. Compete with yourself and others as you work to stay active and hit your fitness goals at home.
A popular challenge that we love is a simple “10k Steps A Day” challenge where you can work to get 10,000 steps in per day. With this challenge in mind, you may park farther away when going to a store, cleaning around the house, or taking walk breaks throughout the day. Joining a challenge can help you get motivated and into a good routine.
Whether you are looking to lose weight or have other fitness goals in mind, we hope this list sparked a fire to get you moving and healthy eating even while quarantining.
