Who is not concerned about their weight nowadays? It’s more about being health conscious and taking care of our bodies. Lockdown has made it very difficult to lose weight because let’s face it, we all find workouts at home a bit boring. We can surely make a workout and weight loss during quarantine interesting by experimenting on various things. The key is to not lose motivation!
Obesity is a very alarming situation as it is one of the reasons for catching COVID-19. Obesity is caused by an energy imbalance between calories intake and calories expended. The food intake by people is unhealthy nowadays, and also inactivity due to ease of transportation is increasing.
A study shows that there is an increase in the Death rates associated with obesity. Individuals who are obese have a 10% to 50% increased risk in death from all causes when compared to a healthy individual. According to the National Health Portal, obesity has doubled since 1980, worldwide. In 2004, more than 1.9 Billion adults (18 years or more) and 41 million children under the age of 5 were overweight. Nearly half of the children who were overweight or obese were from Asia.
It also causes various diseases:
- Cardiovascular disease
- Some Cancers(like gallbladder, kidney, breast, ovarian)
- Osteoarthritis(disabling degenerative joints disease)
- Pregnancy Complications
- Stress Incontinence (urine leakage due to weak pelvic floor muscles)
- Psychological disorders
- High blood cholesterol
- Menstrual Irregularities
How can we help you?
Our Website is designed to assist your efforts in weight loss and lead to a healthier and more active lifestyle. Weight loss during quarantine is not an easy task for every individual, millions of people are trying to lose their weight. It’s resulting in two factors:- first being, many individuals are making the appropriate lifestyle changes, and are achieving their goals. The second and more important result is that majority of the individuals are not achieving their optimal health.
For an individual to achieve their optimal health, one needs to understand that their diet calls for a change. However, it is not only about exercise or diet, but one also has to take note that achieving optimal health is a lifelong aim and not a short-term commitment.
There are many appropriate and inappropriate ways of weight loss. While it is likely to lead to an overall improvement in one’s level of health and fitness. But implementing unsafe methods and practices can cause adverse effects to your health. Remember, the key is to lose weight the right way!
Various approaches to Right Weight Loss
There are five approaches to a weight loss during quarantine :
- Food Intake
- Stimulate Metabolism
- Suppress Appetite
Exercise is not only a vital component for effective weight loss, but also for creating a healthy lifestyle. Associating exercise with quarantine, the motivation is not enough for an individual to be consistent with the workout. Hence, depending only on exercise is a wrong approach for weight loss. While an individual can effectively lose weight during quarantine without incorporating an exercise routine, the United States Department of Agriculture states that adults should exercise at least thirty minutes a day to lead a healthy lifestyle.
It is advised to add an exercise routine to a weight loss program is an excellent idea, as it will facilitate not only a greater rate of weight loss during quarantine, but a healthier and fit body and mind as well. Go for fun workout routines if stringent workout rules bore you. Choosing the right routine is very essential, for that one has to understand their body type and then go about it. Also, performing an exercise routine with regularity will increase the number of calories that you burn per day, and your basal metabolic rate at the same time. By doing so, you will increase the rate at which you can lose your excess body weight.
Regularly performing an exercise routine provides several benefits beyond safe and effective weight loss. Below are several physical and mental benefits derived from incorporating an exercise routine into your daily lifestyle:
- Maintain a healthy weight
- Promote weight loss
- Increase lean muscle mass and muscle strength
- Maintain bone density
- Lower resting heart rate
- Improve mental clarity and mood
- Improve complexion
- Reduce the level of stress
- Strengthen immune system
- Reduce the risk of many diseases (i.e. heart disease, diabetes, etc.)
When determining proper food intake, there are many factors to take into consideration. Weight, age, sex and activity level all play a role in determining one’s daily caloric needs. Increase food quality.
Decreasing Calorie Intake:
Losing weight is quite simple. For example, if an individual’s personal fitness goal is weight loss during quarantine, they simply have to ensure that the number of calories they consume is less than the number of calories their body burns daily (i.e. your Basal Metabolic Rate).
There are two primary ways in which an individual can decrease their daily caloric intake to a level below that of their basal metabolic rate (BMR).
- Decrease Amount of Food Consumed: The first way someone could decrease their caloric intake is to decrease the total number of calories consumed daily to a level below their BMR (average number of calories their body burns daily). This can be as simple as eliminating a couple of snacks or an entire meal, or reducing the size of each meal. Under this approach, an individual continues to eat the same types of foods that they have always eaten, just in lesser amounts. Although this approach will work effectively, it may not be the healthiest approach to losing weight.
If an individual typically consumes foods that are nutritionally unbalanced, high in fat and nutrient-deficient, then their body is simply not getting the nutrients it needs to maintain physical and mental stamina, ward off disease, and perform all necessary bodily functions. Hence, an individual using this food intake approach may be harming himself.
This approach however does not include people with gastrointestinal problems. Such kind of people are supposed to eat something in every 2 hours to regulate the acid in their stomach. The intake in every 2 hours can be reduced than before.
- Modify Types of Foods Consumed: The second approach to decrease an individual’s daily caloric intake is to modify the types of food they consume. For example, if an individual typically eats foods that are rich in fats for lunch (i.e. several types of foods purchased at a fast-food restaurant), and decides to replace their lunch meals with foods that are nutritionally-balanced, calorie-conscious and less processed, they will not only decrease their caloric intake, but improve the quality of the foods they are consuming as well.
By doing so, they will begin to lose weight and improve their overall level of health. Their improvement in health is simply because they provide their body with a higher level of nutrients, thus allowing their body to function optimally.
One approach an individual can take to weight loss during quarantine is to increase the number of calories their body burns daily. In other words, if an individual increases their metabolism to a level where their body burns more calories than they consume daily, they will lose weight.
Each individual has what is called a Basal Metabolic Rate (BMR). The Basal Metabolic Rate of an individual essentially refers to the amount of energy that their body expends when at rest in a neutrally temperate environment (i.e. a room at normal temperature). To determine an accurate BMR value it is also required for the digestive system to be inactive, which requires at least a 12-hour fast.
Some of the natural ways to stimulate Metabolism are:
- B Vitamins – B vitamins are key players in DNA synthesis, the central nervous system, metabolism of carbohydrates, fats and protein, and energy production. Foods high in B vitamins include spinach, asparagus, beans (navy, soy, black beans), melon, broccoli, fish, poultry and eggs.
- Magnesium – It is a mineral needed by every cell in your body and used in more than 300 biochemical reactions. Food sources include green vegetables, nuts such as almonds, cashews and peanuts, soybeans, whole-grain cereals, oatmeal and legumes such as black-eyed peas and lentils.
- Eat Healthy Snacks – Consuming healthy snacks throughout the day assists in stimulating your metabolism and helps regulate your blood sugar level. Frequently consuming healthy snacks in reasonably-sized portions can minimize food cravings and reduce the overeating tendencies that often lead to weight gain. Healthy snacks should focus on foods that are low in fat and high in complex carbohydrates and protein. Examples of healthy snacks include peanut butter, fruits, vegetables, trail mix, cottage cheese, salads and soups.
- Eat nutritious filled breakfast – Clinical studies indicate that eating breakfast may increase an individual’s resting metabolism by 10% while reducing the risk of obesity and diabetes. Healthy breakfast choices include whole-grain cereal and fruit, whole wheat toast and peanut butter, and low-fat yoghurt topped with a handful of granolas, to name just a few.
- Strength Training – As most individuals age, they tend to lose lean muscle mass and gain body fat. The result is a slower metabolic rate. This creates an environment where weight gain occurs at an even quicker rate. Lean muscle mass is constantly burning energy, even when it is not actively being worked. Lean muscle mass burns more calories than any other part of the body. The higher the percentage of lean muscle mass an individual has, the higher their metabolism will be. One approach to increasing lean muscle mass is to regularly perform strength or resistance training.
Another approach an individual can take to weight loss during quarantine is to take an appetite suppressant. Appetite suppressors are designed to assist individuals in decreasing their food cravings. By decreasing food cravings, an individual may be able to reduce the daily amount of food intake and hence decrease their total caloric intake.
Appetite suppressants decrease the body’s craving for food by increasing serotonin levels within the brain. The role of serotonin and its effects on hunger has long been examined by scientists, who have determined through clinical studies that when an individual has a low serotonin level, they tend to be prone to overeating.
This being said, appetite suppressants trigger increases in serotonin production, thus, creating more of a balance within the body and shutting down overactive hunger cravings.
Hence, by reducing your daily calorie intake to a level below that of your daily caloric expenditure, you begin to lose excess body weight with the difference in calories between the two (a caloric deficit of 3,500 calories will result in 1 pound of weight loss).