10 Easy Hacks to Lose Weight When You are Stuck at Home

If you are looking for some easy ways to help you lose weight and stay healthy during quarantine, here are some scientifically backed ideas.

This time of Covid-19 is filled with uncertainty and how you are going to maintain your weight and health may not be the priority for you now, but it's still very important. Just because we are stuck at home does not mean that you can’t maintain your health.

Now that most of us have been home for a while, we have settled into this new routine. More time staying at home means more snacking than you usually do. But there are certain simple ways by which you can incorporate some healthy habits in your daily routine which ultimately will help you lose weight and stay in shape.

1. Move More

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For all this time inside, there's a fair chance that you'll go from working on your laptop to sitting on the couch binging another series on Netflix, and then lying down reading a book in your bed or using a phone. There is nothing wrong with these activities, but they require you to be sitting down for a long time! So, it’s time to bring the gym to your home.

Do some daily exercise or yoga. There are a lot of free and low-cost online fitness programs and websites. It will not only keep you trim but also has endless benefits. Exercise burns calories but also reduces stress, which may lead to stress eating.

2. Channel the Stress

Emotional eating is very common, and you might turn to food for comfort during a highly stressful time like the world is in right now. Having your favorite foods on hand is one thing but you don't want to end up developing dangerous eating habits unintentionally.

Take a moment to check whether you're hungry or stressed or anxious. Drink some water! Do something you love!

3. Stay Hydrated

Most of the people are not drinking enough water each day. Making sure of drinking enough water that your body requires is the best way to kickstart your healthy lifestyle. Water makes up 75% of your brain and regulates body temperature. It helps to protect vital organs and helps in the absorption of nutrients in your body.

It is easy to remember to fill up on water when the source is NEARBY. Keep a bottle of water at your work desk or by the bed as a constant reminder to drink up. The more you have to look at that bottle of water, the more you will fill it and drink!

4. Eat More Fiber

Eating more fiber has been proven to help in weight loss and keeps you full for a longer time. Adding more fiber to your daily diet can also lower chronic disease risk and improve gut health. The best way to boosts your fiber intake is by adding more fruits and vegetables. Lentils, beans, and legumes will help you get even more fiber. You can also opt for oats, quinoa, whole grains, whole-wheat pasta. In fiber, they are higher than their refined counterparts.

5. Get some Sleep! Don’t be Sleep Deprived

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Did you know? The things which can help us sleep better can also help us to lose weight. Staying hydrated, eating enough fiber, and moving all help you get restful nights, and setting yourself up for weight loss success. In addition, try not to stress and limit caffeine late in the day, and avoid getting too close to alcohol in bedtime.

Getting the recommended amount of sleep on a regular basis (7-9 hours for adults) can improve your mental health, energy levels, immunity, weight management, and more.

6. Maintain a schedule for Eating

Eating food at the right time is very important for digestion to take place properly. Give your body some time to digest and heal. Try to eat your dinner by 7-8 PM or if possible before sunset. Always make sure to finish your dinner before 2-3 hours of your bedtime. Good gut health and proper digestion are extremely important for healthy weight management.

7. Reduce Refined Carbs and Added Sugars Intake in Your Diet

Limit the foods falling under this category. Foods such as white bread, cereals, pasta, and sugar products such as doughnuts and cakes are not the type of carbohydrates that you need to lose weight. What you should include in your diet is more of whole wheat products and foods with complex carbs.

8. Nuts and Seeds

Nuts and seeds are loaded with antioxidants, vitamins, and minerals. Almonds, chia seeds, pumpkin seeds, walnuts, flax seeds, etc.  are extremely beneficial for weight loss.

Make them a part of your daily diet.

9. Snack Healthy

Snacking is inevitable while we are stuck at home and you need some mid-meal snacks. Always choose a wiser option when you are choosing your snacks as most of us are making the mistake here. Choose a snack that doesn't interfere with your weight loss regime. Snack on dry fruits, healthy seeds, roasted whole black gram (roasted chana), puffed rice, fox nut (makhana), or for the days you need something interesting make some hummus and use it as a dip with carrots, cucumber or zucchini.

Avoid mindless and emotional eating!

10. Plan your Meals Ahead, and Stick to it!

Just because you're constantly a few feet away from your kitchen, every time you go in there, you can't just keep eating. Having a bit of normalcy is essential. The digestive system needs to rest too just like other body parts. Ensure a balanced diet that includes all of the essential nutrients. Good protein, fats, and carbs are essential to maintaining one healthy. 

All the best! Stay healthy and happy!

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