Experts say the pandemic created the “perfect storm” for those who struggle with weight. Gym closures. Everyday health routines abandoned. Soaring stress levels. Using food and booze for comfort. It’s no wonder so many people put on what they’ve called the ‘Quarantine 15’ in 2020 and maybe even more in 2021. If you’ve been trying to lose weight unsuccessfully or you're ready to start your journey, check out the tips below.
1. Set a Goal and Keep a Journal!
Setting a goal is always a good start. Writing everything down will help you be accountable to yourself. Start with a specific big goal (I want to lose 100 pounds) and break it up into shorter, more achievable goals leading up to that big one (I will lose 5 pounds this month, or, This month, I will cut out all processed foods).
2. Reduce or Eliminate Overly Processed Foods.
It has to be said. You can’t lose weight without changing your diet. Some say nutrition is 80% of the weight-loss battle while exercise is 20%. Others say diet is 100%. Regardless, healthy nutrition is vital for success. One of the biggest things you can do for your health and your body is to get rid of (or drastically reduce your intake of) overly processed and sugary foods like chips, cookies, fried foods, candy, etc. Replace them with whole food options like fruits and vegetables, lean meats, complex carbs (oatmeal and whole-grain bread) ... you get the idea! Stick to the outer aisles of the grocery store. Bonus: reducing your sugar intake can help alleviate chronic inflammation in your body!
3. Start Moving.
Whether you believe exercise is 20% of the weight-loss battle or not, moving your body daily is imperative, especially if you sit at a desk all day and go home to sit some more! Research shows a sedentary lifestyle is greatly linked to obesity and other diseases, so at the very least, get moving to stay healthy! Not sure where to start? There are thousands of free at-home beginner workouts you can try if getting to a gym isn't possible. Just Google them! Or, head outdoors for a 30-minute brisk walk every day.
4. Measure Yourself in 3-5 Places.
Get out a measuring tape and measure your hips, waist, glutes, arms, and thighs. Make sure you measure the same spot each week. Seeing those inches go down is very motivating, and it will encourage you to keep going! Be sure to write down your measurements each week!
5. Forget the Scale.
Your weight on a home scale should never be the focus for determining your results, like ever. The scale doesn’t tell you how much muscle you have versus your fat stores. Nutrishop utilizes an InBody machine that measures lean muscle, fat, skeletal mass, water, and more. If you can make it to a store, hop on the scale to have a reference point. If not, focus more on the inches lost and how your clothes fit.
6. Do Regular Check-Ins.
If you have a Nutrishop location near you, check if they are doing a Transformation Challenge. Your local gym might have a weight-loss challenge going on as well. Having that extra motivation from a contest might help you ramp up your efforts! If you can’t join a challenge, then pick the same day of each week or every other week to do your own check-ins. Never miss a check-in. They’ll keep you on track. Write your measurements and weight down in your fitness journal.
7. Take Pics.
Be sure to wear the same outfit or bathing suit for your before photo and weekly or bi-weekly pictures to see your progress. Take pictures of your front, back, right side, and left side. If you have pictures to compare, it can be easier to notice improvements. BONUS: You’ll have plenty of pics to share on social media that may help inspire others to lose weight and get fit for good!
8. Get Your ZZZs.
Another thing that can’t be stated enough, you have to strive to get a good night’s sleep – every night. That means at least 7 or 8 hours. Research shows that sleep deprivation is linked to weight gain and obesity. Plus, it can make you cranky.
9. Enlist Help.
We believe in you and your ability to lose weight for good. We also understand that sometimes you just need someone to guide you or hold your hand through the process. Nutrishop stores can help. They offer body composition analysis and customized meal plans tailored specifically for you and your goals. And, they'll encourage you every step of the way. Since 2003, Nutrishop's top priority has been to help people like you live your best, fit and healthy life.