How To Lose The Pandemic Pounds
We (hopefully) are finally out of the thick of the COVID-19 pandemic. While we begin to adjust to our new “normal,” we may find ourselves changing out of our sweats and comfy clothes and back into “real” clothes. Does anyone notice your pair of jeans are tighter than before this pandemic mess hit? Have no fear. I have accumulated my top 7 tricks to help get your health back on track and get RID of those pandemic pounds for good…
Top 7 Tricks to Help Get Your Health Back on Track:
- Reduce and eventually eliminate processed, simple carbohydrates – I’m talking the goldfish, the candy, the white bread… almost anything from a box or a bag! Reducing this type of carbohydrate intake will specifically target fast loss in your abdomen—Hellooo menopause middle.
- Practice Intermittent Fasting (IF) – IF is simply fasting for 16 hours a day and then eating within a consecutive 8-hour window. If you are solely practicing IF you can eat anything during the eating window period. Alternatively, there is a 5:2 method of fasting – eat normally for 5 days out of the week and fast for 2 of them (500 calories max). I recommend the 16:8 method as it entails creating a habit and is not as restrictive as the 5:2 method, but both show essentially the same medical benefits. This habit has been extremely helpful during the pandemic as it gives me a sense of control and disciple through all of the madness.
- Exercise, Exercise, Exercise – You do not have to dread moving your body each and every day, choose to do something physically active that you enjoy. Go for a walk around the block, a bike ride around the neighborhood, perhaps dust off those old dumbbells in the back of your closet. I recommend exercise (strength/resistance training AND cardio) at least 4-5 days per week for at least 20-30 minutes. If you are feeling lost and not quite sure how to start, I designed the Galveston Diet MOVE mini-course to aide with all your fitness efforts. All workouts can be done from the comfort of your own home and require little to no equipment. The Move Mini Course is part of the Galveston Diet online program, check it out here.
- Eat the rainbow! – No, I am not talking about Skittles. Eat a wide assortment of fruits and vegetables – the diversity of colorful foods is an incredible way to get all the vitamins and minerals your body needs. Bonus – the phytochemicals (which give the fruits and veggies their color) have many anti-inflammatory properties!
- Practice mindful eating – I urge you to try your hardest only to eat when you are actually hungry – not out of stress, boredom, etc. Trust me, I know this is easier said than done, especially while at home with the world going through such a hard time but be intentional and set goals. Developing this skill and being in-tune with your body takes time, so give yourself grace when trying to learn whether you are actually hungry or not. One of the oldest tricks in the book is to drink a glass of water before assessing if you need more food – I strongly urge you to try it out!
- Consume fiber-filled foods to increase insulin sensitivity – (essentially decreasing the risk of insulin resistance, which can lead to the development of Type II Diabetes), reduce your appetite, and lead to weight loss for women our age. Great examples of foods in this category are flaxseeds, avocado, Brussel sprouts, broccoli, etc.
- Finally, you have to find a way to de-stress – Chronic stress increases your body’s cortisol levels, which keeps your body on “edge,” if you will. This can actually contribute to chronic inflammation in your body and diminish all of your weight loss efforts. Take a bubble bath, read a book, use a facemask, meditate, journal – whatever grounds YOU and gives you a sense of peace.
The Galveston Diet Signature Program was designed with this, and so much more, in mind. If you are looking to get your health and wellness back on track, I strongly urge you to check it out HERE. The Signature Program was initially designed for middle-aged women experiencing menopause, but it turns out it also works for all ages (and men, too!). It is not so much a diet as a lifestyle change. We look at food more as fuel for your body. I educate women by explaining the science behind food and how your body processes it for energy. We focus on [1] fuel refocusing [2] intermittent fasting and [3] anti-inflammatory foods. These three components work synergistically, and I think you will see results.
