Recent studies show nearly half of Dutch adults gained weight during the COVID-19 lockdown—49% of men and 40% of women. The main culprits? Increased eating and reduced movement. Wondering how to prevent more weight gain and shed those extra pounds?
Interestingly, 13% of women actually lost weight. Their secret? They ramped up exercise and cut back on eating, sparked by heightened health awareness during the pandemic.
You're eating, working, and holding meetings at home. The cookie jar and candy tin tempt you all day. Missing social gatherings leads to emotional eating, as food often symbolizes comfort. Weekends turn into cozy feasts with snacks and drinks when options are limited. It's relatable and all too common.
Read also: 'How much should you exercise during the coronavirus?'
When asked what's most important in life, health, fitness, and energy often top the list—fueling your dreams and supporting loved ones.
Gaining a few pounds isn't catastrophic, but it's often from emotional filling rather than proper nourishment. Like a car needing quality fuel and regular drives, your body thrives on the right nutrition and movement. You know this, but motivation is key.
Unlock intrinsic drive by repeatedly asking 'why' health matters—at least five times. Why do I want more energy? To tackle evenings productively. Why? For a balanced life and less stress as a parent. Dig deep, write it down, and revisit it before skipping workouts or raiding the snacks.
With your 'why' clarified and motivation ignited, try these practical strategies from fitness experts Christina and Heidy:
Rise early for a 10-15 minute session. Activate your body, boost circulation, and gain instant energy. You'll feel more productive and primed for healthy choices all day.
Plan a weekly calendar: at least 30 minutes of moderate activity daily (walking, cycling, chores, gardening) plus 3x weekly intense, strength-building sessions of 30+ minutes (HIIT, strength training, running, or cycling).
Pick one daily treat time, like 4 p.m. tea. This curbs mindless grazing, making healthy swaps easier elsewhere.
Craving a snack? Do 100 squats, dance, jump rope, sing, or lap the garden. You'll burn calories and the urge will pass.
Shorten your eating window: start with water and a mini-workout, delaying breakfast until 10 a.m. Enjoy your coffee more, replace snacks with a proper meal, and stabilize blood sugar for fewer cravings.
Here's to a fitter, more energetic you—corona kilos be gone!
Christina and Heidy, experienced fitness coaches and founders of Studio C Online, draw from their own lives as busy working moms to deliver effective home workouts.
Their platform offers varied, high-energy sessions you can fit into any schedule. Christina's infectious enthusiasm makes workouts fly by—'It's like she's right in my living room!' They empower women to stay consistent, boosting both physical and mental well-being.
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