At Project LeanNation, we want to provide you with solutions to the Quarantine 15.
One unfortunate side effect of the quarantine has been unwanted weight gain. Most of us have become homebodies, less active than normal, and more prone to binge eating (and binge-watching amirite? Thank God for Netflix!).
Have you fallen victim to the ‘Quarantine 15?’
First off, don’t panic! You are not alone.
All across the globe, people are gaining weight, and it’s not just from inactivity. Stress can cause weight gain, or more specifically stress eating, and 2020 has been the most stressful year in recent memory.
Between job loss, affected loved ones, and uncertain futures it is easy to feel down.
Not only that but once the weight gain starts, it can cause a vicious cycle. You see you weigh more, you feel worse about yourself, and you eat more.
It’s not your fault, we’re all susceptible!
To Err Is Human, To Forgive is Divine
The first thing to do if you have gained some weight due to the COVID pandemic is to forgive yourself. Despite what some sensationalists may want you to believe, IT’S NOT THE END OF THE WORLD!
This blog is not about making you feel bad, quite the opposite.
The top priority of Project LeanNation is helping people live a healthy lifestyle. Your mental health is just as important, if not more so than your physical. The two work in tandem. So again, FORGIVE YOURSELF.
At the end of the day, if you have been able to avoid serious health complications from COVID, you are winning! So remember that.
‘Quarantine 15’ Solutions
Now that you have forgiven yourself if you are so inclined to get back to your original weight, we have a few tips and tricks that can help you.
Check the Scale
You can’t improve what you don’t measure! However painful it may be at first, you need to track where you’re at. Once you know, you can set your goal.
My friend Sean recently lost 60 pounds over the past 3 months.
I asked him his secret, he said “I simply weighed myself and created a goal. Once I knew the weight I wanted to reach, I picked a date to get to that weight by. Once I set the long term goal, I set smaller attainable weight loss goals to serve as ‘checkpoints’. Not only were they helpful to keep me on track, but they were also wins I could celebrate which helped a lot with my mental state.”
Project LeanNation offers InBody scans which not only measures your weight, but your skeletal muscle mass, percentage body fat, and basal metabolic rate which allows us to recommend the precise amount of daily calories you need to hit to reach your goals. Schedule your free InBody scan today.
Home Workout Routines
Quarantine has affected everyone’s routine. Part of feeling good, and being successful is an active routine. It’s hard to do that naturally when you can’t leave the house.
If you aren’t blessed with a home gym, you can still workout.
Ways to Workout at Home
Jog or walk daily- Put on your mask and go for a nice morning jaunt.
Workouts without Weights– Here’s a list of great exercises you can do without any equipment.
Order Equipment- If you can afford it, order some equipment. Our favorite affordable solution is a home dumbbell set. In fact, Walmart has a set here for just over $100.
Dumbbell Workouts- Once you have some dumbbells, here’s a nice 5-day routine.
Yoga- As we noted above, stress is a major catalyst for weight gain. Yoga has long been known to be a great antidote to stress. Yoga combines many popular stress-reducing techniques, including exercise and learning to control the breath, clear the mind, and relax the body. This five-pose stress management yoga routine is intended for beginners who think they don’t have time for yoga.
If you need a yoga mat, here’s one on Prime!
There are several other ways to workout during the Quarantine, but the above methods are a good start.
One of my favorite books is Charles Duhigg’s “The Power of Habit”. In fact, reading his book would be extremely helpful to anyone combating poor health habits.
One concept I find particularly helpful is ‘happy habits.’ Great physical health starts with mental health.
Filling your day with positive actions you routinely take will help with your weight loss goals. Also, they’re extremely easy to do!
Some examples of happy habits are:
- Be Grateful
- Give a Compliment
- Breathe Deeply
- Keep a Journal
- Talk to Friends
Happy habits are key to transformation.
Last, but certainly not least is the food. It’s not just what you eat, but when you eat, how much you eat, and how often. Focus on small portions, every two to three hours. This will keep you satiated and help cut down on unnecessary snacking.
We understand that COVID has hurt people on the scale and in their pocketbooks. Because of this, we are offering first-time subscribers a Quarantine Discount! Simply type ‘Q15’ to receive a discount on delicious and nutritious rations to help you through these tough times.
Consider Your Meal Prep Done!
Our ready-to-eat healthy meals are chef-designed and nutritionist-approved so you get real results.