You may usually be a very active person travelling for work, regular gym attendance, helping and visiting family and friends and much more. But during this Covid-19 lockdown you may have found you’ve been forced into seclusion and as a result you’re living a sedentary lifestyle. It’s not easy or fun but it’s life for many of us. In this article we will discuss steps you can take to limit weight gain during these trying times.
How’s it going? My name is Abu Hafs Hanif of Criterion Fitness and Nutrition. We use social media to encourage aid and empower men to look after their health with fitness and nutritional services. Our Weight-loss programme ‘’The Old Medicine’’ could help you lose between 8 – 16 lbs over the next 2 months, find out more [Here].
Weight gain in men often results in a spare tyre around the midsection which can result in distress, hardship, discomfort and ill-health. Being overweight or obese has been linked to hypertension, cardiovascular disease, type 2 diabetes and cancer among others. So what should one do? Here are some tips that will help you gain control in this ‘Lockdown 3.0’ as people call it.
Drink Water
Before you eat your next meal and all your subsequent meals drink a glass or cup of water. This will fill you up faster than if you just ate your meal without drinking. It will also trigger in your mind consciousness over what you have before you and how much is on your plate. It’s believed that drinking water while eating may speed up your metabolism and improve digestion so keep the drinks coming.
Smaller Plate
Filling your plate with food is what we’ll usually do without a second thought. We don’t buy plates for the size, we buy them to hold food but there’s no governmental directive on how big they should be. You can find smaller plates quite easily and this will increase your food consciousness as you balance out how much Carbs, Fats and Protein you serve.
Smaller Portions
Eating smaller meals may take some getting used to but with drinking more water you’ll find yourself full faster. The types of food you eat are still very important, filling up on Fibre and Protein will help you feel less destressed over the smaller amounts you’re eating.
Snacking
Snacking on fruit and vegetables is a fast way to get your five a day recommendation sorted. Snacking on biscuits, crisps and chocolate increases your calorie count a lot faster than fruit and veg and they don’t satiate you much so they are best reduced and better yet left off.
Eat together
Sharing your meal and better yet your plate with your family, wife, children or friends is a great way to curb how much you eat. As the conversation flows you’ll become less focused on filling yourself and in a positive way become more conscious of your eating. You’ll be strengthening your family bonds and following the example of the Prophet Muhammad (peace be upon him) and his family and companions (may Allah be pleased with them all).
Increase the foods that fill
Fiber and Protein fill you up faster and for longer than low-fiber Carbs and Fats. Eggs, meats, cheese, fruit and vegetables should be the foods you turn to rather than white beard, white rice and pastry goods for example.
Activity
Doing exercise at home, going for walks with your family, tidying your home, these are all things that will expend energy. Some forms of sport and physical activity may be open to you so as long as they are open to you and you’re healthy they will be a good way to keep excess weight off. If not, check out some of the home workout articles I’ve previously posted but if you’d rather a personal exercise plan learn more [Here].
If you’ve put on some pounds during this lockdown period it’s important not to get distraught about it. These are tough times for many people and many people have died as a result of varying factors revolving around this virus but you’re surely heading in the right direction – reading this article is proof enough. Just as you gained weight you can lose the weight!
Thank you for taking the time to read this post. If you have any comments or suggestions leave me a message and I will respond God willing. I’ve also got an audio post for you to listen to so take an extra few minutes to hear me.
Further Reading:
Exercise During COVID-19 (Coronavirus)
https://www.healthline.com/nutrition/drinking-with-meals#actual-role
https://www.healthline.com/nutrition/15-incredibly-filling-foods
Criterion Fit 