5 Tips to Maintain Fat Loss Results During Lockdown

​You’re stuck at home with endless time on your hands. You have snacks in the kitchen and you’re feeling them call you. Is that you? Just know that I don't blame you.

We are living unprecedented times which might make you feel overwhelmed. If the gym is where you tend to work through tough times, this period might be especially hard for you, especially if you are among those that are at risk.

​But it doesn't have to mean there isn't a way for you to maintain or even progress with your fat loss efforts. ​Here are 5 tips on how to get through the lock-down period while maintaining your fat loss progress.

1. Cooking from Scratch

One massive advantage of this lockdown is that there are no other options but to cook at home. Restaurants, takeaways and fast food places are all shut so the temptation to take a short cut with meal prep can’t be acted upon.

​Most of us have a bit more time than usual to plan home cooked meals,  so cooking from scratch is something that we could get a little creative with. Healthy meals don’t have to be boring - if you’re counting calories, remember to include the oils and sauces you add to your cooking. 
 
This is a great opportunity to really see the hidden calories in your food - as well as learn about flavour combinations that you might not have otherwise experimented with. You've got all the time to learn and experience. Maybe you even find a new passion!

2. Sleep Enough And Sleep Well

It can be all too easy to led day bleed into the night. I recommend trying to maintain a sleeping schedule which is as close to normal as possible. Most people do well on around 8 hours sleep a night, and while that isn’t always possible, here are some tips to help.

• Go to bed and wake up at the same time each day.
• Start winding down around an hour before you want to be in bed.
• Limit your screen time - laptops, phones and TV to help you to relax.
• If you live in a brightly lit neighbourhood, blackout blinds to keep your room dark will be essential.
• Keep your bedroom cool, and your bed linen clean.
• Keep your bedroom for sleeping. Try not to work in there if you’re working from home at the moment.

 
Sleep guidance is difficult because you can only see it as an ideal. Control the things that you can, and try not to worry too much about the actual amount of sleep you get.

​3. Bodyweight Workouts

Working out at home can be challenging for multiple reasons; you may not have any equipment, you may not be able to separate work and me time while you are home-office based or you simply just lack the creativity to design a workout plan that works your whole body and isn't boring.

Spending this time really working on mastering the technique for bodyweight movements such as push-ups, squats and lunges can be humbling. It will also provide for a great foundation for when you will be able to go back to the gym. If you get stuck, just get in touch to see if I can help you or you can even look at the online coaching option if you need continued accountability while exercising at home.

4. Exercising Outdoors

Outdoors activities are still encouraged during lock-down, even if you can't meet up with just anybody. That doesn't mean you couldn't go for a long walk or a cycle ride either alone or with your partner, kids or other people living in the same household as you.

During this time, it’s essential to maintain social distancing and following the guidelines set by the government. The easing of the measures will always depend on updates, so keep an eye on the official advice and keep your distance where needed.

5. Mental Well-Being

​Understanding that this is a time which is stressful for all of us, and taking steps to be kind to ourselves will be important in the coming weeks. Taking time out to journal or to meditate daily can be a powerful tool in taking care of your mental well-being.

It needn’t take long - just 5 or 10 minutes every day can increase feelings of calmness and relaxation. It doesn't even need to be anything structured, just an activity that you enjoy and helps you de-stress. Is it listening to your favourite songs? Go for it. Dancing in the living room? Don't hesitate! Singing in the shower? Why not? Really, anything that helps you keep the feel good factor high to get you through this period.

Oh, and don't forget. If you need any input into your fitness and nutrition practices, message me for a commitment-free chat!