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7-Day Quick Program To Bring Healthy Habits On Track Post-Lock down

A seven-day program will help you get back on track if you've taken a break from healthy habits. The novel pandemic coronavirus has interrupted

7-Day Quick Program To Bring Healthy Habits On Track Post-Lock down

A seven-day program will help you get back on track if you've taken a break from healthy habits. The novel pandemic coronavirus has interrupted our daily activities for months. And as for many of us, our normal everyday framework has become a little wonky, so has our commitment to healthy behaviors.

Cooped up on the sofa, it actually took a big effort a few days just to change your PJs, run a comb through your hair or brush your teeth (we don't judge!), never mind working out and eating healthy, particularly with the cupboard and refrigerator just steps away. To put it lightly, it has been difficult to handle wellness, fitness, and weight-loss goals when trapped at home in the midst of a global wellness crisis.

Yet when some states roll back restrictions on lockdowns, you can find yourself emerging giddy to get back into a groove. And even though you are already following orders from stay-at-home, there's a fair chance you 're ready to get back into the swing of healthier behaviors.

If you're in post-lockdown or under a stay-at-home order, this seven-day kickstart guide will help you get back on track with your fitness goals and healthy behaviors.

Day 1: Forget About The Fad Diets

Although trendy diets promising quick-and - easy results that seem appealing, they aren't the best post-lockdown option (or anytime for that matter), Carissa Galloway, RDN, registered dietitian and certified personal trainer.

Beware, for example, of any fad diets that exclude whole food classes. This style of eating "can make it more difficult to get to your daily intake of some vitamins and minerals," says Galloway. In other words, you would lose vital nutrients which could possibly have adverse effects on your overall health.

Moreover, restrictive meal plans may not provide you with sufficient daily calories to cause your body to turn to survival mode, slow down your metabolism, and undermine your weight-loss efforts. This yo-yo diet will contribute to more dissatisfaction, and maybe even weight gain down the road, says Galloway. Not to mention that it still nurtures an unhealthy food relationship.

Rather than finding a fast fix, settle into a slow-and-steady mentality. Galloway advises "focusing on building a balanced lifestyle around whole foods and improvements in lifestyle that you can sustain on a long-term basis so ... you'll have the ability to make healthier dietary choices."

Day 2: More Of Moving

Let's face it: isolating or quarantining is not suitable for encouraging physical activity, which by definition allows you to remain in one position. "Your average spending on calories is much less when you're at home all day compared to going to the workplace (or going anywhere!)," Galloway says. And during the lockdown, you may have been struggling to adhere to a consistent exercise routine at home.
Make it your target just to get on your feet and off the couch. "Moving around the day will help improve your mood, increase concentration, and, if weight loss is your target, reducing your energy output is important," explains Galloway.

3 Possibilities to Create Movements

  1. Ease back with easy at-home workouts: Try a Pilates routine with low-impact or some deliberate movement like yoga. Want motivation, or teaching? YouTube is a fantastic platform for free practice sessions.
  2. Seek opportunities to walk more: We suggest Galloway dust off your step tracker and strive for 10,000 steps each day. With just a bit of strategizing, you'll be shocked by how many moves you can sneak in. Move for the same time as your daily walk, she says. "Feeling like a snack? Take a five-minute stretch/walk break before going to the pantry for a stroll, "Galloway says.
  3. Consider the gym: If the stay-at-home orders for your neighborhood have been lifted and gyms are a go, you could start by investigating a nearby studio in your area to see what safety measures they have in place to protect gym-goers from COVID-19 grabbing.

Day 3: Make Meal Planning a Priority

Make Meal Planning a Priority

Plan and plan your meals beforehand to avoid making unhealthy decisions when hunger hits. "The number one technique I suggest for long-term weight loss and healthy eating success is meal preparation and prep," says Galloway, who prefers weight loss to marathon training. When you have a strategy, you will get quicker (and safer) to the finish line, she says.
"Meal prep gives you the ability to remove tension and 'hangry' feelings from your food decisions," says Galloway. Essentially, if you have affordable and convenient nutritious options, when you're hungry, you 're less likely to reach for overly refined, sugary, or fatty foods.

Use These Techniques for Meal Prep

  1. Place it on the calendar: plan to go about and arrange your meals for the next week one day a week — when you're not hungry — Galloway advises.
  2. Prepare meals: after you've prepared your weekend menus, "if you've got more time to spend, do your meal planning physically," says Galloway.
  3. Search for things that you can do in advance: imagine breakfast batch cooking oatmeal or pre-cut any vegetables. You may also have breakfast, lunch, or snacks packed for a meal.

Day 4: The Night Sleep Plan

With daily worries, along with fears about the novel coronavirus running through our minds day and night, having the seven hours of shut-eye recommended can be a serious challenge. Nonetheless, according to an April 2020 report from the Centers for Disease Control and Prevention ( CDC), a whopping third of the working adults are consuming less than six hours of slumber each night.

The concern is that poor sleep will unleash a tsunami of long-term negative health effects and could be sabotaging your present weight loss.

"Continuous research indicates that those who sleep less appear to weigh more, and lack of sleep will actually make the body crave carbohydrates," says Galloway. To make matters worse, in an October 2019 study in eLife, inadequate sleep can make your sense of smell more sensitive to tantalizing aromas of food, particularly those rich in calories and fat.

And, if your scale doesn't budge, your standard of sleep might be partially at fault. "Intend to build a restful routine that will encourage you to wind down and tell your body it's time for bed," says Galloway.

Get Fresh Proper Zzzs

Put those easy tips from Galloway into effect for better sleep:
  1. Additional Daily Workout.
  2. Set asleep daily and wake up time, including on weekends.
  3. Evite tv and blue lighting systems 60 minutes before bedtime.
  4. Read a book (not on any computer or on your phone).
  5. Practice meditation to relax the mind.
  6. Until bed, steer clear of social media and job emails.

Day 5: Keep It Clear And Simple

When cooping at home, many of us used our kitchens stellarly, playing with fresh, often time-consuming, and complicated recipes. But you still won't have the luxury to cook a 5-course masterpiece after lockdown. Conversely, if you are still in some sort of quarantine, chances are that after all those months at home you experience a case of cooking fatigue.
Either way, the easiest way to alleviate tension in the kitchen is to park back to basics. "Social media can make you feel like inspiration is needed and 'fresh ideas' are needed to make mealtime a success, but I think having a 10 meal schedule will also make shopping, scheduling, and preparing much simpler," says Galloway.
For the weekly meal of her family, Galloway typically alternates roasted salmon, shop-bought rotisserie chicken for salads and tacos, assorted pasta dishes, and slow cooker recettes. "For fun meals, we may not win any competitions, but we have nutritious dishes that don't take long to prepare and are less stressful at dinner," she says.
Whatever repeatable meals you rotate on a weekly basis, Galloway says you still fill half of your plate with produce, one quarter with lean protein and the other quarter with healthy carbohydrates such as brown rice and quinoa.

Day 6: Write It Down in a Diary

Using software or a paper journal to chart your daily successes and any setbacks. Whether it's a food journal or a journal of appreciation, the record of your everyday experience will help you achieve your goals. "Taking time to the newspaper shows you are committed to looking inward and making change," says Galloway. Journaling gives you a bird's eye view of the big picture, helping you to chart your achievements and failures (celebrate those!).

Journalising will help you illustrate eating habits when it comes to food "that can hinder your wellbeing and weight-loss goals," says Galloway.

You could find yourself hungry mid-afternoon, for example, and chomping on chips every day. Only seeing a problem pattern on paper can often help you leap into practice, and find safer solutions. In this case, it can simply require replacing your chips with a better-balanced snack — say, an apple and nut butter — to ease your appetite and keep you until dinner is over.

And journaling needn't be a huge investment in energy. "Use an app or just take photos of all your meals and snacks for a day and swipe around at night to study," says Galloway. "When you use a notebook, just keep it simple: Write down one or two next-day wellness targets and three things that you're grateful for from the present day.

Day 7: Giving a Break To Yourself

Giving a Break To Yourself
No one is perfect. There will be good, bad, and ugly days on your health care journey. "As a mom of two, I feel like a balanced superwoman and there are days when I'm like, 'Oh good, we've survived,'" Galloway says. Take it all in stride. "Give yourself credit for the days when you're doing well and take a break for the days when it's hard to get through," she says.

In order to simplify things, Galloway suggests dividing wellness areas into categories such as diet, exercise, sleep, family, and mental health with the objective of "goal[ing] for a win in at least one area per day."
"For instance, if you caught a less than healthy lunch but enjoyed an hour of quality time with your children running and interacting outside, then give yourself a 'W' in the family, fitness, and mental columns and be proud of that," she said.
And don't succumb to poor choices. Rather than beating yourself up and spiraling into a disgraceful vortex, "the next day make diet [or fitness] a priority and keep making good progress," says Galloway.



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YourFitnessRink - Fitness and Health Matters: 7-Day Quick Program To Bring Healthy Habits On Track Post-Lock down
7-Day Quick Program To Bring Healthy Habits On Track Post-Lock down
A seven-day program will help you get back on track if you've taken a break from healthy habits. The novel pandemic coronavirus has interrupted
YourFitnessRink - Fitness and Health Matters
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