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How To Lose Weight During Quarantine
Due to the Novel Coronavirus Disease (COVID-19) Pandemic, almost half of the world’s population has already been placed under a government-enforced home quarantine. People are not allowed to go out of the house for work, school or for anything else except for buying food and medicine with social distancing measures in place.
Limited movement left people with limited options to maximize that small ounce of liberty left within the confines of their home. Unfortunately, this quarantine scenario can lead most people to feel lazy and unproductive while staying in.
With the COVID-19 Virus spreading like wildfire, this is obviously the best season to be in perfect shape. Here are a few ways to stay fit and lose that Quarantine Weight ahead of time:
Set up a Daily Routine for a Healthy Quarantine Lifestyle
Understandably, it would be a lot easier to just sleep in late, sit in the couch all day and binge- watch on Netflix while on quarantine. However, if you would like to come out of the quarantine to be healthier, stronger and fitter, it is very important to create a healthy quarantine routine and follow it religiously.
Create a schedule in your daily life by setting an alarm, waking up early, planning the types of exercise that you will do and follow your healthy routine all throughout the day. Set a specific time for sleep, cooking and exercise. Moreover, it is particularly important to maintain a structure around your meals.
Prepare and Eat Nutritious Meals
Even before the quarantine, it has been proven that the key to weight loss primarily begins in the kitchen. In fact, 75-80% of your results would depend on what you eat and the rest would be left to work out and exercise. Therefore, this is where planning your meals would come into play. And following that Meal Plan would require you to set aside time and effort to prepare and cook your meals. And it shouldn’t be just any meal.
It is essential for it to be delicious and healthy. Be mindful of the ingredients that you will be using and make sure that it’s all fresh, organic and nutrient-dense. You can never go wrong with fruits and vegetables especially if you would complement them with fresh poultry products. However, if availability is a problem considering that we are on a lockdown and therefore is considered as “hoarding” season too, you may settle with the frozen and canned version of these staple foods.
These include frozen and canned vegetables, canned soups (preferably low-sodium), whole-wheat pasta, nuts and canned meat/fish. For instance, you can make your own comfort food out of these ingredients by having pasta with red or white sauce, topped with your preferred meat or frozen vegetables.
In addition, following a specific diet/eating program can also amplify your desired weight loss results faster. You may try intermittent fasting which would require you to follow fasting and eating window hours in a day.
There are several types of intermittent fasting to choose from depending on your lifestyle and preference. You may maximize your results by complimenting Intermittent Fasting with diets like Keto, Paleo, Atkins, etc if you are up to the challenge or may just do them separately depending on which program you are most comfortable with.
Avoid Overeating and Stress-Eating
Bored, Anxious and Stressed. These are just a few things you might experience while on quarantine. And believe it or not, these can actually cause you to overeat. Studies show that prolonged stress and anxiety causes our body to release a steroid hormone called cortisol. This hormone, which is also known as our body’s main “stress hormone”, increases our hunger pangs and signals our body that food supply maybe insufficient. As a result, you may feel the need to snack a lot and overeat.
The main key to fight this urge is satiety. If you feel full and satisfied, you can easily fight the need to indulge in your stress-related cravings. Eating protein-filled snacks like nuts, kale chips and meat sticks in between meals can help you curb those hunger pangs and will keep your cravings in check. Another trick is to drink water each time that you think you’re hungry. Keeping your body hydrated will also help you feel satiated for longer periods of time and can cause you to eat less during meals.
Get Enough Sleep
There have been a number of researches relating sleep to weight gain. It is noted that sleep deprivation or not getting atleast 6-8 hours of sleep in a day can cause your metabolism to function improperly. As a matter of fact, poor sleep has been repeatedly linked to a higher Body Mass Index (BMI) and even obesity.
When you do not get enough sleep, the body produces more hunger hormones called leptin and ghrelin causing you to feel hungrier and increasing your appetite. Alarmingly, continued and habitual sleep deprivation may result into an unhealthy cycle since the less you sleep, the more you gain weight and the more you gain weight, the harder it is to sleep. Thus, when you’re trying to lose weight, developing a healthy sleep habit and getting enough sleep is just as important as your diet and exercise.
Avoid Drinking Alcoholic Drinks
Some people dealing with anxiety, stress and even depression during this time of isolation may turn to alcohol as a coping mechanism. Though this may be the easiest quick-fix to deal with your stress, it is advisable to refrain from drinking alcoholic drinks especially while on self-quarantine. Packed with high level of carbs, calories and sugar, alcohol can easily hinder you from achieving your weight loss goals. And while drinking alcohol may appear to help you fall asleep quickly, it also contributes to poor quality of sleep, causing you to wake up in the middle of the night and making you feel groggy and dehydrated as soon as you wake up. In addition, being deprived of good quality sleep can ultimately lead to weight gain and obesity as well.
Schedule a Time for Exercise
And last but definitely not the least, Exercise. Though going to the gym during quarantine may be out of the question, your body weight may prove to be enough to use for your home exercise. The basic push-ups, crunches, lunges, burpees and squats can be done without any fitness tools but if you’re looking into variety, several household items may be used to keep home work out more fun and interesting.
For instance, you may use a chair to support your squats, push ups or even tricep dips. You may also add on a few gallons of water jugs for some resistance when doing squats, lunges, shoulder presses, etc. There are endless possibilities and resources that you may look into to get ideas on how to workout at home.
The most important thing when aiming for weight loss is to exercise regularly and support it with a good diet and healthy habits while staying in under home quarantine.