The world around us has changed. Is the battle of the bulge a reality? For sure. The Quarantine 15 has become a thing for some people. Weight loss, not weight gain is the goal.

Sadly, the corona virus has caused millions of people to be out of work and many are worrying about getting food on the table. So stick around til the end of the video to help those people.

But today we are talking about the folks who have enough food and may not making the best choices. We are going to learn how to lose weight during the covid19 global pandemic.

Let’s start with 3 best tips to avoid gaining weight. First I will tell you why this is important. There’s a study that looked at the people who were severely sick and on ventilators, 40% of them were obese. Having excess weight is a huge risk factor.

Tip #1: Keep it healthy. Healthy foods are generally lower in calories. Follow the MyPlate guidelines. A small amount of protein, a small amount of carbohydrates and half the plate fruits and or vegetables. The goal is to eat healthy foods with the least amount of calories. Fruits and vegetables are good choices. Oranges, apples, potatoes and onions can be bought in bulk and last a long time. Frozen fruit, canned and dried fruit are options. You don’t have to be afraid of eating fresh fruits and vegetables. The CDC says they are safe to eat. Run them under cold running water. Fruits and vegetables are filling and low in calories.

TIP #2: Physical activity is very important to burn calories and relieve stress. Aim for 30-60 minutes a day.
While you are talking to a friend on the phone, walk around the room.
Do you have a Jump rope for some great cardio?
Dust off your free weights to build muscle mass
Take the clothes off the Treadmill and use it
Stand up and walk in place while watching tv
Do you have any exercise Videos?
Rev up the vacuum and clean your home! It’s very therapeutic.
Or walk outside, if you can.
Pick something that you are willing to do, and do it.

TIP #3: Practice Mindful Eating. Basically that means, Watch the snacks! It is very easy to gain weight by grazing on snacks all day. Get into a routine of small meals and limiting snacks. The calories from comfort food add up quick. An extra 50-70 calories a day from one cookie can add 5-7# in a year. The result of 5 or more cookies boggles the mind. Remember, it’s a lot easier to gain weight than to lose it.
Go for fruit instead of desserts
Go for popcorn instead of chips
Go for flavored water instead of beer or wine.
Try it. Think 1,2,3. Eat healthy. Get physical activity. Be mindful of the snacks.
In the meantime, weigh yourself every day or at least 1 time a week. The scale is a valuable tool to keep you on track. It your weight goes up 5#, it’s time to take action.

If you can lend a hand to people struggling to get food, consider giving a donation to FeedingAmerica.org. We are all in this together. Let’s help each other out.

Would you like more tips? Go to https://www.ruthfrechman.com