Let’s face it, this year has thrown many unexpected challenges at all of us. One of them, may be some quarantine weight gain. The gyms closed for a couple months, and while you may have participated in our virtual classes, you still may have struggled with finding motivation to keep active. When the kitchen is just a few feet away it’s easy to find yourself snacking more than usual. And since we we’re all couped up for so many months, it may have meant less steps and less movement. The combination of these things did lead to some weight gain for many people. But it is important to remind yourself that the number on the scale is just that—a number. And while that number isn’t necessarily a reflection of your health (and definitely not of your worth!), seeing it go up, can be a challenging experience. Here are our tips to help you deal, and get your mind and body in the right place to get you back on track.
Don’t beat yourself up. Again, it’s important to remember that the scale cannot tell us everything – it is only a number. It’s easy to be hard on yourself (we are our own worst critic), but remember – this year was challenging in many ways. Instead of beating yourself up (which can be extremely unmotivating), try practicing a little self-compassion. Remind yourself that weight is in a constant state of flux, and even if you’re not where you’d like to be, this can change with just a little bit of effort. When you accept yourself and your body exactly where you are, it can be easier to find the motivation to make positive choices for your health and fitness.
Instead of just thinking about the number on the scale, come schedule an InBody test with us. This will give you an initial reading of your weight, body fat, muscle, and water. Most of our members have, as part of their Total or Fit memberships one InBody weigh-in per month. Ask for yours at the front desk or from any trainer! The InBody is a wonderful machine that will give you the aforementioned information – you will not have to guess what results you are getting at all.
Next, do your best to comply with a dietary and exercise strategy you have determined will be best for you (a big reason to work with a trainer – no guessing!) and weigh yourself in on the InBody to keep track of your progress over time. Weighing-in is the best way to determine if your strategy is moving you in the right direction. How much loss or gain should you be seeing? A healthy diet and a consistent exercise routine are the best way to reach your weight loss or fitness goals. If you’re not sure where to start, talk to one of our personal trainers – that is why they’re there!
Remember, the majority of people who lose weight rapidly put that weight back on. The result of your program should be sustainable and permanent for fat loss or muscle gain (or both)! Design your style of eating and exercise programming around what you will be able to maintain for the rest of your life. If not, then the alternative is to understand how you will need to change the variables of your program once you are unable to sustain the behaviors that got you results (working with a trainer is sounding better and better, right?). The best way to attack this is to start with what you can do in a less than perfect week (when the kids need a ride everywhere every day, you are working late, traveling), and while the results may be slower in coming, they WILL come and more importantly, they will stay! Training and dieting help to kick start a lifestyle, remember there is no “30 day quick fix.”
Lastly, keep in mind how you FEEL. While it is easy to focus on a number on a scale it’s better to focus on how you feel overall. If you’re feeling sluggish and tired and have “numb-bum” every day from sitting for too many hours – then maybe it is time to incorporate more exercise into your daily routine! Creating healthy habits and and staying consistent over time is the best way to deal with your “quarantine 15”.