A clinical study found that the average weight gain during quarantine is 12.5 lbs. During this time, it is more important than ever to stay healthy. One of the major benefits of a healthy lifestyle is weight loss.
Are you trying to get rid of those extra pounds? Read on to learn how to lose COVID weight.
Combine Diet and Exercise
To lose COVID weight, you have to combine diet and exercise so that you can cut calories. A healthy way to lose weight is by consuming fewer calories on a day-to-day basis.
Without changing your eating habits, you will have a difficult time taking off extra pounds during exercise. When you are first starting out on your fitness journey, keeping a food diary may help. Cutting down on mindless eating and consuming foods that are high in fiber will help.
Do 22 Minutes of Physical Activity
The CDC recommends getting 150 minutes of exercise per week. 150 minutes per week equals 22 minutes per day of physical activity, but you can divide the minutes however you like. For example, if you only want to work out three times a week, you should spend 50 minutes exercising on those three days.
These workouts should be moderately intense. Some simple bodyweight exercises you can try include:
Push-ups are a great exercise to lose bodyweight, but if you find them easy, you should switch them up. You can try adding a rotation at the top of the push-up.
This involves rotating your body so the left arm extends over your head so that you form a "T". Do the same thing on the other side on the next push-up.
This moderate exercise you can add to your routine involves lying on your back with your feet flat on the floor and your knees bent. Raise your hips off of the ground by pushing into your heels. Do this until your pelvis, knees, and shoulders are in line.
Squats are a simple exercise most people are familiar with. To make a squat more difficult, and a better exercise to lose weight, try squat jumps. After completing a squat, jump with your arms overheads and land into a squat position for three seconds.
Planks are a great way to reduce belly weight. You can do a push-up or forearm plank. If this becomes easy, rotate and do side planks.
Hit the Sauna
There are many health benefits and weight loss benefits of hitting the sauna. As the heat makes you sweat, you'll lose the excess water weight in your system. For long-term results, you need to implement diet and exercise too.
Lose COVID Weight the Right Way
If you gained weight during quarantine, you are not alone. Luckily, there are many ways to cut back down. By cutting out extra calories, exercising for 150 minutes, and hitting the sauna, you can begin your journey to see long-term results.
Being healthy during this time is critical. When you make a habit out of these techniques, you can live your best life.