5 Easy Tips For Staying Slim During Quarantine
You’ve been deep in lockdown, eating more and moving less. You miss hitting the gym or going to a Pilates or Yoga class. Your body aches for more movement. You’re feeling the pinch of a waistband that’s now much tighter and muscles that were once a lot stronger. Perhaps your mode of dealing with stress has been to hit the wine early and eat late into the night.
Know that you’re not alone in this.
Sometimes maintaining a slim figure is easier said than done. I feel your struggle. And that’s why I am sharing with you these 5 tips for maintaining a healthy weight at any age! These are things that I have found to help me hack the weight loss puzzle and maintain a slim figure into my 40’s.
Clean Eating
This doesn’t have to be a fancy concept at all. Clean eating simply implies consuming foods in their whole form, unprocessed, as nature intended them to be eaten. If you’re working from home this can be a lifesaver for when hunger strikes.
During quarantine, I found myself preparing 1-2 meals a day and then snacking on the following foods in-between.
Frozen Cherries. Ok, trust me on this one. Each morning pour yourself a bowl of organic, frozen cherries (I LOVE the ones from Costco- they’re super plump and delicious, from the Rainier Valley). As they thaw, these bite-sized beauties are the perfect snack throughout the day. I also love that cherries are well known for their anti-inflammatory properties and I find that I recover from workouts more efficiently when I am consuming them.
Chopped Fruits & Vegetables. I know this is a no-brainer but deserves some recognition as a valid way to keep your body in tip-top shape. And the key is to do all the prep work ahead of time so that you’re set up for success. Carrots, celery, watermelon, berries, and melon are just some of my faves for keeping in bowls to snack on throughout the day. Not only are they crunchy and delicious, but these foods are high in fiber and water content which will help keep you satiated all day long.
Nuts & Olives. What makes nuts good for health? Nuts are low in carbohydrates and high in vegetable protein, fiber, magnesium, antioxidants, vitamins, and minerals. They are low in saturated fat and a rich source of 'healthy' fats, mono- and polyunsaturated fatty acids. And olives? These little powerhouses are remarkably high in antioxidants and anti-inflammatory phytonutrients. Their high-fat content also helps keep you satiated longer!
Keep small bowls of nuts and olives around to help keep hunger at bay.
2. Intermittent Fasting
Intermittent fasting is a popular method that aims to give the digestive system a break from food, which allows the body to cleanse itself. To be truly restorative, IF is matched with a similar break from mental and physical activity. During an Intermittent Fast, drink plenty of water, keep exercise to low intensity, and avoid stress such as the kind created by work deadlines or care-taking for family.
Benefits of Intermittent Fasting
Increased sensitivity to insulin and hunger-related hormones
Enhanced use of stored fat
Lower triglycerides
Reduced inflammation
Enhanced awareness of appetite and cues for eating
Longer Lifespan!
Simplicity! Planning 1-2 meals rather than 3 per day helps keep things simple during the workweek.
The 16/8 Method: involves skipping breakfast and restricting your daily eating period to 8 hours (e.g., Noon – 8 PM), then fasting for 16 hours (8 PM to 12 PM the next day).
The Weekly/Bi-weekly 24-hour Fast: involves a 24 hour period of fasting for one or two days per week or every other week: Last meal at 6 PM Monday, no food but plenty of water until 6 PM the next day. This one’s my personal favorite!
The 5:2 Method: involves choosing any two non-consecutive days of the week and eating only about 600 calories on those days: Tuesday 600 calories; Thursday 600 calories, rest of the week eating regular, healthy meals.
3. Broths and Fluids
I find that when hunger strikes, fluids first is always a good rule of thumb. Many times what we think is real hunger is actually dehydration. A good rule of thumb for water intake is ½ your body weight in ounces of water. Drinking adequate water throughout the day can help quench hunger pangs and keep your body flowing towards healthy choices.
And sometimes you just need to feel a full belly, right? If my tummy is growling before bed, there is NO WAY I am falling asleep. And I am totally guilty of being a night-time eater, which can sometimes result in ill-digestion and a puffy face upon waking in the morning!
I recently discovered a product called Beyond Broth while visiting my son in Boulder, Colorado. These medicinal broth pouches contain clean, organic ingredients and they taste absolutely DELISH! They are travel friendly as you only need some warm water and a mug to activate their magic!
I also love CBD teas from Pure Hemp Botanicals (the best!) and all the tasty, organic teas from Buddha teas. Tea at night before bed is such a nice treat.
4. HIIT & Daily Cardio
This one can be so easy to implement with the right mindset and an alarm to remind you to drop to the floor! You’d be surprised at how quickly you can build muscle and stay slim from doing high-intensity reps several times throughout the day, on your bedroom or living room floor!
I keep my woven yoga mat from Bennd Yoga on my bedroom floor with a kettlebell and 8# weights close by. I also have a weighted Hula Hoop that I use several times during the day. This setup allows me to get in several quick workouts when I am working at home on my computer. You can get an app to show you the basics of HIIT but over time, you’ll know your favorite exercises and be able to perform them without guidance!
In addition to the high-intensity bouts of floor exercises, my routine is either morning or nighttime walks through my neighborhood. These 40-minute cardio walks might involve uphill sprints or a jog, but they are always a nice break in the daily monotony.
5. Supplements to Help Boost Metabolism
I have recently become a fan of 3 products that help me curb carb cravings and also give me a boost of mental focus and energy. I am typically not a fan of any diet fads or products that promise fast weight loss but during my time as a doctor and cleanse expert, I have found these quality supplements help my patients lose excess weight and experience more mental clarity and energy.
Thermo-EFx™ is designed to support thermogenesis and healthy weight loss without causing any stimulant-associated side effects often seen with other weight reduction formulas. It contains bitter orange extract which has been shown to increase thermogenesis and basal metabolic rate in various studies. Naringin, hesperidin, and green tea extract provide additional thermogenic support to this formula and I find that they also help me focus on the task at hand!
The next one I like for weight maintenance is called Endotrim. It is a comprehensive endocrine-balancing formula that focuses on healthy insulin, leptin, and cortisol function in order to support safe fat metabolism and maintenance of lean body mass. It has a unique array of nutrients and botanicals that are also useful for curbing cravings and helping the body naturally manage blood sugar levels.
Lastly, my all-time favorite snack for a sweet tooth is the Cocommune Bar from Designs For Health which is a delicious, functional food bar made up of a dark chocolate coating and a moist and creamy coconut filling.
It tastes eerily similar to a Mounds candy bar but only has 3 grams net carbs, making it suitable for anyone watching their carb intake. The coconut filling and 7 grams of fiber in this bar always make me feel super full and satiated.
I hope these easy tips can help you in your healthy living journey and keep the extra pound off during quarantine. If you want to take your health to the next level I offer a complimentary discovery call where we can talk about the best approach for your health and wellbeing!
Dr. Marissa Castello
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