Many countries are currently practicing social distancing and self isolation to fight back against the spread of the Coronavirus (COVID-19). It’s essential to keep yourself healthy and nourished while you’re stuck at home. Take advantage of the extra time in your abode with our 10 simple tips to keep you on track.
Your home is your sanctuary. However, it’s also full of temptations and distractions that can place obstacles on your path to losing extra pounds. Being stuck at home certainly has its challenges but can also provide many opportunities to make smart, healthy choices. We’ve compiled these 10 tips to help you stick with your commitment to look and feel better.
Here are 10 tips to keep you on track while you’re stuck at home:
1. Stock Up
If you’re at home when hunger strikes, you want to have plenty of satisfying and healthy food on hand. While you’re shopping for the staples, fill your cart with shelf-stable pantry essentials like canned beans, whole grain pasta, brown rice, and canned tuna. Pick up plenty of fresh, frozen and canned vegetables so you can be sure to get four servings of non-starchy veggies every day.
Our corporate Registered Dietitian weighed in to provide you with the top food items to stock up on during a quarantine. Click here to get her shopping list. >
2. Dining In
When you’re not going out to eat, you can make meals at home feel as special as sitting down in a nice restaurant. Use a nice tablecloth and napkins and pull out your good china, glassware and silverware. Put out fresh flowers, light candles or dim the lights. Take a few moments to “plate” your meal by arranging it neatly.
Pump up the flavor of your food with fresh or dried herbs like thyme, oregano or parsley—they’re Free Foods that make any dish taste like it was made by a pro, but they don’t load on any extra calories. If you’re eating at home more often than usual, you also might want to add a few extra of your favorite meals and snacks to your next Nutrisystem order. Click here to stock up on your favorite meals. >
3. Apps for All
You can turn an ordinary day at home into a family party with crispy chicken bites, French fries, pizza rolls and other fried goodies you can prepare yourself. Grab your air fryer and check out the many healthy air fryer recipes we have right here on The Leaf Weight Loss Blog! Whip up a platter of irresistible snacks with these 14 easy recipes. > Even the kiddos will love them and they will never guess that they are healthy.
4. Happy Hydration
The simplest thing you can do to speed your way to your weight loss goal is to refill your water bottle or glass all day long. “There is considerable evidence that an increase in water intake, i.e., increased hydration, leads to loss of body weight,” says a research report published in Frontiers in Nutrition.
Nutrisystem expert dietitians recommend that you drink at least 64 ounces of water each day. Plain water isn’t your only option. You can also drink calorie-free seltzer water, sparkling water, lemon water, unsweetened herbal tea or black coffee. Create a refreshing infused water by combining fresh lemons, limes, cumbers and mint in a large pitcher.
5. Know Your Limit
When you’re at home and know that you won’t be driving anywhere, you may want to relax with a glass of wine, a beer or a cocktail. You can enjoy a drink with your Nutrisystem weight loss plan. However, keep in mind that alcohol fills you up with empty calories and can often lead to unhealthy food choices.
If you choose to have a drink, go with dry wine, light beer or simple (unflavored) liquors such as vodka or gin. Limit yourself to one or two servings per week, preferably not on the same day. Most of all, be aware of serving sizes: for wine, each serving is a half-cup, for beer its 12 ounces and a serving of liquor is 1.5 ounces. Click here to learn more about alcohol and your Nutrisystem plan. >
6. Keep Moving
Being stuck at home doesn’t mean you have to sit still. According to Healthline, a sedentary lifestyle is associated with an increased risk of disease and premature death. Stay healthy and fit while quarantined by moving frequently and staying active. Get up and walk around every hour or so. Regular “brisk” walking has been shown to boost your mood, weight loss and bone health, says Mayo Clinic.
Take three brisk 10-minute walks each day and you’ll get the 30 minutes of activity recommended by Nutrisystem weight loss experts. Go up and down the stairs if you can and you’ll burn even more calories. Even a little spring cleaning can get you up and moving! Vacuum the house, mop the floors, clean out your closet or maybe start a new project like painting your bathroom. There is plenty of ways to keep moving and burning calories while stuck at home.
7. Step Outside
Vitamin D plays an essential role in managing your appetite and bolstering your immune system, says Healthline. You can get the nutrient from fortified foods such as dairy milk. However, the best way to be sure you have enough is to go outside every day. When your skin absorbs sunlight (even on a cloudy day), your body manufacturers its own supply of vitamin D. Take some time to go on a walk through your neighborhood, play catch with your dog or hang outside while the kiddos play.
8. Growing Better
You can improve your health, save money and speed your progress to your weight loss goal all at the same time. How? Plant a garden full of fresh vegetables. People with gardens are more active, have less stress, eat lots of produce and are less likely to be obese than people who don’t. If you don’t have a sunny spot in a yard, you can grow favorites like tomatoes, peppers and lettuce in large containers on a porch or balcony. Spring is also the perfect time to plant veggies and start a garden. Click here to learn more about the benefits of gardening! >
9. Find Your Calm
In stressful times, many of us reach for unhealthy foods to comfort ourselves. To avoid this trap, try practices such as guided meditation, yoga or tai chi to calm your mind and relax your body. These activities help you to release tension and focus on positive thoughts, which can reduce your body’s levels of the stress hormone cortisol. Excessive amounts of cortisol have been linked to increases in blood pressure, blood sugar levels and the risk of obesity, says Cleveland Clinic.
10. Catch Up on ZZZ’s
Without the daily demands of getting ready for work, school and the regular routine to push you out of bed in the morning, you have a chance to catch up on your rest. Adequate sleep is essential for optimal functioning of your immune system and your overall health. It also helps you to lose weight, according to a report, published in the International Journal of Endocrinology. The researchers found that sleep deprivation disrupts our metabolism and the levels of hormones that regulate our appetites. So, hit the snooze button and go back to dreaming about better days ahead.
Want healthy food delivered to your door while you’re stuck at home? Get started with a Nutrisystem meal plan >