Beach Medical Weight Loss

7 Tips for Shedding the Quarantine 15

Are your clothes fitting tighter after months of staying home during the coronavirus pandemic? It hasn’t been easy to maintain healthy routines with so many life disruptions, and many of us have found ourselves stress eating more and exercising less than usual. Luckily, it doesn’t take much to get back to your healthy habits! These strategies will help you slim down, shape up, and start feeling like yourself again.

Follow the 80/20 rule

Forget fad diets and eating nothing but salad. The best diet is the one you can maintain. That’s why Beach Medical Weight Loss loves the 80/20 rule of clean eating. This ultra-simple rule says that 80% of your nutrition each day should come from clean, healthy foods and the other 20% is for whatever you want! That way, you can indulge in cravings while still staying on track toward your weight loss goals.

Compile healthy go-to recipes

Eating clean is easier when you have a repertoire of recipes to turn to. The best go-to recipes are ones that use ingredients that are always in your pantry, like beans, grains, and frozen vegetables. For example, you can whip up a delicious and low-calorie stew using pantry ingredients or make creative quesadillas with beans and whatever vegetables you have on hand.

Lay off of the cocktail hours

People are drinking more alcohol during the pandemic. Not only is this bad for your waistline, but it’s also harmful to your overall health too. If you find yourself drinking due to boredom, pick up a new at-home hobby or video chat with a friend instead. If your increased alcohol consumption is due to stress or anxiety, try yoga, meditation, and deep breathing techniques — and talk to a professional if you’re struggling to cut back.

Go to bed on time

Drinking less also helps you get a good night’s sleep, something you may desperately need if you’re experiencing late nights and fragmented sleep like so many people during the pandemic. Since quality sleep is key for metabolism, not to mention immune health, getting back to your regular bedtime is a crucial step toward feeling better after COVID-19.

Get your heart rate up with HIIT

Home exercise equipment may be sold out everywhere, but that doesn’t mean you can’t get a good workout at home. High-intensity interval training, more commonly known as HIIT, requires little to no equipment and can be done anywhere, even in your tiny apartment living room (just opt for low-impact HIIT for the downstairs neighbor’s sake!). And since HIIT workouts are short, often under 30 minutes, you can squeeze one in even when your motivation is low.

Commit to a (virtual) workout class

Do you get bored of working out solo? To mix things up and build accountability into your workout regimen, sign up for a virtual fitness class. You can find online workout classes from local fitness studios or popular studios like Orangetheory, CorePower Yoga, and Planet Fitness.

Let the pros lend a hand

If you’re struggling to regain your healthy habits while stuck at home, don’t sweat it! There are lots of professionals who can help you achieve your health and weight loss goals even during the pandemic. You can use online job boards to connect virtually with a freelance dietitian to create a healthy meal plan or a private yoga instructor or personal trainer to lead one-on-one virtual classes. While you might be stuck at home, you’re far from alone!

Just because you’re stuck at home doesn’t mean you have to be stuck in a rut. If you’re gaining weight and feeling uncomfortable in your skin, take control of your health! With little changes like these, you’ll be shedding pounds and feeling confident again in no time.

3 Surprising Hacks for Staying Healthy Without Staying Stressed

With the start of a new year, it’s only natural to want to take steps to improve your health and enhance your well-being. Figuring out ways to do so without disrupting your normal routine can feel like more of an effort, not to mention that sticking to new habits can be quite stressful! Luckily, there are a few surprising tricks you can use to give yourself an edge when it comes to getting and staying healthy.

Decluttering, Organizing, and Cleaning Your Home

Take a look around your home. Are you seeing a lot of clutter and mess? If so, don’t feel embarrassed! Honestly, life can get busy and hectic, so it can be all too easy for clutter to start piling up around your home. If you want to take charge of your emotional and physical health, however, you may need to spend some time clearing out that clutter and cleaning up your home. Studies have shown that having more clutter in your home can increase daily feelings of stress, and all of that chronic stress can take a toll on your overall well-being. Wondering how to tackle your clutter and keep your home clean without adding more stress to your already busy routine? Budget for a maid service. It sounds like a luxury, but if hiring a maid to complete a deep cleaning will boost your health and happiness, it’s a worthwhile investment.

Finding Opportunities to Get Outdoors More Often

All too many of us spend our days inside crouched over desks or caring for children, and that can be bad news for our physical and mental health. Not only does being outdoors encourage us to stay active, but exposure to sunlight, in moderation, can aid your body in the production of vitamin D, which is essential for a healthy immune system, a balanced mood, and a productive metabolism. Of course, you should balance your need for sun with your need to avoid skin cancers, so make sure to wear sunscreen when you’re outside.

Of course there will be days when the weather won’t accommodate outdoor activity, but don’t let this hold you back. You can still get a walk in at a museum or the mall, and there are plenty of ways to exercise at home as well, and you can use exercise videos or fitness apps to get the most from your workouts. If you’re a senior, make sure you focus on balance and strength exercises to improve muscle strength and reduce the risk of falling.

Spending More Time Working Your Green Thumb

Modeling your health goals after plants can provide a basic blueprint for your health and wellness plans, especially if you focus on getting healthy doses of sunlight and hydration. Plants can be helpful for your health and well-being in other ways as well, so you may want to consider taking up a bit of gardening to complement your efforts to boost your health. Plants help rid the air of toxins and replenish oxygen, so you should be able to breathe better with indoor plants, but your new green friends can also enhance your focus, block out sound, and even make chronic pain more manageable. If you have room for an edible garden, growing a few veggies and herbs can also help you stick to a plant-based diet, which has been shown to have major health benefits.

Keep in mind that before starting any diet, it’s wise to talk to nutrition professionals. The team of nutritionists at Beach Medical can offer you nutrition counseling and an action plan to ensure you hold yourself accountable.

Taking better care of your health can take some effort. But with a few tricks up your sleeve, you can make this your best year yet, and you can do so with a lot less stress!