Lose Your Stay-At-Home Weight

If you gained weight while you quarantined, you’re not alone. When you drop
those pounds, I suggest you look for a way of eating and moving that you can
maintain, so you can stay slim for years to come.

How did we put on the “quarantine 15" (think “freshman 15”)? Your bad habit,
whatever it is, probably isn't brand-new and is probably what you'll struggle
with when we all forget about the coronavirus (and yes, I believe that day will
come). Were you glued to your computer in your bedroom, sliding from one
Zoom meeting to the next? Did you lose sleep and stay up late binge-watching
TV with a box of donuts?

WebMD reports that 47 percent of the women and 22 percent of the men in a
survey of more than 1,000 readers said they’d gained weight because of their
COVID-19 routine.

Dropping pounds takes some willpower. The real trick is finding an approach
that cuts your appetite, provides plenty of nutrition, and feels normal and
satisfying to you.

Conquer sugar cravings. As I wrote recently, any diet that makes you go
sugar-free will cut your sweet tooth. Be patient: After 10 days or so, if you do
eat something sweet, it will taste sweeter. Eventually, you might find you don’t
have such a sweet tooth anymore.

To get to that point, you’ll have to read labels, since pre-packaged foods
contain all kinds of sweeteners. You'll also have to avoid foods like white
bread that turn quickly into sugar in your body.

Count calories (or learn portions). People who count calories tend to have
an easier time keeping weight off over time, some research shows. You’ll
pinpoint your danger foods. But at least as important, you'll understand the
portions you can consume without gaining. The portions Americans deem
normal aren't—they produce obesity.
Get more than 7 hours of restful sleep. People eat less healthily when they’re
tired. In a study of 245 middle-aged women who were either overweight or
obese, sleeping more than 7 hours a night and reporting good sleep quality
increased the chance of meeting weight loss goals after six months by a
third. If you weren’t sleeping well or enough at six months, you had a 28
percent lower chance of continuing to lose weight over the next year.

Cut back on carbs. Low-carb diets beat low-fat ones, researchers find. But as
with all food advice, the best diet is the one that you'll stick with and makes
you feel good. Bodies vary.

This is another version of the no-sugar rule. You're cutting out sugar and
starches—that includes potatoes, bread, and rice. You might try cauliflower or
less ripe bananas when you crave a starch.

In the strict “Atkins” approach, created by cardiologist Robert Atkins in the

early 1970s, you’ll eat less than 20 percent of your total calories in carbs and
cut out even fruit and whole grains.

Cutting carbs should cut your hunger and lower your insulin levels. You might
also lose extra salt and water, losing bloat that made you feel fatter. Just don’t
load up on saturated fat, since that’s unhealthy in the long run.

Or go for low-carb, low-fat, and high protein. The “South Beach Diet,” created
in the mid-1990s by cardiologist Arthur Agatston, begins by cutting both carbs
and fat and loading you with protein. Meals should include a protein, a
healthful fat like avocado, and low-carb vegetables, like broccoli, cauliflower,
spinach, and kale. You can eat as much of those vegetables as you like. On a
salad, you’ll use avocado and olive oil dressings, and add nuts, tofu, chicken,
salmon, tuna, sardines, or egg.

Protein can cut hunger if you eat more than you’re used to, but
some research suggests that the effect will wear off within a month. Over time,
you might add in more carbs, like oats, quinoa, sweet potatoes, and fruit. Just
remember that the fruit may make you start craving sweets. Stick with whole
fruit rather than juices. If you must have a smoothie, try blueberries and
banana with kale and peanut butter or protein powder. Experiment with
avocado and protein powder in a fruit smoothie along with another vegetable.

Mind your acidophilus. Balancing out your microbiome is a great strategy

for your overall health. But yogurt isn’t reliable diet food. Yogurt—including
non-dairy yogurts and Greek yogurt—kefir, a fermented milk drink, and other
products that tout their probiotics typically contain Lactobacillus acidophilus.
Farmers actually dose animals with Lactobacillus acidophilus and other
members of that family to promote weight gain. A review of 17 randomized
control trials in humans, 51 studies on farm animals, and 14 experimental
models concluded that Lactobacillus acidophilus causes significant weight
gain in humans.

Go vegan. Cutting out animal products and sticking to whole foods—grains,

nuts, and vegetables—can be a great strategy for losing weight. In
one study comparing five diets, it doubled weight loss over six months. In a
two-year controlled study, older women who ate a vegan diet lost nearly 11
pounds on average the first year, compared to only four pounds among
women who followed a low-fat diet.

Exercise. If you lose weight, you may lose some muscle as well as fat, but it’s
not clear how much.

We do know that many people find that their metabolic rate adjusts to fewer
calories over time. Now they actually need less food to maintain their current
weight. As soon as they’re not strictly dieting, the old pounds come back plus
more.

The best way to avoid that trap is to up your exercise and muscle-building.
You’ll feel better and look firmer and toner, even if you’re carrying some fat. If
you are apple-shaped, aim to cut inches from your waist.

The National Weight Control Registry, established in 1995 by two researchers,

tracks more than 10,000 people who have lost big chunks of weight, 66
pounds on average, and kept it off, on average, for more than five years.
Ninety percent of this group exercise—on average, about an hour a day.
Other tips from the weight loss champs: More than three-quarters eat
breakfast every day and weigh themselves at least once a week.

Join a group. Support helps. When researchers compared Weight Watchers

against a self-help approach (two sessions with a dietician plus printed
information), Weight Watchers won hands-down. The Weight Watchers group
lost almost 10 pounds on average in the first year, seven pounds more than
the self-help controls. After two years, the self-helpers had regained any
weight loss. The average Weight Watchers participant had kept off more than
six pounds.

The trouble is that these numbers are low. Most of us want to lose and keep
off much more than six pounds.

The Trevose Behavior Modification Program is tougher: You get kicked out of
your group if you don’t meet your weight-loss targets. In
one study, participants lost an average of 19 percent of their body weight in
two years. Even five years into the program, they were still down 17 percent
from their original weight.

Enrolling in a program with friends also helps people keep the pounds off.

Whatever you do, try not to make it an obsession and focus on enjoying living
in your body. When you "feel fat,'' get up and dance, naked if you dare.

Diet And Weight loss | Healthy Ways

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4. Get Proven method (https://bit.ly/2PEZsjs)