How To Lose Weight At Home During The Quarantine Proven Tips

You don’t need to panic about weight gain during quarantine.Right now, people are staying home and it is a perfect way to protect yourself from corona virus but being at home the whole day often leads to unhealthy eating which further leads to weight gain.

Here are a few tips how to lose weight at home during quarantine.

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No matter what diet or weight loss plan you follow, it seems you’re bound to hit a plateau eventually. Hitting a plateau is essentially when your results start to slow down and finding the motivation to keep going can be a bit frustrating.

It happens to the best of us. Whether you’re on a low-carb plan or are following an intermittent fasting weight loss program, the plateau can feel inevitable. The good news is that many have overcome it and you can too if you have the right mindset and consider the following tips.

Inspire Yourself

It’s easy to let the number on the scale dictate how you feel about your progress, although your weight loss goal is really only part of the equation. When that number hasn’t moved much in a week or two, it’s easy to get discouraged and feel like this is as good as it gets. Having a positive mindset is probably the most crucial part of breaking through a plateau, so take a moment to look back and inspire yourself.

If you took photos of yourself at the start of your weight loss journey, take a peek at them, and you'll impress yourself with how different you look now compared to then. To further inspire yourself, jot down a list of your accomplishments, no matter how big or small. Can you exercise for longer now? Have you dropped a dress size? Are you grabbing carrots over candy? Stopping to document and reminisce about how far you’ve come might give you the push you need to keep going.

Make It Fun

Believe it or not, exercise routines can become too routine after a while, and if you've been following the same one for months, it could be the cause of your frustration. Who said you need to do the same exercises day-in and day-out? If you're not having some fun at the gym or with your workout, it's probably time to try something new, especially if you feel like you’ve plateaued.

If you’re a daily treadmill runner, with the warm weather finally here, get outside and run around a park or on an urban trail so you can enjoy some fresh air and beautiful sights all while blasting through your cardio for the day. Also, playing a game like basketball or adding some swimming pool time to your regimen will mix it up, further engage your muscles, and motivate you to keep moving forward.

Focus on Today

It's easy to get caught up thinking about your end goal, but remember that you'll only get there one workout at a time. Think about what you're going to do just today to help you get to your end goal, and it will make it seem much more achievable. Losing weight is a process and can take time. Just take it day by day and meal by meal and eventually you'll break through the plateau and reach your goals.

It Might Be Time for Change

If you’re trying to follow a one-size-fits-all diet, it could be time for a change. The thing about many diets is that they follow an approach that doesn’t account for the hormone levels, gut health, triggers, and more of individuals, and instead offer a cookie-cutter approach. While it may be effective at first, this one-size-fits-all method often ultimately leads to a plateau.

There’s no harm in going back the drawing board! Do your research and look for a method that accounts for your personal weight loss attributes and offers diet-phasing so you can maximize your results through various nutrition plans like intermittent fasting weight loss and others.

About 131 Method

Traditional diets don't work yet far too many women fall into the cookie-cutter trap these diets set for them. The 131 Method is different. In fact, it's not a diet at all, and instead is a healthy approach to eating and exercising that accounts for your personal challenges, goals, and other factors. The 131 Method allows you to set the rules, and you’ll design a weight loss meal plan that turns your metabolism up a notch so you can more effectively burn fat all while eating tasty foods you can easily prepare even during hectic weeknights. Celebrity fitness trainer Chalene Johnson created the 12-week program with the help of health and nutrition experts. If you're ready to break the diet cycle and lead a healthy lifestyle for good, the 131 Method is for you.

Learn more and sign up for the 131 Method at 131method.com

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Meeting your health goals, be it to lose weight or eat healthier foods (or both!), feels nearly impossible for some, while for others the process appears effortless. The truth is, anyone can conquer their health goals, including weight loss, with the help of an effective weight loss meal plan and the right fitness routine.

In recent years, low-carb diet phasing has shown success for many people, but as you go down that path, you might start missing your favorite carb-filled foods: buns, bread, pasta, potatoes, and more. The good news is you can have variations of these foods with a low-carb twist if you know what to use. Here are five low-carb substitutes to try:

Spaghetti Squash

Spaghetti is an all-time favorite comfort food for many. It’s filling, tasty, and versatile. The thing is, this crab-loaded dish doesn’t fit in a low-carbohydrate diet. Luckily, nature invented a vegetable version of pasta in spaghetti squash that is just as fork-twistingly fun to eat and provides support for your low-carb sauces and toppings. Simply roast spaghetti squash in the oven and use a fork to string the cooked interior apart to use as a direct substitute for spaghetti.

Almond and Coconut Flour

White and wheat flours are the base component of practically every baked good. From pancakes and muffins to cookies, pizza crust, and tortillas, it's hard to avoid flour. The exciting news is that with almond and coconut flour, you can still enjoy many of your favorite baked goods while following your low-carb meal plan. Look for recipes that substitute one or both so you learn how to swap them in. Neither work as cup for cup exchanges, but with a little practice, you’ll learn how to use them deliciously and successfully.

Cauliflower

Cauliflower is a go-to for many people following a low-carb weight loss meal plan because it blends into a variety of different dishes and takes on many forms. Riced cauliflower works as a rice substitute, and when cooked and blended, makes an amazing thickener. Steamed cauliflower transforms into mashed “potatoes” with a whirl in the food processor. From pizza crust to hummus, when browsing for low-carb recipes, cauliflower is bound to be included in a few of your new favorite dishes.

Zucchini

Along with spaghetti squash, if you want to make lasagna or a different type of noodle, zucchini is an excellent substitute because of its texture and ability to stand up to hearty sauces. Using a spiralizer, you can create strands of zucchini noodles that only require a quick minute in a skillet to warm and serve. You can also use a vegetable peeler or mandolin to create thin zucchini strips. Also, when grated, zucchini can add structure to batter in savory pancakes or pizza crusts and buns.

Leafy Greens

Finally, leafy greens like spinach, kale, collards, and lettuce can take the place of tortillas or bread in the form of wraps, buns, lettuce tacos, and more. They help hold all of your low-carb ingredients together so you can enjoy the handheld experience you’ve come to love. You can also pop kale in the oven to make kale chips, which are excellent potato chip replacements. Bonus: Kale chips contain essential vitamins and nutrients—plus, they taste great!

Eating low-carb doesn’t need to be challenging when you add the right ingredients to your shopping list. Start experimenting or check out recipes from programs like the 131 Method to help you on your health journey.

About 131 Method

The 131 Method is an anti-diet approach to weight loss. The program employs innovative phases to help maximize your efficiency in reaching your health goals. Celebrity fitness trainer, Chalene Johnson, created the program as a way for people around the world to finally conquer their health and weight loss goals on their own terms. Through the 131 Method, you'll follow different diet phases every week, so while one week you might practice intermittent fasting weight loss, the next you’ll follow something completely different to find the best practices that work for you to achieve long-term results. When creating the 131 Method, Chalene consulted with doctors, researchers, registered dietitians, and other experts to create a safe and effective program for everyone.

Learn more about the 131 Method at 131method.com

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At the start of every new year, millions of people across the country create lists of resolutions. Much of the time, these lists include health goals like “lose X amount of weight this year,” or “go to the gym X times a week.”

As you probably know, many of these goals are a lot easier said than done. However, at the beginning of the year with the calendar switching over, it’s easy to hold onto the “new year, new me” mindset. But what happens when you fast-forward a couple of months? The goals that once seemed conquerable now feel like mountains too steep to climb. What does it take to get up those mountains? Well, it all comes down to your habits—and more importantly—sticking to those habits. Particularly the healthy ones. Let’s go over a few tips to help you achieve your health goals and reach the summits you’re facing in 2019.

Stay Away From Crash Diets

It seems that every few weeks a new diet trend takes over. One week, carbs are bad, and the next, it’s fats. One plan says you should track every calorie you ingest, while another encourages just drinking a mix of juice and common spices. How are you supposed to sort through the nonsense and find the real, effective plans to help you reach your health goals?

Well, for one, if it sounds too good to be true, it probably is. When searching for a diet that works right for you, think less in terms of “going on a diet” (meaning that it will end after a few weeks), and instead choose a whole body approach that you can follow long-term. That’s what provides long-lasting results and helps develop healthy habits.

Know We All Start Somewhere

Every super-fit person walking around your office had to start eating right with a weight loss meal plan and exercising at some point; they just might have gotten a head start on you. Try not to compare yourself to others early on and focus on your own path toward total health and wellness. You’ll have an easier time accomplishing your goals this way.

Find a Plan that Works for You

While many of diets you see on TV might seem compelling, you also have to be realistic about your body, your lifestyle, and what will actually fit in your life and budget. If the diet demands you show up to the gym three times a day or drink expensive concoctions of powders and potions, and that doesn’t fit in—it’s probably not the plan for you.

The real secret to lifelong health and well-being is finding a weight loss meal plan and exercise regimen that works for your schedule and lifestyle. While the end goal is to form habits that are different from what you have now, the less drastic the change, the easier it is to follow the program in the long run. But that said, you know your body and your health goals the best. So seek out a plan that offers the guidance and support you need to achieve—and maintain—results.

Don’t Give Up

Finally, the secret to keeping your healthy habits for the long haul is to forgive yourself if you slip up and to try again. Building healthy habits and experiencing real results takes time and commitment, and if you’re easily discouraged, you might struggle to meet your health goals. (This is another reason why it’s helpful to find a plan that offers the support you need.)

Don’t think in terms of “going on a diet” or hitting your goal and quitting. Instead, remember that you are changing your lifestyle to one that’s healthier and more aligned with your goals. Continue building daily healthy habits, and when it comes time to make resolutions for next year, you'll look back on this year's goals and smile knowing you accomplished them.

About 131 Method

The 131 Method makes achieving your health goals and living healthier simple. Through innovative diet-phasing principles, the 131 Method is less about cookie-cutter meal plans and more about creating plans that work for you and your body type. Celebrity fitness trainer Chalene Johnson created the program, which can involve intermittent fasting weight loss, to help people be healthier and happier. Through the 131 Method, you’ll have access to a community of people going through the same transformation, along with access to doctors, researchers, registered dieticians, and industry experts to help you along the way.

Learn more about the 131 Method at 131method.com

Original Source: https://goo.gl/EeHT7T

Some interesting shifts are occurring in the weight loss world, thanks in part to what some call “dieter fatigue” and a movement toward more positive body image and perceptions.
Marketdata LLC reports that the number of active dieters has decreased by approximately 10% since 2015, lowering the number of dieters to 97 million people in the U.S. Unlike diet trends of the past, Americans are eschewing traditional, low-calorie frozen meals and turning to more natural, less processed foods. However, meal replacement plans such as shakes and nutrition bars remain popular.

The report concludes, “Today's dieters are focused on 'clean eating', convenience, and results. They want simple plans and an affordable price, with no side effects, and peer support platforms.”

These sentiments have aided in the popularity of several diets and practices (as well as a promising weight loss meal plan) that focus less on caloric deficits and more on healthy ingredients, balanced meals, and healthy activities.

The Harvard T.H. Chan School of Public Health reviewed some of these popular diets and practices and some of the clinical research behind them. Below is more information about the ketogenic and Mediterranean diets, as well as intermittent fasting.

Ketogenic Diet

This is a low-carbohydrate, high-fat diet plan. The keto diet is based on the premise that if you deprive the body of its main energy source, glucose, the body will start producing alternate fuel from ketones, which come from dietary fat and stored body fat. The keto diet recommends a fat intake of 70-80%, with a moderate emphasis on protein consumption and very low carbohydrate intake.

Research has shown that the keto diet does decrease appetite-stimulating hormones such as insulin and ghrelin when the body is deprived of carbohydrates. But this can be a very challenging diet to follow with a high potential for nutrient deficiencies.

Mediterranean Diet

More of an eating pattern, this largely plant-based diet emphasizes healthy fats such as olive oil and omega-3 fatty acids, fish protein, small portions of eggs and dairy, and daily physical activity.

Studies have found that the emphasis on healthy fats improved heart conditions and reduced the risk of type 2 diabetes in some people. Other research has shown that the Mediterranean diet helped improve cognitive functions in aging adults and decreased cellular damage from age-related diseases.

While this diet does identify types of food to eat, it does not provide guidelines for portion sizes or caloric intake, which could lead to an increase in calorie consumption for some people.

Intermittent Fasting

An intermittent fasting weight loss regimen is simply a change in timing of eating. There are different versions of intermittent fasting but the most common is shortening your eating window to 8-12 hours. This means you’d consume all of your daily intake in 8 hours or 12 hours or any time frame you choose. Intermittent fasting focuses on producing positive metabolic changes.

Harvard T.H. Chan School of Public Health’s meta-analysis of 40 clinical studies found that intermittent fasting resulted in weight loss of 7-11 pounds over 10 weeks, though study size ranged from 4-334 subjects and study duration ranged from 2-104 weeks.

Intermittent fasting is an increasingly popular way to lose weight thanks in large part to the diversity of fasting plans that can be customized to your unique physiology, lifestyle, and eating habits.

Programs like 131 METHOD are leading this effort through holistic eating plans that focus on how to fuel and nourish your body. 131 METHOD recommends starting with a 12-hour fast once a week, and gradually increasing to 16 hours a week. Once your body adapts, you can try time-restricted, whole-day, and alternate-day fasting.

About 131 METHOD

131 METHOD was created by celebrity fitness trainer Chalene Johnson and is fondly called the “anti-diet.” This weight loss meal plan has personalized programs and support from experts such as doctors, dietitians, and researchers. 131 METHOD removes the rules and barriers around eating and creates a customized approach to permanent, healthy weight loss.

Find out more about 131 METHOD at 131method.com


 

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