Since practicing social distancing, many of us may have been dismayed to find that when eschewing going out for drinks, apps and other yummy treats, the pounds haven’t simply fallen away as expected. Instead, we seem to have gained what people are calling the “2020 20”, and it’s no wonder, with everyone at home baking homemade loaves of sourdough, biscuits, cakes and instagramming all their decadent meals. Not to mention, in times of stress and uncertainty, many of us turn to our favorite foods, including the junk food of our childhoods, for nostalgia, to make us feel better.
Photo Credit: https://www.eatthis.com/healthy-snack-ideas/
Now, there’s nothing wrong with indulging in a little comfort, and in moderation, having treats now and again is perfectly fine. If you’re getting happiness and relaxation out of baking bread, keep on baking! But if you find yourself stuffing Skittles in your mouth every night before bed and know that your habits have turned unhealthy, you may be wanting to put the kibosh on things before your habits get any worse.
After all, while sugary and salty snacks can be comforting and delicious, overloading your body with additives, processed sugars and flour, and tons of salt isn’t good for you, or your stress levels. Many people with health problems or chronic illness must watch their diet and not overload, lest their symptoms get worse. And if weight gain is a concern for you, you might want to find a healthy way to stop overindulging.
Below, we’ve listed out a few ways to get back on track while at home - easy little tweaks and adjustments you can make to get healthier, stop eating so much junk and feel better, both physically and mentally.
Cook More
You may already be cooking pretty much around the clock, like so many of us are. But are you cooking mindfully?
In these trying times, we understand it can be hard to go out every day to shop for fresh, organic ingredients, and often we’re stuck at home forced to use up dried goods and processed items rather than super-fresh veggies and fruits. But there are creative ways to still eat healthfully utilizing things you have in the cupboard.
Healthy salads can be made with a myriad of ingredients other than just greens. Cans of chickpeas or white beans, rinsed and tossed with fresh herbs, lemon juice and frozen veggie can be a filling and nutritious lunch. A sandwich on that homemade bread, using tahini or hummus instead of cheese, some lean meat or tofu and whatever fresh veggies you have on hand, is another great option. Stir fries, pasta sauces made from pureed vegetables, smoothies, and homemade acai bowls are all healthier options that are still indulgent and taste great.
Basically, sub in healthy items wherever you can, sneaking in those vegetables and fruits, avoiding unhealthy fats and too much sugar where you can (but there’s nothing wrong with eating the odd avocado or using a glug of olive oil - some fat is good). If you’re wondering
what to eat at home to lose weight, there are a great many lean, healthy recipes online that are easy, don’t require tons of ingredients, and taste every bit as indulgent as their counterparts. Investing in an air fryer or instapot is a great idea; there is a reason these appliances are so trendy! They cut out fat and make cooking go so much faster.
Supporting your local restaurants and takeaways by getting takeout a few times a week is fine, but make sure you’re cooking at home regularly, and that the meals you cook are nutritious (check out a food chart to make sure you’re getting the proper amount of balanced foods) and healthful. Try not to binge late at night, and if you do, reach for a healthy snack, not something loaded with sugar. It’s all about making good choices.
Revamp your Snacks
There is nothing wrong with snacking, and when you’re stuck at home, nobody expects you to just not have a little something when you’re bored. Snacks are great sources of energy and can fill you up between meals; they can actually be beneficial to someone who is trying to lose weight and get healthier, so long as you snack smart.
Often, the snacks we think are healthy are actually full of sugar, salt and other additives like corn syrup that aren’t great for our bodies. Pre-packaged granola bars, even the ones that are in the health food section, are one of the worst culprits. You might buy veggie chips instead of regular crisps, but if they’re coated with oil and salt they aren’t much healthier.
Try to avoid pre-packaged snacks if you can, electing to make your own snacks if you have the time. Fruit with nut butters, vegetables with hummus, even homemade bread with a little fresh fruit or avocado is a healthier option than reaching for a snack bar that’s loaded with sugar. Make your own trail mix with raw nuts, a few chunks of dark chocolate and some dried fruit, or make a smoothie with coconut milk and your favorite add-ins. The key isn’t to worry so much about “fat”; it’s the additives and processed ingredients that are so bad for you. So yes, you can indulge in that peanut butter and chocolate smoothie that contains fresh banana, heart-healthy nut butter, and antioxidant-rich dark chocolate.
It won’t take you long to figure out
what to sub for your favorite go-to snacks. You can even recreate your favorites at home using healthier ingredients, an activity that's bound to be fun!
Exercise
Obviously it’s a bit hard for many of us to go to the gym right now, but don’t worry: there’s plenty of things you can do to get your body moving right at home.
If you live in a rural area, where you can get outside while still maintaining distance, consider taking up cycling or running or even hiking - all activities that will get your heart pumping, endorphins firing and can get you into fighting shape in no time at all. These are good stress relieving activities, too, and can easily be done solo, with your favorite music blaring through your airpods.
If you can’t get outside, there’s lots of indoor exercise options as well. Yoga, pilates, aerobics, dance and more can all be done inside with the assistance of a book, app, television program, youtube video or even from memory. Even if you don’t have a yoga mat, exercise ball or other aides, you can fashion them from stuff you have right in your house, and customize your own unique, beneficial workout. If you’ve considered joining one of those fitness app subscriptions with customized workouts, or brushing off that dusty old exercise machine or treadmill collecting dust in the basement, now might be the time!
Hydration
When sitting at home all day, it can be so tempting and easy to fall into habits like making a giant pot of coffee and sipping on it all day, having cups of tea throughout the afternoon, or cracking open a bottle of wine and having two glasses before dinner is ready. All of these are fine in moderation, but make sure that you aren’t neglecting your water intake. Too many people accidentally become dehydrated because they simply forget to drink water.
Yes, tea, coffee and other drinks count towards your daily intake, but pure, plain water is your best bet. Drink at least 8 ounces a day, but more is even better. Try to make it part of your daily routine, even write it down if you have to. Keeping a glass of water by your bed or the pitcher in plain view so you don’t forget are good ways to ensure you keep your water intake up.
Dehydration can cause all kinds of health problems, including bloat and more. Drinking adequate amounts of water can clear up your skin, boost your immune system, and yep - help you lose weight.
Watch the Booze
As we said above, there’s nothing wrong with having a glass of two of wine or a beer to unwind after a long, stressful day. But be careful that you don’t let
alcohol become a crutch. It’s easy to do in times of uncertainty, when stress is taking over.
Not only is alcohol abuse bad for all the reasons you already know about, but it’s bad for your body, too. Depending on what your drink of choice is, each glass could be loaded with sugar and calories (for instance, the average hard cider has at least 130 calories per bottle and are loaded with sugar and flavorings). Look for ways to sub drinks that are less calorie dense and have less sugar - for instance, one gin and soda with fresh lime is much more healthy than a lime flavored wine cooler. Not only will you lose weight, but you’ll feel better the next morning. Often it’s the sugars in drinks that give you the headache, not the alcohol itself.
Being responsible about how much alcohol you drink is very, very important. For more reasons than just your weight.
These are just a few ways to work on being healthier, taking care of your body, losing weight and feeling happier while stuck at home. Nutritious food choices, healthy snacks, exercise and conscientious choices about drinking can all help you alleviate depression, sleep better and yes, lose those added pounds. Let’s start today.
