Five Keys to Beating the Quarantine-15! Kick The Extra 15 Pounds Now.
/By Sgt. Kal “The Fitness Coach” Chipepo
“Netflix and Chill!”
The popular solution was all too common in March as a means of dealing with the shutdown due to COVID-19.
Fast forward seven months later and we’re seeing the results of all that chilling out in the form of weight gain. The average person has managed to put on about 15lbs, which has led to the tagging of the term, “Quarantine-15.”
Although the COVID-19 pandemic has disrupted life as we know it, the extra pounds do not have to be here to stay. Weight loss has always been an elusive goal. A goal some people are tired of attempting. Some don’t know what it entails; some have no motivation, while others have simply thrown in the towel. Below, I share a framework of five steps you must follow in order to realize success at beating the Quarantine-15! The pandemic is projected to be with us well into next year, so now is a great time to get started.
1) Decide to Change – Stop Procrastinating. Making a decision to change is one of the hardest things you can do because it entails disrupting routines, and we all know how we hate for our comfort zones to be disturbed. But, at some point you have get so fed up with your current situation that it triggers the want into a need. Once this threshold is met you are primed and ready to act.
2) Get Active – Lace up your sneakers and go for a 20-minute walk, a hike or a quick bike ride. The goal is to demolish the dreaded first day of exercise. A lot of fitness businesses and professionals have pivoted their business models to offer online training and classes in the wake of the pandemic. So do the same, rethink your living space into your workout area. Plan your week with calorie-burning activities that you actually like. If the Barre Fitness Workout doesn’t do it for you, then find something that does. Whether it’s hitting the gym, doing yard work, or cleaning the house, calories are being burned in the process so give yourself credit. Aim to do at least 40-60 minutes total of exercise daily.
3) Adjust Your Eating – You will never be able to win at losing weight without modifying the food you eat. In order to prevent feeling overwhelmed by trying to make too many changes, focus on changing one thing at a time. If it’s reducing fast food this week, then that’s good. If you want focus on eliminating sweets next week, then write it on the calendar. Small changes lead to lasting changes. One of the best ways to start is by preparing your meals in advance. This added structure to your routine will eliminate unintentional eating, and allow you to monitor how many calories you’re consuming on a daily basis.
4) Invest in Support – You don’t have to go it alone – and you shouldn’t. Make an appointment to sit down with a nutritionist, hire a Certified Personal Trainer and/or join group fitness classes. Not to mention, how about that yearly physical, prostate check, and stress level? According to the CDC, a whopping 94% of people who died from COVID-19 had underlying conditions. So the more you can build out your “Wellness Team” the more the journey toward reaching your fitness goals will become more manageable. As first responders we have great benefits - put them to work!
5) Be Patient – This cannot be stressed enough. In a world where everything seems to get faster, more powerful, and efficient, etc. Effective weight loss takes time. If it took you seven months to add the Quarantine-15, then give yourself seven months to work on removing it. When done correctly a person should see 1-2 lbs come off per week.
At the end of the day, it is a fight for territory and the extra pounds are not going to go willingly. Each week, ask yourself, “What small change am I willing to make?” With each positive choice there will be a positive outcome.
It is within this framework that the Quarantine-15 demise will be realized. Scheduling time to break a sweat, setting time aside to prepare your meals, seeking guidance along the way, and patience all amounts to an effective strategy to be successful. Keep in mind that there are a lot of fad diets out there. Although some can get you great short-term results, long-term results involve healthy habits practiced on a daily basis.
If you should have any questions feel free to contact me at coachkal@motivate1fitness.com
By Sgt. Kal “The Fitness Coach” Chipepo, MBA, ACE-CPT, ACSM-CPT, CI-LFP
Montclair State University Police Department
