Proven At-Home Strategies to Accelerate Weight Loss

Proven At-Home Strategies to Accelerate Weight Loss

Adjust Your Mindset

Losing weight while staying at home during the COVID-19 pandemic presents unique challenges. Stress, changes to routines, and less activity can all make shedding pounds more difficult. But by adjusting your mindset, you can stay on track.

Instead of aiming for perfection, focus on doing your best given the circumstances. Remind yourself that you're coping as well as possible in a difficult situation. Research shows self-compassion can help motivate you for the long-term.

Set New Goals

Use this extra time at home as an opportunity to develop healthy habits and learn new skills, like cooking nutritious recipes or mastering bodyweight exercises. Reflect on what's truly important to you and set specific, achievable goals that will improve your physical and mental wellbeing.

Take Action Daily

Harness the power of visualization to stay motivated when you don't feel like working out. Before bed each night, close your eyes and vividly imagine going through your workout the next day - what time you'll do it, how your body will feel. This primes you to actually follow through.

Maintain a Routine

As much as possible, stick to your normal schedule for workouts and healthy meals, just adapt them for home. For example, stream your usual yoga class online or attend a live session via Zoom. Keeping a routine provides a sense of normalcy.

Connect with Others

Maintain social connections to improve your overall health, even if you can't be together physically. Reconnect with old friends over text or email. Make new ones by finding online communities with shared interests and goals. Ask a buddy to virtually join you for workouts to stay accountable.

Eat Nutritious Foods

Stock up on minimally processed whole food staples rich in protein, fiber, and healthy fats to promote satiety and reduce snacking urges. Keep tempting treats out of the house completely. Portion out snacks into appropriate serving sizes instead of eating from the bag or box.

Plan Your Meals

Take charge of your nutrition by meal planning. Get creative with new healthy recipes. You'll likely consume less sodium, sugar, and unhealthy fats than when dining out. Make a weekly menu using overlapping ingredients to simplify prep and reduce waste. One-pot and slow cooker meals also streamline cooking.

Move More

Dedicate time you would have spent commuting to exercise instead. Stream online workout classes, go for a walk or run, or do a bodyweight circuit in your living room. Regular activity supports weight loss, boosts your immune system, and alleviates stress and anxiety. Dress the part in activewear to increase your motivation and performance.

Create a Home Gym

Set up a workout area with whatever you have available. Basic equipment like resistance bands and dumbbells help but you can also use sturdy furniture for support. Bodyweight exercises require zero equipment but effectively build strength, balance, and stability. Involve your partner or kids to make it a family affair.

Fit in Quick HIIT Sessions

Short on time? High-intensity interval training (HIIT) workouts enable you to burn lots of calories fast. Even just 10 minutes of HIIT keeps you progressing toward your weight loss and fitness goals when time is tight. Mix cardio like jumping jacks with strength moves like pushups.

Practice Self-Care

Find soothing rituals that don't involve food. Take a hot bath, meditate, immerse yourself in a puzzle or craft, listen to music or a podcast. Taking care of yourself in healthy ways helps prevent stress eating and sneaking snacks out of boredom or for comfort. Focus on what truly restores you.

With some strategic changes, you can continue losing weight and enhancing your health while staying home more often. Embrace this chance to build habits that will serve you well even after life returns to normal. Stay positive, tap into your social support system, and control what you can. You've got this!