• Motivate Fitness

Unhealthy Pandemic Habits and What to Do

There’s no doubt that covid took a toll on everyone and unhealthy habits skyrocketed during the first year of the pandemic. Couple that with the syndemic like we wrote about last week and we have a recipe for disaster if we don’t make some changes.

Coincidentally after posting that last week, I came across this article as it shared some ideas on how to reboot from unhealth pandemic habits. But what really caught my eye was the study from researchers at UC San Francisco. They analyzed data from volunteers who reported their weight during the early months of the pandemic using a Bluetooth-connected smart scale and found they recorded an average 1.5 pounds of weight gain per month!

Think about how long this lasted and if they were already a few pounds overweight, we can start to see where the syndemic plays a part in this pandemic.

Maybe you have seen this first hand and if so, here’s a few new habits you can try to get back on track.

1) What You Eat Is More Important Than When You Eat

Intermittent fasting seems to be the new trend and there may be some people that this works very well for. However, whether you choose to intermittent fast or eat every three to four hours, the key to eat “real” foods rather than processed or nutrient deficient foods. (Watch the alcohol too!!!!)

2) Buy Healthy Food without Thinking

To accomplish tip #1 the best way to do this is when you go to the grocery store, only walk around the “outer ring” of the store and try to avoid the center aisles. The outer ring is where the healthy food usually lives: fruits, vegetables, lean meats, fish, eggs, and nuts. These are items that grew or lived outdoors.

The aisles are where all of the boxed and processed stuff is placed. Don’t go down those aisles and you won’t buy those foods. Don’t buy those foods and they won’t be around

3) Eat Less Without Thinking

The simplest way to do this is to buy healthier foods and eat less overall. If you combine the above two strategies with consistency and exercise, then the rest usually takes care of itself. Here are two more habits for eating less.

· Use smaller plates, bowls, pans, etc.

Make less and serve less, and then you will eat less. These habits work much better than relying on willpower or counting calories.

Multiple research studies have shown that you will always fill your plate to the brim and eat it clean. Given that, if you want to eat less, the best way to do so is to use smaller plates.

While you’re at it, making the switch to dark green plates might be a good idea as well because it will increase the number of green vegetables that you eat.

·Eat Slowly

Take time to chew and enjoy your food. Studies show that when you eat fast it takes longer for your brain to register that you are full. So, the slower you eat, the fewer calories you consumer. Eating slower will give your brain a chance to realize it is full.

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