Lose the Lockdown Weight: 10 Tips for a Lighter, More Active Everyday Life
Double up, why not – otherwise why would we have garnished our lockdown weight with a few extra holiday kilos? At the latest when your favourite jeans turn into your arch-enemy, it's time to get going. But please, with self-love and a healthy dose of humour!
Losing the weight: first, take a deep breath
In terms of figure, the pandemic produced two kinds of people: those who got enviably fit during their social time-out, and those reading this article full of hope. With these 10 tips you'll set off on a relaxed path back to a lighter, more active everyday life.
1. The right mindset: be kind to yourself
We've all been through an unusual time – and in part still are. Anyone who kept their sense of humour has already achieved a lot. So be kind to yourself. Piling on unnecessary diet stress and bathing in self-criticism rarely leads to success – because stress hormones such as cortisol can make the whole thing even harder. Among other things, cortisol disrupts sleep, and restful sleep helps you get back into hormonal balance. So take it slow.
2. Know your eating habits and their weak spots
Closed restaurants, no cooking evenings with friends, but frozen pizza with extra cheese instead: Covid changed many people's eating habits. Do you really know exactly what led to your extra kilos? Was it just the lack of movement – or did larger amounts of sweets, alcohol or simple carbohydrates sneak in too? Did you often eat on the side, in front of the TV and until the bag was empty? Being honest with yourself about your culinary weak spots makes it easier to steer in a new direction.
3. Don't rush it
Lose a lot, really fast? That rarely sheds surplus kilos for good – and it isn't healthy either. Instead, think calmly about which concept suits you and can actually be put into practice in everyday life. More whole grains instead of empty carbs? Less sugar or alcohol? Pick a strategy that feels doable for you and read up on it. That gives you a thread to follow, so you don't have to renegotiate with yourself at every meal.
4. Losing weight starts in the supermarket
The principle is simple: what doesn't make it into the house can't land on your hips. So try never to go shopping hungry, bored or without a list. That way it's easier to resist when the snack aisle or the freezer whisper your name. For staples such as bread, pasta and rice, the whole-grain version is the better pick – it keeps you full for longer. And a glance at the ingredient list is always worth it.
5. Healthy snacks belong in every home
Let's be honest: anyone who sat on the couch for a long time and snacked on the side won't stop overnight. All the more reason to keep a stash of healthy nibbles – crunchy fruit and vegetables, nuts and a few dried fruits. Not a full replacement for crisps and caramel, sure, but far friendlier to your plan.
6. Water, water and more water
We can't say it often enough: water is your best friend. Reach mainly for water and unsweetened tea, and go easy on drinks with sweeteners too. If you like more flavour, drop a few slices of fruit, ginger, mint or cucumber into your water. Tip: drink a large glass of water before meals too – it takes the edge off perceived hunger.
7. Rediscover old hobbies
It takes a bit of effort to dig the dusty trainers back out. Be prepared that you're not quite at your pre-pandemic level – and build up the intensity slowly. The good news: thanks to muscle memory, your muscles find their way back, with a little patience, to where they once were. More muscle also means a higher calorie burn.
8. A trouble shared is a trouble halved
Partner, friends, colleagues: get allies on board. Whether it's a shared challenge with a WhatsApp group, cooking evenings with healthy recipes or salad at lunch – mutual motivation is a real booster in everyday life.
9. Build more movement into your day
“Every step keeps you trim" sounds cliché, but there's something to it. Especially after a sedentary spell, it pays to make small movement routines feel natural again. Take the stairs instead of the lift at the office, stand up regularly, and on public transport get off a stop early. Sounds like little, but it adds up.
10. Enjoy mindfully when eating with friends and family
Finally eating out together again – lovely! So it doesn't escalate every time: if you can, check the menu online beforehand. That way you'll be sure to find something that fits your concept, and you can plan breakfast and lunch around it. Your daily balance stays even, without turning the evening into an exercise in restraint.
Fibre as a satiety building block: glucomannan
Soluble fibres are a handy helper in a balanced, calorie-conscious diet. One of them is glucomannan, a fibre from the konjac root. Glucomannan contributes to weight loss in the context of an energy-restricted diet – this effect occurs with a daily intake of 3 g of glucomannan in three 1 g portions together with one to two glasses of water before meals. Important: always take glucomannan with plenty of liquid and swallow it down well. If you have difficulty swallowing or any narrowing of the oesophagus, you should avoid it.
Glucomannan Capsules
Soluble dietary fibre from the konjac root in convenient capsule form – take with plenty of water.
17,50 € per tub59,70 € 52,50 €
you save 7,20 €
16,30 € per tub99,50 € 81,50 €
you save 18,00 €
Prices incl. VAT. Food supplements are not a substitute for a balanced, varied diet and a healthy lifestyle.
Slow and steady wins the race
Losing weight is, like almost everything in life, a process. Patience, good spirits and a bit of healthy self-irony will get you there. And rule number one stays: be kind to yourself and keep your patience and humour. For more tips on healthy eating, take a look at our Surpresa Natural blog. There you can read, for example, which foods naturally help against inflammation, all about omega 3 and its role in the body and how natural and synthetic nutrients compare.