Healthy Lifestyle Habits to Manage Covid Kilos

Covid-19 has affected every aspect of our lives.

For many of us, this includes sleep, stress, food and exercise. The result for many has been weight gain.

This infographic will assist with some healthy habits to help manage this weight gain.

Organization and Planning

Maintaining some routine with preparation of meals and snacks. Make a plan for the week’s meals and snacks, and create a shopping list.

Working from home, and not having to travel to work means that we save travel time. This time can be used preparing for our meals, and also engaging in activity / exercise.

Making Healthy Food Choices at Meals

Balanced meals means having a good mix of nutrient dense foods on our plate, without and excessive energy load. A good start point is to include some lean protein for helping fill you up. Add a large amount of salad or vegetables for fibre and bulk. Include a moderate amount of carbohydrates (preferably low glycaemic index choices).

If you’ve been making sourdough bread or pasta - don’t make this the basis of your meal!

Making Healthy Food Choices for Snacks

Limit energy dense, highly palatable snacks such as chips, lollies, chocolate and biscuits.

Instead have yoghurt, fruit, nuts, or vegetable sticks. These choices have less calories, but more nutritional value.

Eat Mindfully

Avoid eating at the same time as watching TV, being on the computer, at the desk.

Have a designated place to eat and practise eating mindfully. This will slow down your eating, increase awareness of your intake and enjoyment.

Limit Intake of Energy Containing Beverages

Water is the best choice. Plain or sparkling mineral water with some lemon, ice or diet cordial.

Limit alcohol to 2 standard drinks per day. Try alternating alcohol containing drinks with calorie free drinks such as sparkling water.

Maintain Activity and Exercise

Include exercise that you enjoy. Starting the working day with some movement is a great way to prepare for work, especially since many of us are not walking to commute to work/ take public transport, etc.

Move more at the desk. Set the timer, and stand up and sit down 10 times every 30 minutes, which makes the difference of a lot over the day compared to staying seated.

Include some resistance exercise, which has lots of health benefits

Stress Management and Sleep

Poor sleep can increase appetite, and increase weight. Turning off devices, limiting caffeine and having stress management strategies will help. These strategies are also great for replacing snacking.

Making Long term Lifestyle Choices that are Sustainable

Start with small habits. Sometimes we think we need the “perfect diet” or the “perfect exercise program”. It doesn’t matter how small the changes are, but setting small goals is important to give you the confidence to continue.