Quarantine Weight Gain is Real: What Should You Do About It?

Published on: 25 March 2021 Last Updated on: 27 December 2024

There’s no denying that quarantine weight gain is real. A survey found that close to 36% of the 19,903 people surveyed in over 140 countries shared that they have gained weight while in lockdown. During the height of the COVID-19 pandemic, many people were committed to doing home workouts.

However, since most are not familiar with the training that would best suit them, many found it difficult to stick to a regimen. A considerable number of gym members haven’t been able to go back to gyms since the onset of the pandemic over a year ago.

Lockdown Weight Gain Is a Serious Matter-

Weight gain during the lockdown has signaled the waning motivation of individuals to work hard to keep their bodies healthy, and both mental and physical fatigue has become increasingly prevalent.

With increased levels of stress, gaining unnecessary weight only serves to put more strain on people’s health. This is why it’s necessary for people to take their health seriously. Obesity is a huge risk factor for COVID infection and complications.

Here are a few tips to start putting your health and wellness first:

Stick to an Exercise Routine:

It can be challenging, but you have to force yourself to stick to a workout routine. If you have fears of being exposed to the virus in a public environment, there are plenty of exercises that you can do at home.

In fact, you can download mobile apps to help you connect with other people so you can have a workout buddy to motivate you. You can also enroll in virtual workout classes if it helps you stay focused. If you prefer working out at home, you can use apps to help you craft a plan.

Start slow, and set aside at least 30 minutes a day, three to four times a week to focus on your workout.

If you prefer doing workouts with a personal trainer, you can ask your gym if they offer such a service.

If not, there are a number of personal trainers who advertise their services online. Some of them are willing to do online sessions. Try doing a variety of exercises, including yoga, bodyweight exercises, or running. Walking your dog for at least 30 minutes a day can help you lose weight, and dancing is also a great way to shed off some fat. You can watch YouTube videos of Zumba classes to get started. Not only will it help you lose weight, but it will also give your mental health a boost.

If you have any illnesses that may be exacerbated by exercise, consult your doctor. Ask for recommendations about what exercises would work best for your present condition. It’s okay if you need to start slowly; what’s important is that you make a change from leading a sedentary lifestyle.

Invest in Your Nutrition:

On top of your workout routines, you should also invest in your nutrition. Make sure that you are eating adequately and appropriately. Stick to a nutritional plan that best suits your health needs. It can be tempting to binge on comfort food because of the emotionally draining situation that we’re currently in, but your best bet would be to consume ample amounts of fruits and vegetables while cutting back on sugary food items and processed meals.

It might be a good time to develop your skills in the kitchen and get cooking. Making home-cooked meals is a great way to help you stick to your diet. In fact, a study has shown that individuals who consume home-cooked meals are less likely to gain weight.

Since you are in quarantine, use the time you have at your hands to experiment. Start meal planning so you can squash those cravings that you have late at night. Aside from food, you can also take supplements to help you lose weight. Choose healthy supplements that help you burn fat faster. You can learn more here.

Remember, you should aim for a balanced diet. It is unhealthy to follow crash diets that could affect your immune system. If you want to curb your eating routine by adopting methods such as intermittent fasting, be sure to ask your doctor first. While you may want to experiment in the kitchen, experimenting with new diets can be risky.

You need to be properly guided on how you should start and progress on a particular diet.

Follow a Routine:

Quarantine fatigue can cause you to lose focus. You can try to shake it off by following a routine. Ever since the pandemic disrupted our regular routines, many found it hard to cope, which resulted in behaviors that caused them to gain weight.

One way to combat this is to set up a new daily routine, which can help you maintain a sense of normalcy. You can start by setting a time for when to wake up, do chores, eat meals, work out, attend work or school, and sleep.

Once you get the hang of it, you can slowly incorporate meal planning to ensure that you are getting the right food in your system, helping you fight off obesity.

Getting the right amount of sleep can also help you strengthen your immune system. Aside from giving your body plenty of rest, following a sleep routine helps to fight off midnight cravings and prevent weight gain.

You have to make sure that you are getting quality, restful sleep so that your body is able to rest and recuperate. This way, you will be ready to take on a new day.

Endnote:

Now you have a deeper understanding of what quarantine weight is and how it can affect your risk for developing other chronic diseases. Try not to be too hard on yourself, as the last year has been difficult for everyone. Focus on formulating a new routine and sticking to it, and you’ll start seeing a difference in your physique in no time.

Read Also:

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Tricking Handheld BMI Machine Scores

One survey has returned the results that around half of Americans are trying to lose weight. This isn’t to say that half of the US population is heavily overweight, but it does point to many people taking a keen interest in their weight and body fat levels. There are many options for measuring BMI and body fat today, with calipers, handheld machines, and smart scales available. Some of these devices can help you to understand your BMI, and others go far deeper and measure a number of health metrics. However, are these devices accurate, or could you accidentally, or intentionally, trick them into giving false readings? What is BMI and what is the difference with body fat percentage? According to the Centers for Disease Control and Prevention, if someone had a BMI reading of 18.5 to 24.9 then they would be considered healthy. Of course, this doesn’t measure other metrics and doesn’t take into account any other health problems. BMI stands for Body Mass Index, and this is calculated by measuring a person’s height and weight, to give a rough idea of how much fat is being carried as a percentage. Body Fat Percentage, or BFP, refers to the total mass of fat, which is then divided by the total body mass. This is a more complex calculation than BMI. Can you trick a BMI machine? To understand how someone might fool a BMI machine, it is partly necessary to understand how they work. A BMI machine works by sending an electrical signal through the body. BMI is worked out by measuring the time it takes to get from one side to the other. This signal may travel from hand to leg, hand to hand, or leg to leg. As the signal travels through the body it will go through water, fat, muscle, and bone. It cuts through the water faster than muscle and bone. The signal travels at its slowest when moving through fat. This is how you can trick a BMI machine. Drink water to fool a BMI machine The electrical signal moves most slowly when hitting fat. If that fat area is represented as a percentage, then the less you have as part of your body, the lower your BMI will be. Drinking more water will fool the machine into believing you have a lower BMI score. Conversely, if you dehydrate yourself, it will see the fat reserves as a higher percentage. Just as you would stay away from certain foods to be healthy, you should stay away from too much water if you want a proper BMI result. Medical conditions, menstruation, and even skin temperature can also affect results. Can BMI machines help you to lose weight? Handheld machines are perhaps not the best way to get your BMI results. Machines that bring back the best results run from leg to leg, so a smart scale would be a better option. A BMI smart scale can offer a more accurate way to measure your fat percentage and help you to set fitness targets. The smart scale from FitTrack for instance, lets you measure 17 different health metrics including BFP, BMI, bone content, and basic metabolism. They are said to be as accurate as a DEXA scan. Understanding metabolism and fitness levels are also important when looking to lose weight and body fat. Exercise and diet are key to achieving these goals. Best ways to improve BMI Getting an accurate BMI test is important to see where you are before you set off towards your goals. Do not dehydrate yourself, and do not drink an excessive amount of fluids before you use your BMI scales. This way you will get accurate, and consistent scores each time. Smart scales can also measure metabolism and exercise, and the right foods can help improve this area. This is one reason why fitness is important for weight loss. Metabolism helps to burn calories and fat. Therefore, improving your general fitness will lead to weight loss. When it comes to exercise try to concentrate on activities that burn fat and do not build muscle. Jogging will help more than high octane sprinting. Half an hour of cardio every day will help you to start reducing your BMI. Proper diet is also important. According to Healthline, there are plenty of foods that can help you to burn fat. These include fatty fish with plenty of Omega 3, and green tea, which can help remove belly fat. Summary BMI machines can indeed be tricked, but it is unlikely anyone would want to do this intentionally if they were serious about fat reduction. However, by drinking too much, or too little fluids, you could do it by accident. If you do decide to improve your BMI scores and reduce body fat, then using smart scales, combined with a healthy diet, and a fitness routine is a good way to achieve your mission. Read Also: 10 Best Protein Shake Recipes for Weight Loss Best Weight Loss Program to Lose 20 Pounds Chili Peppers Boost The Weight Loss

Achieve Stronger Core Muscles: The Ultimate Guide To Ab Trainers

An efficient core is vital to overall fitness and functional movement. It can improve posture and stability, but a substantial body boosts athletic performance while decreasing injury risk. Traditional ab workouts typically involve repeated crunches and sit-ups that may become tedious after some time and may produce varied results for each person. Thanks to advancements in fitness technology, there are now innovative tools such as Abs Trainers that use EMS (Electrical Muscle Stimulation) technology to help build stronger core muscles without needing to perform crunches and twists for hours. In this comprehensive guide, we'll delve into this fantastic tool's world: how it works, its benefits and how you can incorporate one into your fitness regime to enhance existing Ab routines. Understanding Abs Trainers And EMS Technology What Are Abs Trainers? Abs Trainers are cutting-edge fitness devices that target and stimulate abdominal muscles with electromagnetic muscle stimulation (EMS). EMS involves applying electrical impulses directly to muscle groups, inducing them to contract involuntarily - similar to traditional exercise; however, with Abs Trainers, these contractions are more intense and frequent for an enhanced workout for core muscle groups. How Do Abs Trainers Use EMS Technology? An Abs Trainer is a cutting-edge fitness device designed to revolutionize abdominal workouts. Boasting an advanced control unit and strategically placed electrodes, this revolutionary system takes your fitness regimen to new heights by harnessing low-level electrical impulses for muscle stimulation that traditional exercises simply cannot compete with. Careful electrode placement ensures the electrical impulses target both superficial and deep core muscles for maximum effectiveness, providing a comprehensive workout. Penetration deep into muscle tissue means even the hardest-to-reach fibers are engaged, creating the full potential for strengthening and sculpting the core. The Abs Trainer stands out from its competition thanks to its incredible efficiency. Traditional abdominal exercises require hours-long repetitions and extended gym visits; in contrast, with its ground-breaking technology and revolutionary results delivered within much less time by just a few sessions per week with the Abs Trainer, you're guaranteed visible improvements in core strength, stability, and aesthetics. The Benefits Of Abs Trainers 2.1. Time Efficiency One of the primary advantages of an Abs Trainer is saving time. Traditional ab workouts may take up to an hour, involving various exercises and repetitions; in contrast, an Abs Trainer session only needs 10-20 minutes for comparable results, making it the ideal solution for individuals with busy schedules. 2.2. Convenience And Portability Ab Trainers are designed to be convenient and portable, making them the ideal complement to your active lifestyle. Abs Trainers fit effortlessly into daily life without disrupting it or drawing too much attention to themselves, from running errands or taking a leisurely walk to attending the gym. Plus, they're wire-free and won't draw unwanted attention if used anywhere! 2.3. Suitable For All Fitness Levels Abs Trainers can accommodate anyone, whether a fitness novice or a veteran gym goer. You can adjust the intensity of the electrical impulses to match your fitness level and gradually increase difficulty as your core muscles develop strength. Their adaptability makes Abs Trainers an inclusive and accessible tool for people of all fitness backgrounds. Incorporating Abs Trainers Into Your Fitness Routine 3.1. Warm-Up And Cool-Down Warming up before starting an Abs Trainer session is vital to avoid injury and maximize its efficacy. Engage in light cardio exercises like jogging or jumping jacks for several minutes; afterwards, perform static stretches to aid muscle recovery. 3.2. Consistency Is Key Consistency is critical when using an Abs Trainer to maximise results. Make an effort to use it at least 2-3 times each week alongside full-body workouts and healthy eating habits; long-term commitment will improve core strength and appearance. 3.3. Combine With Traditional Exercises Abs Trainers are highly effective, but combining them with traditional ab exercises can strengthen your core strength. Planks, leg raises, and bicycle crunches are excellent exercises that complement EMS training; remember to adhere to the correct technique to avoid strain or injury. Conclusion Abs Trainers and EMS technology have transformed how we achieve stronger core muscles, no longer limited by tedious crunches and sit-ups alone. Now with portable Abs Trainers that offer time-saving benefits and suit individuals of all fitness levels, Abs Trainer sessions can become even more efficient and effective! Avoid old-school sit-ups in favour of an innovative world of Abs Trainers to achieve the strong core you've always longed for - sit-ups cannot compare in efficiency and convenience! Read Also: Seeking a Healthy Career: 10 Tempting Medical Careers to Check Out 8 Awesome Health Benefits Of Dark Chocolate Different Types Of Blood Circulation Exercise

How To Achieve Mastery Of Biochemistry Concepts?

Biochemistry reflects on the chemical compositions of living organisms. If in a science class one has encountered statements like the chemical composition of blood glucose is C6H12O6, then this lesson is part of biochemistry research that has found its way to textbooks. Biochemistry also deals with chemical interactions between living cells. For instance, once we eat, the process of digestion that releases energy in the form of ATP and the chemical reaction involved in these metabolic activities are part of biochemistry. The signals released by the brain in response to pain, how oxygen is used by blood cells, and the entire chemical process involved at the molecular level is studied as part of the biochemistry discipline. A biochemistry course can be taken both as a specialization or an interdisciplinary course along with a related major or minor for challenging career prospects in life sciences. Interested students can check out this biochemistry course. Scope And Uses Of Biochemistry Biochemists hold numerous positions not just in the direct or ancillary healthcare sector but also in any field that involves food and nutrition. Here are a few areas where biochemistry is used: A. Nutritional science The molecules like amino acids, lipids, fats, carbohydrates, and fiber constitute the macros of a balanced healthy diet. Biochemistry in food and nutrition deals with the process of generation and maintenance of the essential macros and glucose levels in a body. Any tipping in the readings will be the result of the body's chemical response to any underlying disease condition. B. Genetic engineering Genetic engineering is technically a branch of biotechnology. However, to understand DNA sequencing, chemical composition is necessary information. And hence biochemistry becomes an interrelated discipline for genetic engineering. Biotech is widely used in understanding pathological specimens of microbes, and human, veterinary, and plant genes to help in combating diseases, creating resistant varieties of bloodlines in animal husbandry, and disease-resistant variants of plants. C. Medicine Pharmacological advances in new drug formulations, the development of vaccines, immunology, and pathology are some areas where biochemistry is widely used. Only through biochemistry, the rollout of Covid vaccine was possible. Tips For Preparing For Biochemistry Biochemistry is a vast subject that deals with humans, animals, and plants. It has other sub-categories like structural biochemistry, enzymology, xenobiotics, and organic and molecular biochemistry. Considering the numerous topics, although the subject is interesting, studying for coursework can be daunting. But with a little bit of planning and learning hacks, preparing for biochemistry lessons can seem like a breeze for students. Here are tips to prepare for biochemistry coursework: 1. Memorize The chemical sequence Biochemistry is one of the least-liked subjects by many because of the many chain reactions and pathways that one needs to remember. The only way one can remember these chemical reactions is by logically grasping them, and then writing them down 2-3 times to memorize them. Once you have understood and memorized it correctly, write it backward. This step seals the content in your memory for a long time. 2. Revise important topics Biochemistry is easy to forget a subject if you have not grasped the concept and memorized it. Topics related to organic biochemistry, lipid metabolism, amino acids secretion, enzymes secretion by glands like the pituitary and liver, the pentose phosphate pathway, and nucleotides need to be revised through notes revision, flashcards, and practice quizzes. 3. Study groups Divide the biochemistry topics among members of study groups to make notes. In this manner, all the important topics can be revised easily by dividing the work related to notes and crucial points that form the framework of the lesson 4. Illustrate Biochemistry is easy to remember when you use imagination and draw the reactions in a fun and easy-to-understand manner. You can always give character names to any of the molecules that are both easy to remember and relatable. 5. Focus on an essential topic Divide the topics into the most repetitive and course-wise imperative ones. Divide your attention in an 80:20 ratio and give more importance to the core topics. In this manner, the regularly difficult topics are covered and repeated. Twenty percent dedicated to other least important topics can be revised once. This way is ideal when trying to fit in a lot of work within a short timeframe. For instance, you can give more time to topics on metabolic and organic chemistry, enzymes, and pathways. 6. Comprehend Biochemistry is a science subject and rote memorization alone can never work. The only way to retain it for a longer time comes from grasping the concepts and even memorizing them. If you can practice explaining the concepts to a five-year-old by following the Feynman technique, then the chances of you understanding the concepts are more. 7. Biochemistry terminology All the terms used in this subject are different and some concepts will be completely new to you. Enzymes have suffixes like lyases, hydrogenases, oxidases, etc. A grasp on these terms by memorizing through mapping can help a student fare better 8. Structural biochemistry Learning the chemical structure of molecules of chlorophyll, glucose, enzymes, amino acids, triglycerides and all other compounds within a living being will help biochemistry enthusiasts in their research as well 9. Organize study time As the syllabus of biochemistry is an expanse, allotting a specific time and sticking to the schedule will help individuals gain confidence and have enough time to revise important topics before tests. 10. Take short breaks When reading long topics and sequentially memorizing them, it is essential to take short breaks that can help a person rejuvenate and remember the lesson. Conclusion: Biochemistry is an important subject in medical school and some of the stem sciences. It is an essential subject in life science. There are a wide array of jobs that can be obtained with an education in biochemistry. It is an important part of the med school program as well. Anyone interested in studying biochemistry can explore online Medtech platforms that will aid in improving the grasp through multiple immersive topics with animated illustrations. Read Also: Creating Health Advice Resources? Foreign Language Versions Are Essential How Can Healthcare Staffing Benefit You? 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Quarantine Weight Gain is Real: What Should You Do About It?