I stood there in disbelief. Could I really have let this happen? As the digits seemed to intensify before my eyes, I felt a sinking feeling in my gut. I knew that what I was facing was real-- and I knew exactly how it happened.
The entire world was in disbelief. All of humanity was questioning everything-- survival and life itself. What was happening? What was this epic reckoning? What sources could we trust? When will it end? I was in a bit of a fugue state as I tried to wrap my head around temporarily closing my practice (for how long?), volunteering to serve on the front lines (would I risk potentially exposing my family?), and whether this new virus would prove dangerous and deadly (it did!), among so many other heavy thoughts that lingered in my mind and impacted my heart equally deeply. A combination of the uncertainty, frustration, and stress created a formidable mass (read: mess) that seemed to stay with me for weeks. Physically, this disruptive state of angst resulted in a fourteen pound weight gain.
It was clear to me how the psychological and mental weight I was experiencing during those first few months manifested as physical weight gain. I attributed it to stress (and cortisol), self-soothing (but too frequent) dietary habits (way too many pizzas and ice cream bars and too much sugar), and a lack of consistent, sweat-worthy exercise. For the most part, I was responsible. I own it. However, I was also gentle with myself because I allowed it happen, given the circumstances, and then made good on the promise to myself to get back to a healthy state (holistically, and not just a healthier weight).
This blog serves as an acknowledgment of hope, that things will, indeed, get better, though it may take time. It is also my intention to help to inspire you to have faith that you have all that you need to regain your glow, get back your mojo, and reclaim your FAB holistically, on as many levels as you are willing.
To address the subject of unwanted weight gain, here are my top ten, vetted and proven, recommendations to lose unwanted weight during a pandemic. We are, indeed in it together.
1) Create a plan: set small and attainable goals daily that will add up to lead to a larger goal. Aim for a pace of a 1-2 pound weight loss per week. Set a routine so that it will become second nature to go through your steps to success;
2) Think about what you are eating: significantly reduce sugar and unhealthy fat intake. Increase intake of brightly colored fruit and green, leafy vegetables, and eat according to a nutrition plan that most agrees with your body's chemistry. Also consider cooking your own meals rather than taking out;
3) Give thought to how much you are eating: In the most simplistic terms, what goes in must be less than what stays in. In other words, expend more energy than you take in. One of the ways to do this is by caloric restriction. It's that simple-- but not necessarily easy to do. Also, this is not always the case for some people who are struggling with weight loss secondary to a hormonal condition, genetics, a medical cause, other physiologic issues, or a combination of these. For others, the equation may be effective. If, for example, you decide to restrict your intake by 300 calories per day, this can be in the form of eating 200 calories less and exercising the equivalent of 100 calories that day;
4) Exercise helps. Consistent physical activity is important for many reasons. Find a form of physical activity that you enjoy (for the most part!) and with which you may be consistent. While exercise may not always lead to significant weight loss for some people, it will help to improve mood and overall health. Dr. Viana, clinical director of the Yale Metabolic Health & Weight Loss Program states "Exercise is not the main factor for weight loss, but it plays a role in keeping weight off once you lose it."
5) Go to bed: Numerous studies have demonstrated that inadequate sleep may contribute to unwanted weight gain or to difficulty in losing weight. Ideally, obtaining at least 8 hours of uninterrupted, restful sleep each night is beneficial and required for the body's regenerative processes. (With two young dogs as well as hormonal changes... undisturbed, restful sleep has been a challenge for me. Listen to Fifteen Minutes of FAB on my Forever FAB podcast for reviews of products that I have used to help with a great night's sleep.);
6) Adopt an attitude of gratitude: practicing gratitude may help to promote a positive mindset, and a more favorable mindset may lead to lifestyle habits that are conducive to greater health (and improved eating habits);
7) Be realistic: if you want to lose the unwanted weight, you must be committed and serious about your goal. Take small steps daily rather than thinking weight loss will occur in a very short period of time;
8) Get your mind right: to assist with optimal weight loss, lose those things that sabotage efforts: alcohol, sugar, negativity, toxic people;
9) Manage stress: it cannot be stressed enough (no pun intended) that stress wreaks havoc on the body physically, mentally, psychologically, and physiologically. Cortisol is known as the "stress hormone" as it increases during times of tension. increased levels of the hormone also leads to higher insulin levels, which triggers a drop blood sugar. Your body senses this drop as hunger and cravings for sugary, fatty foods. Learn techniques to help you manage your stress. If you come to a block, seek help from professionals: spiritual adviser, therapist, your physician (via telemedicine);
10) Have compassion for yourself: be easy with yourself. Approach your weight loss goal with self love and from a place of faith in yours;f and optimism. After all, stressing yourself out over any lack of progress will only counter your progress and may potentially set you back.
Onward, forward, and upward (in growth and evolution, but not in weight!),
With love and gratitude,
Stay Beautiful-- inside and out!