Beating the lockdown bulge

One additional side-effect of the Covid-19 pandemic is the ‘Lockdown Bulge’ – the unwanted kilos that have crept around the belly region ever since New Zealand went into lockdown. 

Certainly, many of my clients have been complaining about it. Thanks to horse shows and all other sports competitions being cancelled during the stricter lockdown levels, and work being done remotely, many people found themselves right out of their everyday routines, with more time on their hands.  

And for some, this was a double-edged sword: more time available meant more time for exercise, but also more time to indulge. Consequently, you become fitter but also fatter.

With the pandemic situation continuing to evolve, working conditions as you once knew them may have changed forever, and many people will find they are working from home a lot more. There are, of course, many bonuses associated with this – less commuting time, more flexibility in your day, and so on. But the downside of working from home is that it can be challenging to sustain healthy eating habits and this is made worse if you are still trying to get rid of the lockdown bulge.  

It is a fact that being overweight is mainly due to a combination of inactivity and an unhealthy diet. As we horse riders are generally pretty physically active, it is more likely to be our eating habits that need an overhaul.  

It is important to understand that there is no such thing as bad food; however, there are bad eating habits. Below are six challenges for you to focus on towards creating healthier habits to remove your lockdown bulge!

Challenge 1: Drink your daily water requirement!

An average person should drink at least 2-3 litres of water each day.  To work out your daily water requirement, take your bodyweight (kg) and multiply it by 0.033.  

Example: Body weight 70 kg x 0.033 = 2.31 litres of water to drink a day.

Now that the weather is getting hotter, staying hydrated is even more important. A bonus to drinking plenty of water is it is a distraction from snacking, and helps stop that peckish feeling. Sometimes when you think you are hungry it is more likely that you are just thirsty.  Drink a large glass of water before each meal to fill up. If you don’t like cold water, then drink your favourite green/herbal tea instead.

Challenge 2 – Eat five servings of fresh fruits and vegetables a day!

Eating a diet high in fresh fruits and vegetables will give you more energy and make you full for longer.

Just like your horse needs the right food to perform well, we also need the right food to get the best out of our bodies for physical activity and learning. Eating plenty of fresh fruits and vegetables will give you the nutrients needed to provide you with energy, healthy immune function, and digestive regularity.  

For optimal health aim to eat at least three servings of fresh vegetables and two servings of fresh fruit every day.  

Challenge 3 – Reduce your daily free sugar intake!

Cravings are often set off by irregular eating, causing your blood sugar levels to drop; in turn making you crave sugar.  Eating too much sugar not only causes weight gain and tooth decay but it can cause various other health problems such as diabetes, heart disease, fatty liver, metabolic syndrome and arthritis.  

According to the American Heart Association, the daily maximum amount of free sugar an adult should consume is six teaspoons (100 calories) for a woman, and nine teaspoons (150 calories) for a man.

A standard 355ml can of Coke has 9.75 teaspoons of sugar, which is more sugar than an adult should have in an entire day.

Free sugars are any sugar added to food or drinks. Sugars in honey, syrups (maple, agave, golden) and (unsweetened) fruit and vegetable juices occur naturally, but still count as free sugars. However, sugar found naturally in milk, whole fruit and vegetables does not count as free sugar. Read food labels thoroughly and be vigilant of the sugar hidden in sauces, spreads, flavoured yoghurts, breakfast cereals, muesli bars, and drinks. 

Challenge 4 – Fill out a daily food diary!

Be a mindful eater and write down everything that you put into your mouth by filling out a food diary, either on paper or using an app such as My Fitness Pal or Lose It. If you know that you have to consciously record everything you eat it makes you accountable, and can be a big deterrent from mindless snacking. Keep your meal timings consistent to prevent being over hungry and then wanting to binge on junk food. When you do eat, sit down at the table and chew your food properly, remember that you won’t feel full until 20 minutes after you have eaten.  

Challenge 5 – Eat only when you are physically hungry! 

Start to think of food as fuel and nourishment for your body, and only eat when you experience physical hunger signs. Try to avoid eating for emotional reasons such as boredom, tiredness, angry, sad etc.  

Below is a table of both emotional hunger signs and physical hunger signs; before eating use this table as a guide to assess what kind of hunger you are experiencing:

Challenge 6 – Prepare and buy healthy foods only!  

Stock your fridge and pantry with healthy food; if you have unhealthy foods available it can tempt even the most disciplined person.  Set yourself up for success, get rid of all the junk food, and pack healthy lunches when going out. Have a stash of healthy snacks in your car or truck, plan all your evening meals a week in advance. Make your shopping list and stick to it – even if there is a big special on some high sugar, high fat low nutrient food, do not consider deviating from your list.  

Whether you are working from home or going into work at an office, don’t get into the habit of sitting too long. Stand up regularly, go for a walk, do some physical chores, or even do some stretches.

If you are successful in creating healthy eating habits, in conjunction with an active lifestyle and plenty of sleep; you will have more energy, be less stressed and above all else, you will remove the lockdown bulge.