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How to lose quarantine weight in 5 easy steps

We’ve all sat at home this past year, slowly ballooning. We probably haven’t even noticed until one day those jeans fit a little too snug.

Oh no, you’ve gained the Quarantine 15! How do you get this weight off?

Simple.

Follow these 5 easy steps and you’ll be slim and trim in no time.

Eat Raw Vegetables 

There are many vegetables that can help with weight loss. 

These are low-calorie, nutrient-rich foods that are crucial to shedding that quarantine weight.. Vegetables have no cholesterol or sodium, are low in fat and high in fiber. All of these properties make vegetables a great way to lose weight. 

The following vegetables, considered superfoods, have anti-oxidant and anti-inflammatory properties that are the key to their weight-loss benefits:

  • garlic
  • onions
  • turmeric
  • ginger 

These are considered more than just flavoring agents. Not only do they help with weight loss, these foods can boost your immunity and can also help soothe inflammation.

Remember: the main idea behind raw vegetables is to eat as much as possible. Many of the calories—and nutrients—that are lost when vegetables are cooked are retained when the plant is eaten raw, so raw vegetables are a healthier alternative.

Eat Beans and Legumes 

Beans and legumes may be small, but they pack a lot of nutritional punch. They’re also inexpensive, readily available, versatile, and tasty. In fact, in many parts of the world, beans and legumes are a staple part of the diet, and have been for thousands of years. One of the reasons beans and legumes are so popular is that they’re so easy to cook and add to a variety of dishes. Due to their popularity, it’s easy to find recipes that include them for every meal of the day.

Beans and legumes are also high in protein and fiber, and research shows that people who eat them are less likely to be overweight.

In addition, they are also a good source of iron, which is essential for the body to make new blood cells. By eating them regularly, you will feel energized and less likely to snack on junk food, which will help you to lose weight and keep it off.

Eat Lean Meats 

Lean meats can be part of a healthy, well-balanced diet if you plan your meals and follow the MyPlate guidelines. MyPlate is the new food icon that replaced the food pyramid. It recommends filling half your plate with fruits and vegetables, one-quarter with whole grains, and the last quarter with lean meats. 

Lean meats contain a good portion of protein. Protein helps to build and maintain muscle mass, and may even help your body burn more calories.

The best meats to help you lose weight are lean meats with little or no added fat: chicken breast, turkey breast, and lean cuts of beef and pork. Other options include ground beef, skirt steak and flank steak. 

Look for the words “loin,” “round,” “sirloin,” “chuck,” and “round” on the meat packaging. Those are just a few of the cuts of meat that will keep the quarantine weight off. 

Snack on Fruit

Eating fresh fruit can help you shed that quaratine weight. 

Fruit inclues a bunch of vitamins, minerals, fiber, and water. While fruits are sweet and have sugar, most of the sugar occurs naturally and is not added during preparation. This means that the sugars in fruit are more slowly digested, which helps stabilize blood sugar levels and control hunger.

Increase Your Fiber

Fiber is an indigestible carbohydrate that our bodies can’t digest—but that’s not necessarily a bad thing. 

In fact, fiber is one of the most important nutrients you can add to your diet because it has so many weight loss benefits.

It helps you feel full faster, absorb fewer calories and helps to control your blood sugar levels. 

The following foods give you 5 or more grams of fiber:

  • Chia seeds: 34.4 grams
  • Split peas: 8.3 grams
  • Lentils: 7.3 grams
  • Chickpeas: 7 grams
  • Kidney beans: 6.8 grams
  • Avocado: 6.7 grams
  • Raspberries: 6.5 grams
  • Artichoke: 5.4 grams

However, be careful. Surprisingly, many common foods with high fiber content are actually high in calories. Take a look at white rice versus broccoli. White rice has 1.42 g in a 1 cup (8 ounce) serving. Broccoli has about 1 gram for 5 ounces. Yet, white rice has almost 200 calories, while broccoli has 50 calories. You could eat 4 servings of broccoli for each cup of rice. Or to put it another way, eat some broccoli and save room for more fruits and vegetables.

In the end, losing that quarantine weight and maybe going back to the office or getting ready for the next Christmas party, doesn’t need to be painful or hard. Just follow some of the 5 simple steps and you’ll fit into your clothes pre-pandemic.