We can all agree that the year 2020 has been a wild ride… I know that it has been for me! I have struggled with adjusting to the shutdowns throughout the pandemic, weight and mental health wise. I am an advent foodie lover, restaurant goer and adventure seeker whether that is concerts, amusements parks, or traveling. When those hobbies came to an abrupt stop, I did not know what to do. At the same time, I noticed the scale moved in a way that I was not fond of and I was lost living this more sedentary lifestyle. I quickly realized I needed to make changes within my daily routine in order to create a healthier me in the new year.
After doing more research I found I was not alone. Weight Watchers completed a survey of 1,004 American adults that showed the average weight gain during the pandemic has been 10.7 pounds for women and 15.1 pounds for men. There are many factors that could have caused this unwanted weight gain including:
- Excessive stress due to changes from recent events
- Education being completed remotely
- Increased anxiety, depression and loneliness
- Increased sedentary lifestyle due to gathering restrictions
- Changes in daily routine
Don’t let the number on the scale bring your spirits down when transitioning into the New Year. Go easy on yourself. With some lifestyle changes, you will get back to where you want to be! This year was harder than any of us could have predicted. Let’s take this time to reflect on the year… the good, the bad, and the ugly. From those reflections, we can use them as a learning tool in order to make a healthier you in the new year!
Creating positive lifestyle changes will help with weight management, regaining confidence, and boosting your mental health! This is the time to break the cycle we were currently living in and start fresh, with a new mindset and positivity. Here are six tips to for a healthier you in the new year.
Form a Daily Routine:
Set a daily time to wake-up and go to bed each day. Lack of sleep can cause the number on the scale to move in a way we don’t like. This can not only cause extra stress but less energy and motivation throughout the day. Aim for at least seven hours of sleep every night. WebMD and Yale medicine have additional tips to help you get into a daily routine.
Prepare Homemade Meals:
Preparing meals at home rather than going out to eat is a great way to be in control of how you are fueling your body.
- Learn to cook or research ideas to make cooking fun and exciting by participating in a virtual cooking-class
- Whip out a family recipe book to find great meal recipes while making new memories
- Meal-plan to stay on track with healthy eating. Food network provides a helpful tip for a starting a meal-plan routine
Continue to Dress as if you are going into Work:
Do you find yourself wearing your sweatpants and oversized sweatshirt more often than you would like? I know I do! With work, school, internships being completed mostly from home, continue to dress as if you are following your normal workday. Not only will this boost confidence and increase productivity, but it will be easier to notice weight changes when we are not consistently in our most comfy, loose-fitting clothing.
Monitor your portion sizes:
When eating foods like potato chips, cookies or crackers, use a bowl or small plate to take only what you need rather than taking the entire bag/sleeve. This prevents excessive snacking that leads to more calories being consumed than we are aware of. Helpful sites like Myplate.org can help demonstrate how to properly portion out your meals and snacks. Continue reading to see a delicious snack recipe that is loaded with fiber, protein and best of all, chocolate!
Make Exercise a Priority:
With gyms being closed and our daily activity classes put to a halt stress, frustration and anxiety can result by living a sedentary lifestyle. Luckily, there are many ways we can exercise our bodies without the facilities we have always had access to! Here are a few ideas to get you started:
- Snow hiking, snow shoeing, skiing/snowboarding
- Virtual exercise classes
- Virtual yoga or dance classes
- Free exercise videos on YouTube
- Ice skating
- Build a snowman or fort with family or friends
- Sledding
- Weightlifting at home
- Walks around the block
- Swimming
Include at least 30 minutes per day of physical activity. Any movement is positive movement and your body will thank you during these challenging times! This link can provide more insight on how to move your body throughout the months.
Stay Hydrated:
Sometimes we confuse signs of hunger with dehydration thus leading to extra calories being consumed and still a parched body. If you find yourself constantly snacking throughout the day, drink a big glass of water before you eat, wait 15 minutes to see if the hunger has subsided.
Are you tired of plain water every day? Spice up your water with these tasty additions:
- Fresh squeezed lemon or lime juice
- Sliced cucumber with basil and mint
- Fresh sliced strawberries, berries, pineapple or oranges
Remember that the scale does not define your worth or ability. You will get back to where you want to be, but it will take time, dedication and hard work. Give yourself credit, you made it through a very difficult and unpredictable year. By adding these six tips into your day, it will help create a healthier you in the new year. You got this!
Want a more personalized approach? Schedule a free 15-minute discovery call with Carrie Weitzel founder of Colorado Nutrition Counseling to learn more.
Below is a recipe that will help keep you full throughout the day while providing your body with an abundance of nutrients! These no-bake energy balls are filled with fiber, protein and antioxidants while tingling your taste buds from the dark chocolate.
Enjoy!
-Zoie Barcus, Wellness Workdays Dietetic Intern
No Bake Dark Chocolate Cranberry Energy Balls
Ingredients
- 1 1/4 cup Rolled oats , any brand works!
- 1 Tbsp Ground flaxseeds
- 1/2 cup Natural creamy peanut butter
- 1 tsp vanilla extract
- 1/4 tsp salt
- 1/4 cup dried cranberries
- 1/4 cup dark chocolate chips
Instructions
- Place all of the ingredients in one large mixing bowl. Stir to combine the ingredients.
- You may need to adjust the recipe to reach your desired consistency. If the mixture is too wet start by adding 1/4c of rolled oats and stir. If the mixture is crumbly and dry, add 1 Tbsp at a time of peanut butter until the dough is holding together.
- Once the mixture is to the consistency preferred, place the bowl in the refrigerator for 30 minutes to set.
- After the 30 minutes remove the bowl from the refrigerator and portion the mixture into 18 round balls. A cookie scoop or measure one Tbsp can be used to roll into a ball.
- Additionally, I find it works best to put the mixture into the palm of my hand and form into a ball, if you don’t mind getting a little messy.
- Serve immediately or store in the refrigerator for up to two weeks for a healthy, fiber and protein-filled snack!