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Gain Weight During Lockdown? Here’s How to Regain Control

Gain Weight During Lockdown? Here’s How to Regain Control 1920 1080 Chase Jennings

weight gain kanika chadda gupta weight loss

Gain Weight on Lockdown? Here’s How to Regain Control

Over the last two months, much of the country has been in a state of self-isolation, and many of us have put on a few extra pounds. This unwelcome quarantine has led to stress, and, as we all know, stress can lead to overeating.

What Can I do?

If you’ve noticed the scale inching up as the days trudge on, remind yourself that lockdown is not going to last forever. Someday soon, you’ll be back out into the real world, and you’re going to want to look and feel your very best.

Fortunately, there are many ways to reverse the bad habits you may have picked up over the last 60 days. One of these is to adopt healthy stress-busting habits. This is especially important if you are a caregiver since, as Community Home Health Care points out, stress weighs heavily on those that care for others.

Look for new outlets, which might include blogging, exercise, or meditation. Note that none of these suggestions involve cooking or put you in a situation where you would eat as part of a social setting. When you learn to remove food as a comfort item, you won’t be tempted to ingest excess and unnecessary calories.

Next, reframe how you dine. Make a rule that food must be consumed in the kitchen or dining room, so you’ll be less likely to eat in between meals. You’ll also want to make a point to utilize the food you have in your pantry in the most healthful ways possible. A few great examples of healthy recipes you can put together without having to go to the grocery store include spinach tortellini soup and quesadillas made with untraditional ingredients, such as legumes. You also likely have a great base for soups and sandwiches as well as healthy casseroles.

Once you do begin to venture out again, prioritize nutritional foods, such as salads, fruits, and lean proteins. As far as vegetables go, you already know you’re supposed to be eating the rainbow. But if you are one of the many people who can’t stomach the earthy taste of greens, you’re going to need to put in some work retraining yourself on how to eat healthily. According to Precision Nutrition, there are three basic steps to make this happen. These are to challenge yourself to try things you don’t normally eat, pair them with something you do, and then look for ways to cushion the bitterness, which is likely your biggest turn off when it comes to things like kale and asparagus.

Finally, if you’re still having trouble mastering your food intake, it can help to hire a nutritionist. This is an individual, who may post their services on freelance job boards such as Upwork, who can work with your tastes and preferences to help you manage your caloric intake.

Diet and Exercise

Fitness buffs are happy to tell you that the only way to lose weight is to hit the gym and hit the gym hard. This is actually not the case, although exercise is crucial and can help bolster your weight-loss efforts. Even if you’re not used to working out, make a point to add at least 30 minutes of exercise to your day every day. Running, jump roping, and even activities such as kickboxing, are all great ways to lose weight, and come with the added benefit of letting you expel pent-up stress.

If you’ve gained a little weight, don’t worry. We are in the same boat. But if your ultimate goal is to waltz out of your house wearing your pre-pandemic pants, the time to take action is now. Remember, managing your weight starts with what you eat, so start in your pantry. When you reframe the way you look at food, you can make healthy and delicious meals with what you’ve got. And as quarantine comes to a close, remember to prioritize vegetables and other healthy options at the grocery store.

 

Guest post by Jennifer McGregor

Photo Credit: i yunami on Unsplash

Dougmary & Kausar – Fitness for Moms

Dougmary & Kausar – Fitness for Moms 2290 1735 Kanika

Childbirth is the most miraculous thing a woman’s body can go through. It’s incredible how we are built to produce a human being inside of us, with a beating heart, functioning brain, organs, and limbs. The aftermath, however, can be difficult for many – the stretch marks, deflated breasts, C-section scar, and overall pockets of weight gain that don’t seem to disappear.

I think all moms can relate to feeling some level of body dysmorphia after giving birth. I used to look in the mirror and barely recognized myself. I’ve been a fitness enthusiast and dancer my whole life so it was hard to stomach (quite literally!) my extra weight, which was due to the fact that I was carrying twins and breastfeeding (btw, it’s a myth that all women lose weight from nursing. Sure it may have helped my uterus shrink back to size, but my caloric intake had increased in order to produce milk for two hungry babies!)

When I was about six months postpartum, a friend of mine told me about a Mommy-focused fitness challenge she participated in and won (Go Aarti!) in our area. Right away, I asked “where do I sign up??” The Jersey City Slim-down Challenge was launched by moms Kausar Rasul (Founder of Golden Sneaker) and Dougmary Esquijarosa (Founder of A Green Unicorn) who aim to help mothers achieve their fitness goals, build confidence, and lead a healthy lifestyle for themselves and their families…for good.

How did you two meet and what compelled you to join forces to launch the Jersey City Slim-down Challenge?
Kausar: I began teaching “Mommy and Me” Zumba classes in 2016, and Doucky (Dougmary’s nickname) was one of my students. A year later, she launched her business as a certified nutritionist. I always wanted to offer programs other than just Zumba, so I reached out to her to see if we could work together. We both had a common mission, which is to help moms get their body back and start feeling healthy again. Our ideas and expertise gave birth to what is now the JC Slim-down Challenge.

Were you always into fitness & healthy living?
Kausar: My background is in biochemistry, but on a personal note, my whole life I struggled with my weight. Zumba was the best decision I made after having my first born. I began teaching Zumba and Zumbini (Zumba for kids) for a few years. I decided to go back to school and this year I graduated as a Nutrition and Fitness expert, which has helped me tremendously not only in my business but in my personal life as well.

Doucky: I really liked playing sports in school and while at university. I practiced gymnastics, soccer and Tae Kwon Do but nothing serious; I was never consistent with exercise as my studies took priority. I graduated with a degree in mass communications and worked for over a decade in advertising.

I became interested in living a healthy lifestyle when I found myself 25 pounds overweight, with very low energy, mood swings and digestive issues that I thought was normal after having a baby. I started exploring new foods and recovered my energy levels, which drove me to exercise regularly and allowed my digestive issues to disappear. At that point I knew I wanted to share my experience with the world. I used my Instagram account to post healthy, simple recipes and then I decided I wanted to become a Fitness and Nutrition Expert and dedicate myself to helping people change their eating and exercise habits.

Did you have an “aha” moment as a mom, where you decided you had to make a change in your life?
Kausar: When my daughter was 15 months old, I felt like I had no energy to keep up with her. I was always tired. I lived on 3-4 cups of espressos a day. I was still carrying 20 pounds of post-pregnancy weight at the time. I knew I needed to get bring about some serious lifestyle changes and get my body back to feel like myself again. That motivated me to get certified as a Zumba instructor.


Doucky: When my daughter started solids, my husband and I were really sick and overweight. I felt concerned because I didn’t want to raise a sick kid. I read a lot, practiced tons of recipes and learned about food labeling (the good, bad, and ugly!) in this country.

Also, after going to several doctors and finding no cure for our digestive issues, I felt the need to get to the root of the problem myself and go back to the basics. Now my husband and I are very active, eat the healthiest we have in our entire lives, and we even feel younger.

Tell us about the Mommy challenge, the criteria, and benefits.
Kausar: This JC Slim-down challenge is carefully designed for moms who are ready to get back into the fitness world. We provide support and accountability which is one of the biggest factors for most moms who have clear weight loss goals. We provide unlimited Zumba and conditioning/strength classes, a personalized nutrition plan, weekly meal plan, grocery shopping list, simple recipes, meal prep plan, 24/7 Q/A support, 2-3 at-home exercises, before and after photos, and fitness assessments & measurements so you can actually see the progress.

Doucky: After experiencing our own transformations, Kausar and I sat down and evaluated what worked for us. We analyzed the challenges that many mothers face when it comes to losing weight. For instance, we offer on-site childcare for anyone who needs it. Everyone knows that they have to exercise and eat vegetables so why are moms not doing it? We came up with ways to keep moms motivated like a private Facebook group for our challengers where they post their daily progress (photos of themselves post-workout, or what we call a “sweatfie,” their meals for the day, water intake, healthy recipes, and more). Having a support system makes a huge impact and helps keep people accountable.

What are some of the success stories?
Kausar: Our average weight loss/inches lost is between 5-13 lbs and 18-25 inches in just 6 weeks! Check out our challenger reviews here.

Doucky: Every single mom has her own success story because each comes with her own goals in mind. The end result is not only losing weight, but gaining confidence, feeling energetic, and being happier because their kids are eating healthy and are learning from them. You can check out more testimonials here

Have you noticed an evolution from the first challenge until now?
Kausar: We are constantly trying to learn, grow, and perfect our programs. After each challenge, we request evaluations so that we can come up with improvements as we go. From our first challenge till now we have added several features. It used to be 4 weeks but now it’s 6 weeks, we added a point system to encourage the challengers to work harder, and we tapped local businesses to sponsor fun gifts and prizes for our winners.

Doucky: We have had seven challenges thus far and they keep getting better. In fact, most of our challengers come back and want to participate again because we are constantly changing things up!

What do you like most about motherhood and running your own business?
Kausar: I love being able to spend ample time with my kids. I chose this career to give me flexibility and I LOVE it.

Doucky: I changed my career because I genuinely wanted to help people but also because I wanted to be there to raise my daughter. I didn’t want to miss a thing in her life. I had her after 8 years of marriage and I really, really wanted to witness her grow up. Now that I have this flexibility, I go to all her activities in school and am present in her daily routine. I love it and she loves it. It has been a win-win.

What are some songs on the Zumba playlist?
Kausar: My absolute favorite songs on my playlist are Badtameez Dil, Dura (Daddy Yankee), Mi Gente (J. Balvin, Willy William), Echame la Culpa, and Guarachar Salsaton.

What are some of the HIIT exercises you have the ladies do?
Doucky: I love burpees! It is one of the most complete total-body exercises. I know most people are resistant to do them, but they are really good for your overall endurance and strength. Suicide planks and plank jacks are my other favorites.

If you were to share one tip (fitness/nutrition) with moms, what would it be?
Kausar: Make time for yourself and your health. You are IMPORTANT.

Doucky: Make ‘living healthy’ a lifestyle, not a trend.

To learn more about these Kausar & Dougmary’s programs, visit Golden Sneaker and A Green Unicorn.