14At-Home Strategies to Fuel Your Weight-Loss Journey

在小说冠状病毒大流行中，社会疏远意味着更多的时间。无论您是在家工作，照顾孩子还是滚动24/7新闻，这些破坏和不确定性都会造成坚持减肥目标that much harder.

“Stress，，，，changes to your routine andmore inactivity than usual都是现在要考虑的所有因素。”Kaitlin Beaver，，，，a certified personal trainer based in Asheville, North Carolina. “These are not easy times for most of us, so one of the best things you can do is be kind to yourself and try to stick with as much of a routine as possible.”

In this spirit, here are 14 ways to support your weight-loss journey when you’re spending more time at home:

Not having access to your gym, working from home in close proximity to the kitchen andfeeling stressed-outnaturally make weight loss more challenging. “Stress triggers the release of cortisol，一种激素，增加了对高热量舒适食品的渴望和sleep deprivationcandrive up hunger levels and lower your metabolism，，，，” says Dr. Craig Primack, a weight-loss physician and president of theObesity Medicine Association。

Instead of trying to be a perfectionist (and getting down on yourself if you fail to reach your initial weight-loss goals),调整您的心态。“提醒自己，在当前情况下，您正在尽力而为，并尝试be patient with your weight loss”海狸说。研究显示self-compassioncan help keep you on track for the long-haul.

“您有能力利用在家的额外时间来促进一些健康的习惯。”Rebecca Guterman，路。例如，也许您一直想学习如何cook a new recipe，，，，read more before bed or master a new workout move like apushuporlunge。将这一次视为反映内向并设定新的机会SMART goals，这可以帮助您的身心健康。

Instead of getting down about having to alter your regular routine, embracing an action mindset can help you reframe things in a positive way. For example, if you’re not feeling motivated to do an at-home workout, tryharnessing the power of visualization，，，，which can help cement healthy habits.

“可视化将是特别重要的as you are embarking on a new routine that involves staying at home,” saysKim Chronister，，，，PsyD, a clinical psychologist based in California. “Before bed, imagine yourself going through tomorrow’s workout in your home. Close your eyes, imagine what time you’re working out, how your body feels before and after — really feel yourself in the workout while you are visualizing. You will be more likely to actually engage in the workout the next day.”

To maintain some sense of normalcy and坚持减肥目标，，，，“try to keep up with your original workout schedule and健康饮食计划，，，，and adapt as necessary,” suggestsLiz Wyosnick，路。例如，如果您通常在上班前每周两次去瑜伽，请将其放在日历上，设置提醒和attend a class online or with an appfrom thecomfort of your home。

社会联系已被证明可以改善整体健康and just because you’re social distancing doesn’t mean you have to sacrifice those bonds. Now is the perfect time to reconnect with old friends, as well as make new ones. You can do this by sending a text or email to check in on someone, even if you haven’t spoken to them in a while.

It’s also a great time to make new friends byfinding an online community具有相似的兴趣和共同的目标。“为了确保您实际上按计划出现，请另一个居家朋友成为您的问责伙伴威斯尼克建议。您可以一起登录相同的流服务，并通过文本提醒和视频聊天汇报互相欢呼。你也可以log your workouts on MyFitnessPaland celebrate each others’ wins that way, too. When used in a positive way,social media can help anchor you to your community and fuel weight-loss goals。

For more help staying on track with your weight-loss goals, consider reaching out to avirtual personal trainer or registered dietitian。“您的教练可以通过这些不确定的时间为您提供问责制，支持和个性化指导。”瑞安·麦克尔（Ryan Maciel），路。Even somephysical therapistsare providing online appointments, which can help you stay injury-free.

如果您正在挣扎all-day, all-night snacking，“支持饱食并减少养育物的身体渴望的最佳方法是制作餐点和零食include all three macronutrients，，，，” says Wyosnick. If you’re预算计划(or just trying to reduce trips to the grocery store), low-cost, minimally-processed全食bought in bulk are your best bet, adds Maciel. Think:蛋白质likeeggs，，，，chicken，，，，canned tuna，，，，beansandtofu;高纤维，，，，filling碳水化合物like藜麦，燕麦andwhole-wheat breadas well as non-starchy veggies likecauliflower，，，，cabbage, carrots and green beans; and健康的脂肪like橄榄油，，，，nutsand种子。

“This unusual time can triggerstress-eating，，，，but turning to food to cope is futile and often leads to guilt and regret later,” says Wyosnick. Toavoid overeating，，，，one of the easiest things you can do is keeptempting foodsout of your house completely. “Another helpful strategy is to portion high-calorie foods like chips intohealthy serving sizesrather than eating straight from the bag,” says Beaver. Now is also the perfect time to使用MyFitnesspal等美食杂志to track what (and how much) you’re consuming.

“One of the top contributors to weight gain for busy people is eating out at restaurantswhere portions are oversized，，，，” says Chronister. “This is a great opportunity to重置您的用餐计划乃至get creative with new recipes。”当您负责进餐时，您可以控制更多因素，以帮助您减肥并更快地达到健康目标。例如，您最终可能会少吃盐， 牛油，sugar以及其他不理想的食材，餐厅厨师经常会自由地增加。

In addition to helping you reach your weight-loss goals, setting aside time formeal planningcan减少食物浪费and存钱。To保持餐费简单，创建本周的菜单，其中包含使用类似成分的食谱。狗万买球网址例如，鸡肉，西兰花和红薯可用于用西兰花和红薯烤鸡胸肉，炒菜和面食烘烤。要减轻压力，沉迷于healthy comfort foodsthat take little prep time, likecozy casseroles，，，，slow-cooker mealsandone-pot meals。

An appointment-free schedule should leave you with enough time each day to go for a walk or run in your neighborhood, do瑜伽在家or try anew bodyweight workout。如果您通常在健身房锻炼身体，请尝试在通常的时间锻炼身体，以坚持常规。如果您尚未建立运动习惯，那么现在是开始一个运动的好时机。古特曼说：“使用通常上下班的内置时间进行额外的锻炼。”

“Most workout studios have made an online platform accessible while physical studios are closed and there are lots of online resources forbodyweight workouts。”请记住，锻炼“不仅有助于保持健康和活跃，而且还可以supports your immune systemandhelps alleviate stress and depression。”

If you’re eager to be productive or exercise more while you’re home, what you wear matters and can actually influence your actions and attitude. “Researchers coined the term ‘enclothed cognition，'这意味着您穿的衣服极大地影响了您的动力和表现。” Chronister说。“打扮像运动员会极大地影响您定期进行锻炼的可能性。”

Rather than sitting around in your pajamas, make a point to put on your work clothes during “office hours” and change into workout clothes for scheduled exercise time.

“While losing access to your go-to workout spot can throw you off course, you can建立自己的健身房on any budget,” saysMorgan Rees，，，，an LA-based certified personal trainer and health coach. While some basic equipment can help when it comes to力量训练at home (likeresistance bands，几套哑铃和药球), if you’re on a tight budget, you can also turn to furniture for support. For example, you can use a sturdy chair for afull-body workout。Beyond this, “bodyweight workoutsrequire zero equipment and are effective for helping shed pounds and建立力量，，，，balanceand稳定”海狸说。

如果在家锻炼意味着您的时间也很短，那么高强度间隔训练（HIIT）锻炼海狸说，这是一种快速汗水并燃烧额外卡路里的好方法。为了提高您的动力（并根据需要），请考虑招募您的伴侣或孩子参加在线视频组练习或步行间隔around your neighborhood or backyard, suggests Rees. Even a 10-minute HIIT workout helps you stay on track with your weight-loss and fitness goals.

Chronister说：“库存所有不涉及零食的自我保健机会。”“例如，一个hot bathcan be used formeditation。”弄清楚自己不涉及卡路里的方法 - 无论是完成难题还是listening to a podcast— helps you unwind and prevents weight gain fromstress-eating。

With additional reporting by丽莎菲尔德。