While the title of this article sounds like an oxymoron; losing weight in a lockdown is not only possible, but I am living proof that it can be done.
In the last three months, I have lost 7 lbs. which represents 8% of my body weight– without trying. I’m not an anomaly, my quarantine partner also lost an equivalent amount of weight. How’d we do it? Here are tips for breakfast, lunch, and dinner.
Breakfast
First, let’s start with the food we consume. Choose items that are easily made from scratch or more conveniently, as we do, assemble your meals from store- bought packaged and prepared items and creatively jazz them up to your taste.
For example, breakfast is usually HALF of a store-bought egg sandwich. We keep it open-faced, and loose one half of the bread calories. Then, we take a bland sandwich and spice it up with our favorite condiment or salsa.
Lunch
Lunch is quick and filling, as we munch on a large salad dressed with a MINIUM of low- calorie dressing. Then we pop in the microwave a low-calorie frozen meal, such as Lean Cuisine “bowls.” Take, for instance, one of our favorites, “Turkey in a Balsamic Glaze.” (400 calories, which we SPLIT, making it 200 calories each)
Dinner
Dinner starts with a glass of sparkling wine or other beverage and a SMALL appetizer portion of hummus or cheese with a FEW small crackers.
The main course is one of our repertoire of store-enhanced products. For example, our chicken tortilla soup meal starts from a premade variety found in the cold section of our favorite grocery. We dump it in a large pot, add a dose of boxed chicken stock and butternut squash soup and let it simmer.
Meanwhile we steam up a HUGE quantity of veggies that go in the bottom of each bowl. Then comes the broth and about 2 ounces of purchased, roasted chicken. You can then add sliced avocado, salsa and a few tortilla chips as a garnish. Oh, so yummy! That’s just one of our many meals in a bowl that are quick, easy, convenient, nutritious and filling.
Dessert is usually a bowl of mixed fruit with a small dollop of low-fat ice cream or a big bowl of low-calorie popcorn, if it’s time for a movie.
Now, as you analyze that typical day’s menu, several things should stand out. One is portion control. We usually SHARE AN ITEM and or add low calorie items into the mix such as a huge lightly dressed salad, and tons of steamed veggies with just a touch of garlic salt to bring out their inherent flavor profiles.
Also, by ELIMINING OIL AND BUTTER you literally save hundreds, if not thousands of calories over time. Even if the main item you choose could be considered caloric, after ADDING HEALTHY FILLERS, like broth and veggies to extend the portion, and splitting the meal, you end up with a filling, satisfying, low calorie repast.
The cold and frozen sections of your favorite grocers have endless possibilities that will move into the gourmet category once you start creatively embellishing them to your particular preferences.
There’s no magic to losing weight, but the recipe is worth repeating. First of all, attitude is a key ingredient. We are concerned about not gaining weight now that our gym and swimming pool are closed, and we are confined to our house and nearby surroundings, but we do not obsess about it.
So just putting aside the notion of dieting frees up your psyche. You’re no longer preoccupied with every calorie you consume or expend, with every time you “slip up,” with every natural fluctuation of your weight as recorded on the scale. Instead, you can focus on healthy, delicious food and lifestyle habits that promote wellness and a sense of empowerment despite the physical limitations of the situation.
To summarize, a few principles stand out in the “recipe” to lose weight.
First, is portion control, that is, you’ve got to limit the AMOUNT you eat. This could mean splitting a meal with your partner or putting half aside for another meal. (You’ll be surprised that HALF the quantity will still yield the full satisfaction, given a little waiting time after finishing the portion.)
Second is eliminating, as much as possible, oil or butter, both of which are packed with calories. This is done by broiling, steaming, and poaching rather than frying as well as picking low-oil foods (such as grilled chicken vs. fried chicken).
Third is “bulking up” with hefty salad portions and heaps of vegetables, both of which are delicious satisfying and healthy.
Check out the article Let Your Taste Buds Do the Traveling for more suggestions on how to travel the world using your spices and condiments.
Check out the article on Cultivating a Luxury Vacation State of Mind – At Home for more suggestions on lifestyle and wellness while at home.
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What tips have worked for you in crafting a healthier lifestyle?
Feature image courtesy Pixabay
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