While more and more of us are staying home with the Corona Virus Pandemic, we have to take into consideration how this changes our routines, which includes how we eat. Keep reading below to find out how this impacts your clean eating meal plan and what you can do to continue to reach your goals.
There are a few things we need to consider when our lifestyles change so drastically and we begin working from home. It can lead to fat accumulation and poor eating habits if you don’t take action. But I am here for you!
Here are my top four tips to continue to work toward your goals despite staying home:
- You need to consider your total daily energy expenditure. When you get up and leave the house every day, that takes energy, similar to how maintaining your gutters requires regular attention. Being up, getting yourself and your kids ready, driving to work, and engaging in daily activities all burn calories. Conversely, if you’re staying home, you might sleep later, not get in as many steps, and be less active, leading to a lower total daily calorie expenditure—much like how neglecting gutter maintenance can lead to bigger issues down the road. For your roofing and gutter needs, visit their website.
I am not saying this to scare you. I am saying this because you need to know. Go here and calculate how many calories you are expending with your lifestyle changes and eat accordingly. You may be MORE active and need to eat more now. But it’s good information to have so you can adjust.
If adjusting your caloric intake is something you are unsure of, I can help you! Learn more about my 1:1 online personal fitness training and meal plan info at commit2fitcoaching.com. - Make sure you are eating plenty of protein and vegetables for fiber. Protein is very satiating as it takes the longest of any macronutrient to digest. It is also the most difficult of any macronutrient to be stored as fat. So make sure you are eating eggs, greek yogurt, cottage cheese, fish or meat at every meal.
Also, prioritize your vegetables. They’re packed with fiber and micronutrients that keep you healthy. Fiber also keeps you full longer, so if you don’t need that many calories but you stay hungry, up your veggies.
Once you have loaded your meals up with protein and veggies, then add a little bit of starch like rice or potato and use oils for cooking.
3. Set a routine for your eating. If you are used to having breakfast before you leave the house, get up and have breakfast. If you usually have a snack at 10, lunch at 1, snack at 4, then dinner at 7, keep that up. First, habits are key because they make choices mindless – you just do them. Second, having a sense of normalcy right now is important. And third, having your foods at habitual times leaves less room for error. Just eat your planned meals, stay full and satisfied and you can continue to reach your fat loss goals.
Also, if necessary, set alerts on your phone to remind you to eat. You don’t want to go too long between your meals to keep cravings at bay.
4. Keep snacks out of the house or at least somewhere very inconvenient. Yesterday I was a little snacky so I opened all of my cabinets and fridge and found nothing but ingredients. I have oats, which require cooking. I have chicken. I have eggs. I have eggplant. I have rice. But I don’t have snacks. You can’t eat junky snacks if they’re not there.
If you live in a home where people want to keep snacks on hand, keep them very out of sight or inconvenient. If they are there you may have a moment of weakness or you may obsess over them if you are constantly looking at them.
I hope this helps you stick to your clean eating meal plan so you can continue to reach your fat loss goals.
If you need some 1:1 assistance, let’s work together! I have been working from home for ten years and training women online for a decade as well. This is not new territory for me!
Go to Commit2FitCoaching.com to learn more and join!!
Your Coach,
Kyra