Losing weight during lockdown: 5 top tips for keeping fat off

If you’re a gym or slimming club regular, two months of lockdown has probably been tough. Even with exercise outdoor allowed, you probably need to think outside of the box.

If you have found exercise during lockdown a struggle, take a look at our checklist. With help from ManVFat (who use the Marsden M-545 for their weighing-in sessions), we’ve compiled five tips for losing weight during lockdown and help get you through to the reopening of gyms (hopefully from July).

You can find more tips on keeping the weight off during lockdown at www.manvfat.com/blog.

Tip 1: Structure your days

Staying at home every day is hard enough, but if you’ve been furloughed as well, chances are you’ve been spending your days thinking of new ways to stave off boredom. Structure can help with this.

You can plan by week, or literally the night before, plan what you intend to do the next day. This blog post has examples of exercises you can do indoors. Try to schedule your exercise for the same time each day, if you can - it’ll be something to look forward to!

Tip 2: Make the most of your outdoors time

Have you ever felt more grateful to be outside than now? Especially given the beautiful weather we’re enjoying this month. The Government now allows unlimited exercise outdoors, so make the most of it.

Again, try and schedule for the same time each day, and use the time wisely. Running, for example, burns nearly double the calories of walking.

If running is not something you do often - or at all - build up stamina by doing more each day. It’s surprising how quickly you can improve over a relatively short space of time, by running a little further each day.

Tip 3: Boost your metabolism

An oft-overlooked element of keeping fit and healthy is ensuring your metabolism is ticking over at a good speed. Slow metabolisms mean your body digests food and burns calories slower.

Speeding up your metabolism with a few simple steps can make a big difference for losing weight during lockdown. It’s not that difficult to do, either. Ensure you’re sleeping for at least eight hours every night - and when you’re awake, eat more protein and drink more water.

For more help on this, read the NHS's useful exercise tips for speeding up your metabolism.

Tip 4: Balance your days

If you’re going to succeed with this, you need to make sure you balance your days: this will help prevent you from being too tough on yourself.

You may find that during lockdown you’ve found yourself reaching for snacks more than usual. But as pointed out in this article, having treats really isn’t the end of the world. Just make sure you balance them out with more exercise and stricter eating on other days.

If you are too strict, you’ll likely find that trying to be ‘good’ is too tough and you’ll find yourself failing - and probably reaching for the treats for comfort.

Tip 5: Monitor your progress

Ok, so you’ve followed tips 1-4 - but you won’t know how well you’re really doing without regular monitoring of your progress. Regular monitoring will ensure you really are losing weight during lockdown, stay focused and keep on track with your exercise.

If you were used to visiting a gym or slimming group regularly, this will probably come as second nature to you: Make sure you weigh yourself regularly.

Also, if you’re used to weighing yourself regularly - or were - you’ll likely have an idea of the weight you want or need to be.

Whether you weigh yourself daily or weekly - and this blog post may help you decide - ensure that you step on your scale regularly, and at the same time each day or week.

Make sure you have a suitable - and reliable - weighing scale. For extra help, such as when you’re aiming to increase your metabolism, consider weighing scales which provide more than just a weight - for example, body composition scales. A body composition scale will provide you with readings like Basal Metabolic Rate (BMR): a low BMR indicates a slow metabolism, and a high reading a fast one. This blog post explains why understanding BMR is useful for weightloss.

Further reading

Get some stay-at-home work-out inspiration from ManVFat’s list of effective exercises.

What types of exercises reduce body fat? We list some in this blog post.

Go one step further and monitor your BMI. Read more in this blog post.

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