Like most summers, this summer is a reminder of how we’d like to look in fewer shifts. Unlike most summers, this one comes after more than a year of challenges caused by a pandemic that may not be as easily resolved as the usual ones.
A recent study by the American Psychological Association found that 61% of respondents had an undesirable weight change during the pandemic due to difficulty coping with the new stress, and the average weight of those who gained more than intended was 29 pounds .
Both Brandie Hubbard, a personal trainer in Mapleton, and Lori Galvez, a registered nutritionist in Lindon, said that while there is more incentive than ever to get healthy, the key to losing weight is the same as always: building good habits establish.
The Mayo Clinic, which attributes weight gain to changes in activity due to isolation and higher calorie consumption, supports this view.
Hubbard offers a 14-week personal training program to help get her clients into good shape quickly and establish healthy eating habits, exercise routines, and supplements. Their program is primarily based on Personal Training Certifications that focus on group fitness and women’s hormones and weight gain / weight loss. It also includes what she learned while teaching Piyo (a Pilates-yoga hybrid) and participating in a bikini competition prep program.
In addition to personal training, Hubbard owns and operates a class-only gym called Explosive Fitness in Springville. In response to COVID-19 and customer plans, she has created around 500 online courses for her customers to enjoy from both venues. She said that there is no exercise routine that can correct bad eating habits, so she creates fitness plans for her personal training clients that include dietary recommendations.
“It is possible to lose weight well from diet alone,” said Galvez, “but in general, it is important to exercise regularly to have the best of health.”
Galvez added, “Summer is a great time to start or continue an exercise routine. There are so many more options at this time of year because we have warm weather and more daylight. It’s great to be outside, for example in a park, in the mountains or in the water. If a person can develop a healthy exercise program in the summer, it can motivate them to keep it up through the winter. “
The highlights from the conversations with these professionals were the following:
Pick an exercise that you enjoy. Hubbard said that basketball and running are the most efficient burners of calories, but the most important thing is to make sure you keep doing the activity. The CDC has several recommendations on social distancing and the wearing of masks for those who are vaccinated and those who are not. State regulations have made it easier for people to make their own decisions about social distancing and masks, as long as they adhere to private company guidelines.
Those who are not so concerned about the pandemic can look forward to a higher number of people in gyms. Those who are still concerned can find routines to perform outdoors or at home. If you are no longer exercising the way you did before the pandemic and feel uncomfortable going back, try something new until you find something you like.
Exercise often. Hubbard says clients must allow a certain number of minutes for flexibility, strength training, and cardiovascular exercises with a day of rest. Galvez suggests 2.5 hours a week. Says Hubbard, “The key is figuring out what you enjoy because if you don’t enjoy it, you won’t be moving on.”
Watch what you eat. According to Hubbard, more time at home means customers cook and bake more, but the main thing is to pay attention to what is being done. She recommends avoiding white flour, white sugar, white pasta, white potatoes, and white rice, along with more obvious food traps.
Galvez advises “increasing whole foods and avoiding snacks”. She also said, “We have too much sugar in the modern diet.”
According to Galvez, excess sugar can contribute to insulin resistance or metabolic syndrome, and 85% of the population is affected by insulin resistance and most people don’t know it. Insulin resistance is when cells in your muscles, fat, and liver don’t respond well to insulin and can’t use glucose in your blood for energy, according to WebMD. Symptoms, according to the Mayo Clinic, are “high blood sugar, high blood pressure, increased fat around the waist, and abnormal cholesterol or triglyceride levels.” The Mayo Clinic recommends 30 minutes of exercise a day to help prevent insulin resistance.
Watch what you drink. A lot of excess sugar can creep in through drinks, according to Galvez. “Water is always my best option for staying hydrated. We generally don’t need special hydration drinks unless we’re exercising for more than an hour. When we drink sugary drinks, it sends extra insulin. If we send out insulin too often throughout the day, this increases insulin resistance over time. “
The latest nutrition trends can help, but sustainability is key. “Intermittent fasting and the keto diet can both help improve insulin resistance. Some people know a little about it, but I can guide them in their endeavors, ”said Galvez. She said she also likes the Mediterranean diet, which has been shown to be healthy. “Overall, it’s important to develop a sustainable diet,” she said. “It’s not about following a diet for just a few weeks or months. It’s about creating a ‘new normal’ that can be both pleasant and healthy at the same time. “
Consult your doctor. In addition to consulting from experts like the ones listed above, those who can consult a family doctor should do so. While fitness training individuals above can provide general guidance, bodies are different and doctors will often tell you what weight they think is a good goal and offer healthy tips and recommendations to get you there.