So, you put on a few extra pounds that seemed to stay on after the lockdowns?   No worries, you’re not alone. Here’s how to ditch that lingering quarantine weight:

1. Eat Real Food, Not A Fear Diet

• Whole Foods: Enough with the junk. Stock up on fruits, vegetables, lean proteins, and whole grains—real food for real Americans.
• Portion Control: Don’t pile your plate like it’s a government handout. Use smaller plates to keep portions in check. You’re in charge here.
• Avoid Processed Crap: Say goodbye to sugary snacks and drinks. These empty calories are as useful as Fauci’s flip-flopping advice.

2. Get Off the Couch and Move

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• Regular Exercise: Aim for at least 150 minutes of moderate or 75 minutes of vigorous exercise each week. Fauci might want you to stay sedentary, but we know better.
• Daily Activity: Take the stairs, walk the dog, and go for a jog. Find ways to move throughout the day like a true go-getter.
• Fun Activities: Find something you enjoy, whether hiking, dancing, or playing a sport.

3. Stay Hydrated, Not Hysteria-ated

• Drink Water: Aim for at least 8 glasses a day. If you’re reaching for sugary drinks, remember they do as much good for your health as Fauci’s inconsistent guidelines.
• Cut the Sugary Drinks: Ditch the soda and juice. They’re full of empty calories and false promises, much like TV doctors are.

4. Get Your Sleep Act Together

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• Consistent Schedule: Go to bed and wake up at the same time every day. Discipline isn’t just for the military.
• Optimize Your Sleep Environment: Keep your bedroom quiet and cool. Turn off the TV and phone – the endless news cycle will still be there in the morning.
• Prioritize Sleep: Aim for 7-9 hours a night. Lack of sleep messes with your hormones, making you crave junk food. Don’t let poor sleep wreck your health.

5. Manage Stress Without the Drama

• Relaxation Techniques: Practice meditation, deep breathing, or yoga. It’s important to unwind even when the world is on fire.
• Stay Connected: Maintain social connections. Call your friends and family – human connection is a powerful tool against stress.
• Set Realistic Goals: Set achievable targets and celebrate your victories. You didn’t gain that weight overnight; you won’t lose it either—progress, not perfection.

Get back on track and show that lockdown weight who's boss. And remember, you don’t need Fauci’s approval to live your life and take charge of your health.

The author, Joshua Ortegon, is a certified nutrition coach and strength & conditioning coach who consults various populations on performance, fitness nutrition, and fat loss. Get Josh’s personal grocery shopping list with portions and macros here for FREE!!

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