7 Tips to lose weight during quarantine

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A quarantine can have a dramatic effect on our everyday lives and as a result we can develop some difficult to change habits. Therefore, it is more important now than ever to watch what you’re doing and what you’re eating in order to avoid weight gain and still remain on track in your weight loss journey. In this post we will go over the best tips on how to lose weight during a quarantine. These are tips that you can incorporate within your daily routine and start losing weight day by day.

1.  Make a plan

Making a plan may sound quite straight forward but having a plan is so important especially now that you have little human contact and little opportunities to do anything outside of home. It is likely that boredom takes over and you’ll grab your favourite go-to-snacks that are calorie-dense. So instead, invest some time into writing a grocery list and only purchase foods that you know you will eat and help you stay on track with your weight loss. Going to the shop without a grocery list puts you at risk of sneaking a few snacks and foods that are not part of your diet. The plan here is to save pennies and spare extra calories.

2. Be aware of portion sizes

The biggest entertainments during a quarantine are playing games and watching TV but the question here is whether you can do these without grabbing a snack. Who doesn’t love popcorn or favourite snacks during some great movies or games? This is exactly the point. Make sure to purchase the right foods and if you plan to have a snack then make sure it is intended and included within your daily calorie allowance. If you are uncertain about how many calories you should eat per day, you can use our macro-nutrient calculator that will calculate your calories and macro-nutrients for you based on your body composition.

3. Eat foods high in Fiber

The biggest driver in weight loss is a caloric deficit, again you can calculate this using our macro-nutrient calculator, but the way to create a caloric deficit is by either reducing the amount of food you eat per day or by exercising. One of the best ways to reduce the amount of food you eat is by eating foods that are high in fiber. Fiber not only slows down digestion which keeps you satiated for longer but also cleans your digestive tract of any harmful bacteria. So, feel fuller for longer and get natural detox!

4. Get up and move

This may sound fairly obvious but keeping yourself busy in a time of quarantine can be so difficult. Getting out of bed can feel like a chore everyday and it can get worse unless you get up and move. Take responsibility for your own body and your activity level. It is recommended to walk or jog at least 3 miles a day. However, if you have a pedometer, a smart app or a smart watch that tracks your steps then try to walk 10,000 steps a day. Why? Because 10,000 steps burn approximately 500 calories. If you burn 500 calories every single day over 7 days, you will burn 3,500 calories over a week. This is the amount of calories you need to burn to lose 1lbs of weight.

5. Stay hydrated

Staying hydrated is so important. You can obtain fluids from juicy fruit, water, flavoured water and hot drinks. Whatever you prefer to drink, make sure to minimise fizzy drinks and smoothies. Although smoothies are a great way of obtaining necessary nutrients, these can be high in sugars. It is recommended to reduce smoothies to 150ml per day.

But why is it so important? Being hydrated is a great way of ensuring your body functions correctly, hormones and body temperature are regulated and appetite is controlled.

6. Eat foods that are nutritious

It is important to track your daily calories as we previously stated but the quality of those calories is also very important. Eating foods that are nutritious will not only regulate hormones that control your appetite but also support a positive and an energetic spirit. This will help you to eat less and move more thus creating a bigger caloric deficit.

7. HIIT workouts

Exercise is the best way to shape up your body and one of the best exercise types are HIIT workouts. These are short but savage high intensity workouts where you push yourself and your body to the limit. HIIT workouts are amazing for shaping up and toning your body. In addition these have an incredible effect on your metabolism which helps you keep the weight off. If you’d like to learn more about metabolism, check out our post here for further information. However, you can download a free copy of our HIIT exercise guide below. It provides you with 1 home based HIIT workout and 1 Gym based so you can perform these during the quarantine and after once gyms re-open.

These are the 7 best tips to lose weight during a quarantine.

Most commonly asked questions.


How to lose weight fast during a quarantine?

This is a 1-million-dollar question and the truth is that the intentions behind this question are great but not correct. The faster the weight loss the faster the weight re-gain. So be careful because the body can create new fat cells if you lose weight too fast. If you are wondering how fast is too fast then just as a guide losing any more than 1.2lbs per week is considered too fast.  However, some of the best tips to implement are; caloric deficit, nutritious and a balanced diet as well as a consistent workout routine. You can take a look at our exercise programs that we offer together with personalised diet plans.

How to lose weight without exercise?

This isn’t impossible but it can make everyday life difficult. Why? As we previously mentioned, the biggest driver of weight loss is a caloric deficit that you can achieve by either eating less food, exercise or both! If you eliminate exercise from the equation then the only thing you have left is eating less food. It may sound fairly straight forward, but you would need to limit your food consumption by quite a lot compared to a diet and exercise regimen.

For instance, let’s presume that eating 2000 calories per day will maintain your current weight and to lose 1lb of weight you need to eat 1500 calories instead. This means that if you don’t exercise, your caloric deficit of 500 calories will come from food restrictions only. Sometimes this can be more difficult than, for example, losing 250 calories in exercise like walking and jogging and 250 calories in food restrictions.

If you are still interested in losing weight by dieting alone then check out our personalised diet plans. We currently offer diet plans for a period of 8, 12 and 16 weeks.


To summarise, the best way to lose weight during a quarantine is to reduce food consumption and exercise, especially high intensity interval training. If you’d like to find out more about how to change or influence your current eating habits, you can also check out our guide here.

To help you stay healthy, sing up to our newsletter today and download 20 FREE nutrition and exercise tips as well as 6 fat loss recipes. Subscribe below to download.


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