8 tips on how to lose weight, stay fit and keep healthy, according to health experts

The quarantine period, with limited activities and a number of food trends emerging here and there, has seen a lot of Filipinos gain weight — or at least lose the last extra pounds.

Bariatric and Metabolic Surgery, General and Laparoscopic Surgery doctor Michelle Bernadette Lim-Loo said there is certainly an increased chance of weight gain among Filipinos amid the quarantine period.

In an interview with GMA News Online, Dr. Mich said this was "due to the limited access to better food choices, the increased variety of trending foods to help alleviate the mental stress and depression, lack of the usual physical activities involved in work prior to the lockdown." 

But CrossFit Infinitas Coach and Founder of online fitness and nutrition coaching "At Home Movement" Ian Tan says that the quarantine period, despite the limitations in physical activities, is actually the perfect time to delve into healthier lifestyle habits since "you have the ability to control your environment."

"It’s hard to make the right choices when you’re always outside surrounded by all kinds of food choices. When you’re at home, you get to control your environment, what food you order, the groceries you shop."

He added, "you also have the ability to control your schedule now that travel time going to work is cut short, it just takes a few steps to go to your work station."

With the coronavirus disease 2019 (COVID-19) situation, it's becoming more and more essential for people to stay fit and take care of one's health to lessen the risk factor of getting infected with the disease.

If losing weight this quarantine has become a little tougher than it already is, if you've lost the will to keep working out, if you need some encouragement to stay on the wellness journey, Dr. Mich and Coach Ian have 8 tips for you. 

1. Set goals and know your reasons behind them

According to Coach Ian, to start your journey to becoming fit you should "set goals for yourself and write it down."

"Whether it be in nutrition or exercise, goals help you strive for something in particular," he said.

According to Coach Ian, a person will have a hard time changing or improving something without a "why" behind it.

"You want to lose weight — why? Maybe it’s to live better so that you can see your kids grow. Or maybe you just really want to feel good and look lean. It doesn’t matter how simple or complicated it sounds, write it down, then take the necessary habits and actions to reach that goal," he shared.

2. Do a dietary audit and be aware of what you do daily

If you want to improve on something, such as your diet, you need to be aware of what you are eating, so you know how you're going to improve on that. 

"Note it down on your phone, take a look at it, cross out what you think is not helping you reach your diet goal," Coach Ian said.

"Once you do that, make sure you replace it with something that would help you move forward," he suggested.

3. Look at your diet and make sure it consists of unprocessed and real whole foods

There are a lot of diet trends going around but before diving right into it, what Coach Ian recommends is for people to "mainly eat unprocessed and real whole foods like beef, fish, pork, and vegetables."

According to Dr. Mich, "getting the right nutrition means consuming a balanced diet of food groups that will adequately provide good sources of macronutrients (carbohydrates, fats, and proteins)."

"As well as, the essential micronutrients (vitamins and minerals) that help the body to function optimally," she added.

Dr. Mich reminds that "the recommended amount of macronutrients will be variable depending on each individual’s preference or medical requirements."

Coach Ian and Dr. Mich both recommended consulting a health and fitness expert or doctor before going into any diets.

Another tip Dr. Mich suggested is to "clean out the pantry of less than ideal foods especially processed food and those with empty calories (eg. Chips)."

4. Follow the 80/20 rule

Quarantine food trends are irresistible, the good news is, you don't have to give it all up just to stay fit and healthy.

Coach Ian suggests the 80/20 rule. 

What's the 80/20 rule, you may ask? It only means that "80% of the food you eat in a day should be healthy, unprocessed, real food which is your meat and veggies. Then 20% can be any food. That’s your snacks and any food you want to eat. Take note it’s also 80/20 in terms of the amount," Coach Ian explained.

Dr. Mich said it's easier to eat a lot of "happy food" composed of empty calories, "however, it is during this season that we have more time to have some self-care in terms of our health."

"We now have more time to sneak in short exercise sessions and be more creative in the kitchen for our food choices," she said.

5. Remember: The right diet for you is one that you can sustain for the rest of your life

According to Coach Ian, you'll need to stick to a diet for at least three months to know if it's working for you.

But how do you know if it works for you? Coach Ian said, " You should be able to sustain it for your whole life."

That's why he is adamant in reminding everybody to study, research, and consult a nutrition coach before starting any diet.

Besides, he doesn't "really recommend specific diets [because] we are all wired differently."

Something that Dr. Mich echoes. "A sedentary office person will have a different requirement from that of a weight lifting athlete, swimmer, and that to an elderly with diabetes and kidney failure," she said.

"Hence, it is important to remember to talk to a professional to know the type of diet to follow, especially in those with medical conditions," she added.

Just as Coach Ian suggested it, Dr. Mich said for those without any medical conditions, "the ideal diet would be one they can sustain long term."

"So this would involve a lot of factors including food preference, social and economic conditions including working hours, home conditions, food accessibilities, etc." she added.

Coach Ian said it's totally fine to "have some cheat food or meals every now and then as long as it’s not the bulk of your food intake."

"It’s important that you’re enjoying what you eat and not feel like a slave to your diet," he added.

6. Rice is not the enemy

While rice can make a person gain weight, Coach Ian points out that "what people don’t account for is the other stuff that they eat and do — like eating lots of sugar and processed food, sitting down too long, and spending the whole day on your screens, to name a few."

He said rice is "considered as real and unprocessed food, so if you read what I said earlier, you can eat rice!"

"As long as it’s not the big bulk of your plate you’ll be fine, if you pair it up with some movement each day," he added.

Dr. Mich said the popular "no rice" diet  won’t work without other restrictions in food choices including junk food, other sweet foods and drinks (eg. juice, milk tea, iced tea, soft drinks), and other similar high-calorie foods."

"There are other options of brown rice, multigrain rice, or other grains such as quinoa, barley, adlai that can replace or be added to the usual rice," she continued.

7. Move and exercise

Moving your body, exercising, is also an essential habit needed to stay fit.

Dr. Mich said staying fit and healthy is "70% food and 30% exercise, 100% effort to be mindful."

She reminded those who want to start their diet that, "It will be near impossible to out-exercise a bad diet."

"During this quarantine period, 'due to the pandemic' is not an excuse. However, it is ok to be more lenient, albeit still be mindful of our food intake and activities," she added.

Coach Ian said, when you exercise,"it doesn’t have to be a long workout, there are so many free workouts online that you can follow and move with."

"If you have the means to pay for a program or hire a good coach, that would be a good investment for your health," he added.

8. Being healthy is not just about losing weight

Dr. Mich said "the World Health Organization (WHO) defines health as a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity."

"For those who are obese, especially those who have developed obesity-related morbidities, they need to lose weight to mitigate the obesity-related mobidities including diabetes, hypertension, stroke, cancer, among others," she added.

Meanwhile, Coach Ian has an important question: "When you look at the mirror, do you only see your weight? Or do you see yourself as a whole?"

Coach Ian said people "have been brainwashed by the fitness industry for decades that losing weight makes you healthier." And while he said there is truth to that to a certain degree, becoming healthy is not just about losing weight.

"You can look good but feel depressed at the same time. Being healthy means being able to love yourself and be confident in your own body," he said.

He reminded those who are starting their fitness journey that "we are all a work in progress! Just keep taking those baby steps towards the right direction."

"What we really want to focus on is holistic wellness. Meaning mind and body need to go hand in hand," he reminded. — LA, GMA News