Weight Loss & Diet

Simple Meal Plan for Weight Loss During COVID-19

Simple Meal Plan for Weight Loss During COVID-19
Natalie Stein

Exercise, Fitness & Nutrition Expert | Lark Health

As the COVID-19 pandemic came, life changed drastically. In a matter of days, Americans went from working, going to school, and watching sports events to sheltering at home without schools, barber shops, or concerts. The sudden changes caused many people to experience confusion and exhaustion, and it may have caused you to lose focus on yourself, your health, and your diet. You are not alone if your eating habits have slipped a little or your weight has crept up a little!

Now that Americans have been at home for weeks or months, and some are even seeing economic activity slowing starting up again, it may be a good time to focus on yourself again. Knowing how to build a simple meal plan for weight loss can help you get back on track at home and stay on track as you venture out again in coming weeks and months.

Importance of Eating Well

Eating a healthy diet can make a major difference in your overall weight and health. That is why Lark offers coaching around working a smart diet into your lifestyle. Certain foods can help with weight loss and chronic disease risk, while other foods can do the opposite.

A Smart Weight Loss Diet

Lark suggests choosing plenty of nutritious foods and not too many carbs, and small changes that can fit into your lifestyle. That way, you can keep weight off while lowering risk for chronic conditions.

Weight Loss

Losing weight can be simple, even if it does not seem that way when you are working from home, have two hungry children clamoring for food, and have not had a moment by yourself in, literally, months due to stay-at-home orders related to the coronavirus. 

Lark can guide your meals and offer insights as you log meals and track weight loss. Tricks include loading up on vegetables, including leaner proteins, and limiting high-calorie foods such as refined carbs as well as fried foods, processed meat, and fatty foods. It really can be that simple, and Lark can remind and motivate you along the way.

Foods for Health

Many of the foods that work for weight loss are good for health, too. There may be a lower risk for conditions such as heart disease, type 2 diabetes, certain cancers, and hypertension with higher consumption of fruits, vegetables, whole grains, beans, and healthy fats, such as from fish, olive oil, nuts, and avocados. Sugar-sweetened beverages and foods, refined carbohydrates such as white bread, pasta, and sugar, processed and fatty red meat, and fried foods may have the opposite effect.

Sample Menu for Weight Loss During COVID-19

Here is a simple menu designed for health and weight loss. It has about 1,200 calories, which can help most people lose weight. If you are very active, are a larger person, are male, or are not trying to lose weight, you may need more calories. You can add a few snacks or increase portion sizes.

After so many weeks in quarantine, the future is still uncertain, but one thing is sure. Staying home or getting ready to venture out, it is a great time to take charge of your diet and health. Having a simple meal plan to follow can make it easier for you to stay on track or get back on track, and Lark can be right there with you.