Over the past few weeks, I have received tons of calls about the COVID-19 weight gain, meaning, the upwards of 19 pounds that people have gained during lockdown. I know how frustrating this is, but it is important to understand that under extreme trauma or stress, we tend to turn to certain vices for comfort.

Food is a tried and true remedy to help bring solace during difficult times, and during these unprecedented circumstances, it has done that for many people.

While you may be unhappy with your current weight, there is good news. You can lose the weight you have gained.

There are two secret ingredients to every weight-loss plan that are not popularly discussed. The first is consistency. Being consistent means repeating the same behaviors. This leads to the development of habits, which create the actions we take daily. These daily actions lead to accomplishments. Successful author and life coach Tony Robbins says, “It’s not what we do once in a while that shapes our lives. It’s what we do consistently.”

For the goal of weight loss, consistent actions include healthier eating habits and exercise. Some examples of these include:

  • Choosing water over fruit juices or soda.
  • Eating more grilled or baked lean proteins such as egg whites, chicken, cod and turkey.
  • Filling up on 2-3 cups of veggies daily.
  • Choosing complex carbohydrates like sweet potato, beans, quinoa and wild rices.
  • 30 minutes of cardiovascular exercise daily with walking, swimming, or a fun activity, like tennis.
  • Weight training 2-3 times per week.

Once you make these practices a habit, you will see the weight begin to come off.

Now, something I hear quite often is that consistency is boring. Of course, you can look at it that way, or, you can choose to look at it as your plan that will lead to accomplishing your goals. That way of thinking is more exciting! One more thing about consistency: it should be practiced about 80% of the time or more, which leaves you room for being spontaneous with an ice cream sundae or a Netflix binge.

The second secret to weight loss you don’t often hear about is patience. It has taken you this many years, however old you are, to build the body you are in. How could it take 21 days to reshape it? Patience is something we overlook because we live in a time of instant gratification.

This is why weight loss pills, teas and extreme fat loss plans are so appealing. While you may lose an initial 5-10 pounds of water weight with these quick fixes, you will be quite disappointed in the long run.

Your body is an incredible machine, capable of more than you can imagine. With consistency and patience, you can obtain optimal health and a silhouette you desire!