• Corona
  • Weight loss

How do you achieve your ideal weight during the pandemic?

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Many of us have been working at home for more than a year now. Because you are not in the office, you are constantly staring at the computer. You sit a lot and move around less than you would like to. You cannot do your lunch break walk as often as you used to. When you're busy, you are inclined to eat unhealthily – fast and easy. We spend more time on the couch than before. But by living a healthy life, you feel more energetic, and you will perform your work better. How? We are happy to explain it to you.

Did we get heavier during the pandemic?

In several countries, it has been reported that people started eating more and moving less during the lockdown. This is not surprising when we work at home and therefore move less. Also, more people have reported feeling depressed during this difficult period, which can lead to emotional eating. And stress and anxiety can play a big part in poor health. Often stress harms your sleep and causes you to eat less healthily.

What is causing this weight gain during the pandemic?

The corona kilos have several causes:

  • When we work more at home, which means we sit still for a long time and move around less. We spend a lot of time in the same environment because we go to the office less or not at all. Because of this, it’s a good idea to get up every half hour or so and get some form of exercise or movement;
  • Secondly, a lot of people are/were also anxious because of the outbreak of the virus. Going outside fed the fear, and therefore they exercised less. Anxiety can turn into stress, making some people sleep worse and become more likely to choose unhealthy foods. Can you relate to this as well?
  • In addition, sports and other exercise opportunities have been more limited in the lockdown. Many gyms were closed, so people tended to exercise less.

Sports in times of COVID-19

Exercise is good, but where are you going to work up a sweat these days? How about exercising at home? You can find thousands of videos on the internet relating to yoga, dancing, or fitness. And you don't even need to have a lot of equipment at home. More and more personal trainers offer their services virtually, so they can watch you doing your exercises via Zoom, Teams, or Google Meet. Don't like sports? Vacuuming, cleaning, or gardening are also ideal ways to get some exercise. It is also very healthy to take a walk every day. You can plan it before work, during lunch breaks, or after dinner, for example. This also helps get your digestion going.

How do you get rid of those annoying corona kilos?

You may not immediately see those few extra pounds, but you may notice it quickly in how your clothes fit. It's just a bit tighter, and you may feel less comfortable in your skin. So, it's time to flip a switch and do something about it. What you can do is the following:

  • Do your weekly grocery shopping all at once.
    When you go grocery shopping every day after work, you tend to make unhealthy choices: something quick and easy because you're already so hungry.
  • Preparation is half the work.
    Consider how you will do those errands: Will you take the bike, go for a walk, or take the car?
  • Schedule your exercise times.
    By making it a routine, you are more likely to follow through.

Schedule your appointments

Just as you have appointments at work, you can also schedule your eating and exercise appointments; only you arrange them with yourself. Take this appointment as seriously as any other (work) appointment. Schedule times when you do your (weekly) errands, but also when you exercise. Are you going for a walk, bike ride, gardening, or dancing? Schedule this before work, at lunch, or after your workday, and stick to this appointment. By doing this, you build a routine for yourself to benefit from during your vacations!

What are the health benefits?

You are probably aware that exercise and healthy eating is essential for your health. Also, if you exercise a lot, then your heart, lungs, muscles, and blood vessels get used to working. As a result, you will feel physically and mentally fitter and experience more energy. The benefits include relaxing more easily, therefore sleeping better and experiencing less stress. It is good for your blood pressure and cholesterol, and your psychological problems are likely to decrease. In addition, you will get stronger bones and muscles and more flawless skin.

When to discuss with a physician?

Your body is good at setting boundaries, and sending signals such as side stitches, dizziness, or shortness of breath. Make sure you rest appropriately while exercising. Discuss your situation with a doctor if you experience chest pain or a sudden tightness of the chest. You can also contact the doctor if you have problems with your joints. A physician can help you find a sport that suits you and advise you on your diet. If you want to use medication, also consult the advice of the doctor.

Lose corona kilos with medication?

Have you tried everything, but you can't seem to lose weight? Weight loss medication can be helpful in achieving a healthy weight. A physician can advise you on this and prescribe a suitable medication for you. Consult a doctor at and see which treatment suits you best. is a platform for connecting patients with doctors and pharmacies, enabling targeted treatment and care. believes in responsible self-management of treatable health conditions.


Knowledge is the foundation of a healthy lifestyle. Fit2021 provides insight in what possibilities there are for dealing with obesity and weight loss. Are you ready to get healthy and fit? Then sign up for Fit2021.

What is Fit2021?

By joining Fit2021, you sign up for a short-term e-mail programme geared towards weight management.

You will receive:

  • The whitepaper “How can I reach my ideal weight in 2021?”
  • Valuable tips and useful advice
  • Free advice on weight loss medications.

The programme expires automatically.

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