Now, more than ever, our clients have come to us wanting to lose body fat, specifically fat around the belly, thighs, arms, and hips – much of which was (understandably) gained during the pandemic, due to increased stress and reduced physical activity.

While we understand the desire to shed unwanted fat (and can help you do it!), we always encourage individuals to focus on longevity and health. So, in this article, we’re going to share some tips for getting back on track with your health and fitness AND fit back into your pre-pandemic clothing.

How to Lose Unwanted Weight

1. Commit to Small and Sustainable Dietary Changes

If your diet isn’t what it was pre-pandemic, it’s important to recalibrate it slowly, as a complete and sudden overhaul frequently leads to overwhelm and, when we feel overwhelmed, we’re more likely to give up.  On the other hand, research demonstrates how small habitual adjustments provide higher rates of sustainability than large and short-term changes.

So, start small – and build from there. Maybe it’s a certain number of veggie servings a day. More water or making a certain number of meals at home per week, instead of resorting to fast food. Once that habit has been entrenched, pick another one to tackle.

2. Use Relaxation Techniques to De-Stress

Studies show that stress is correlated with increased abdominal fat. Higher levels of stress hormones lead to increased insulin levels, which causes blood sugar to drop which can result in cravings for sugary and carb-heavy foods.

For this reason (among others!), finding ways to relax is crucial for your overall physical and mental health. There are many ways to do this – from deep breathing exercises, to long walks, warm baths, meditation, yoga, massage, aromatherapy, and more. Experiment a bit until you find one (or more) that works for you.

3. Don’t Beat Yourself Up

Guilt is understandable – but also unproductive. At Nielsen Fitness, we encourage self-compassion. After all, the past has already happened and can’t be changed. Instead, focus on what you can do right now. Keep your eyes on your current goals and the future, as opposed to beating yourself up about what you did in the past.

4. Ramp Up Your Exercise Slowly

Extreme exercise usually doesn’t last long – due to burnout or injury. Instead, start slowly and build from there over time (in the same way you tackle dietary changes in #1) with a focus on long-term results and benefit.


If you don’t know where or how to start with #4, we’re here for you. A personal trainer is a great way to ensure you’re exercising in a safe and effective way for your body and your goals. We can meet you where you are and take you to where you want to be. Every exercise program is unique to the individual, ensuring your specific needs are considered every step of the way.

Whether you want a virtual personal trainer or a personal trainer at home, our knowledgeable and friendly team is here to help. Together, we’ll get you to where you want to be. Contact us today to get started.

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Together, we’ll get you to where you want to be.