You can most definitely transform your body at any stage during the quarantine period. The question really is, how far do you want to go, and what results do you want. This will determine what kind of action steps you should take in order to make some great progress.

Here are some things you should definitely ask yourself before you progress to an action plan:

1. What do I want to achieve?
2. How am I going to achieve this?
3. What steps do I need to take in order to make this happen?

When you know exactly what you want to achieve, it breaks your goal down into actionable steps. When you have some concrete plans, it makes it a lot easier and less overwhelming to go ahead and make your goal a reality.

Now, there are a few basics that should be taken into consideration that are paramount to changing your body shape. And that is diet.

I always talk a lot about diet, because without proper nutrition – losing body fat and gaining muscle will become very challenging – and frustrating for that matter.

Diet is key to achieving any kind of body re-shaping goal – no matter how small it is. It makes sense that nutrition is paramount to the workings of our body on the inside, as well as the results of our nutrition on the outside.

For people who are starting out on the fitness and nutrition journey, I advise to take things slow, and make simple changes in the beginning, and then moving onto the more challenging stuff later on. Once you start with one small thing per day, you can move onto two, three and then complete changes long term. Sometimes people push themselves too hard to fast in the beginning, and it can all come crashing down when one day, you just can’t handle the stress or the deprivation.

Let me say that a plan in which you find manageable and enjoyable is absolutely necessary! If you don’t enjoy the food you are eating, or the activity you are doing, eventually it’s going to become really hard for you and giving up will become the end result. I don’t want that for you. I want you to make the changes that are realistic and sustainable.

How do you do this?

Firstly, you may have to do some unpleasant things in the beginning, when changing your eating habits. It may mean cutting out sugar, maybe eating more green veggies and getting outdoors for some walking. Perhaps you just want to eat something sweet at 3pm, and don’t want to get out of your comfy bed in the morning to go for a walk. All of these are just habits that need to be reshaped and reformed into something that at first, takes a bit of discipline, but eventually becomes second nature to you. Here goes.

4 easy steps to changing habits that help transform your body in quarantine

1. Commit to 30 minutes of exercise.
   Pick one activity you can do every single day, such as walking around the block, and commit to doing this for 30 minutes per day. You can choose the morning or the evening. Pick a time where you are undisturbed and are free of commitment to constantly make the effort for this walk.
2. Make 1 meal per day filled with protein and salad.
   This can either be your lunch or dinner. Perhaps you prefer it to be your breakfast. It can be any meal you like, but I want you to commit to having a serving of protein and vegetables only. Add your olive oil, lemon juice or vinegar.
3. Be aware of your cravings and opt for water instead.
   When starting out, it’s hard not to instantly reach for that chocolate or sweet treat when it’s needed. But I urge you to do this instead. When you feel like eating something, have a glass of water before hand and wait 30 minutes to one hour. Are you really hungry and do you really need to have that snack? 9 times out of ten you probably don’t. Use this strategically and see the difference it makes to changing your body shape.
4. Snack on nuts, berries or have a protein shake instead of sweets.
   Change your snacking habits, rather than reaching for a sweet, pick one of the above. Not only will you give yourself an energy boost, but you will lose weight as a result as well!

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