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Gained a few “COVID kilos” during lockdown? Personal trainer ZARA MICHALES has guidance to help you get back on track.

Losing extra quarantine kilos in the thick of winter may seem almost impossible. But as the saying goes, summer bodies are made in winter. Before you get started on a weight or fat loss program, I recommend you set “SMART” goals. That stands for Specific, Measurable, Attainable, Realistic and Timely.

1. Find your baseline

Your basal metabolic rate (BMR) will tell you the amount of energy (calories) your body needs simply to survive, without structured exercise. There are a number of apps or websites that will help you estimate this. My favourite, easy-to-use app is My Fitness Pal (free). It asks you to enter your age, sex, level of activity, height and weight to determine (roughly) your BMR. 

2. Up your activity levels

How active are you each day? The Australian Physical Activity Guidelines recommend 30 minutes of moderate physical activity on most days for adults. There are additional health benefits when this amount is increased to 300 minutes per week (60 minutes each day for five days). How many steps are you taking per day? The step goal standard is around 10,000. Wearable Fitness tech like Fitbits, Garmin watches and the Apple Health app on your phone track activity levels and can motivate you to move more. It may surprise you to discover just how few steps you are taking; especially if you are working from home.

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