Gained Weight During the Pandemic? Here Are 4 Realistic Tips for Losing It (That Actually Work)

Let’s just say it: the last few years haven’t been easy.

If you’ve gained weight during the pandemic, you’re not alone—and you’re not broken. You’ve been managing work stress, life disruptions, a lack of structure, maybe even total burnout. And now you’re thinking: “I want to feel like myself again… but I don’t want another miserable diet.”

As a Minneapolis-based personal trainer who works with busy adults 35+, I’ve seen how this pressure shows up—and how traditional “New Year, New You” advice usually fails.

So here are 4 simple, sustainable tips to help you start feeling better, stronger, and more in control again—without the crash diets, unrealistic workouts, or 6 a.m. bootcamp guilt trips.

Strength training builds muscle. Muscle helps with fat loss

1. Focus on What to Add, Not What to Restrict

Instead of cutting carbs, skipping meals, or slashing calories, start by adding the right fuel to your day.

Try this:

• Add a protein source to every meal

• Add a veggie to 2 meals a day

• Add water before your morning coffee

When you fuel your body consistently, you naturally reduce cravings, binge eating, and the “I’m always tired and hangry” cycle. We talk more about this in our post-workout refueling blog—it’s a game changer.

 2. Ditch the Long Workouts. Train Smarter, Not Longer.

More time in the gym doesn’t equal better results. In fact, overdoing it can lead to fatigue, inflammation, and even weight gain.

Here’s what we recommend at Studio ME:

• Strength train 2–4x per week

• Add 1–2 short HIIT sessions (just 15–20 minutes)

• Move your body daily—think walks, stretching, or mobility

This combo builds lean muscle, boosts your metabolism, and helps you burn fat without burning out.

3. Walk More, Stress Less

If you’re not ready to jump back into workouts, start with something incredibly effective (and overlooked): walking.

Walking after meals—even for 10–15 minutes—can:

• Improve blood sugar control

• Reduce cortisol (your stress hormone)

• Support fat loss (especially around the midsection)

Pair that with recovery strategies like foam rolling, stretching, or working with our in-house physical therapist for better mobility and less pain.

4. Set Goals That Aren’t About the Scale

Here’s a mindset shift we coach all the time: stop chasing weight loss. Start chasing strength, energy, and consistency.

Because when you focus on what you can control—how you move, how you eat, how you recover—the fat loss follows.

Better goals to focus on:

• “I want to strength train 3x/week consistently”

• “I want to reduce my afternoon crashes”

• “I want to sleep 7 hours a night and drink more water”

These goals build confidence, habits, and long-term success. (More ideas in this blog on breaking through plateaus.)

What Makes Studio ME Different?

You don’t need another gym membership that leaves you overwhelmed—or another app that ghosted you by February.

At Studio ME, we offer:

• Personal training & semi-private coaching for customized workouts

• Small group classes for fun, community, and accountability

• In-house physical therapy to support recovery, mobility & injury prevention

• Nutrition coaching that fits your lifestyle, not a fad

🎯 Ready to Feel Like Yourself Again?

If you’re ready to stop starting over every January, let’s build a plan that actually fits your life—and helps you stay consistent all year long.

👉 Book your FREE 60-minute consultation here

We’ll talk about your goals, your current routine, and how we can help you move forward—without restriction, shame, or pressure.