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For many people sheltering in place since late March, the “Quarantine 15” has become a reality. This weight gain differs from the “Freshman 15”, similarly named for college students who put on weight in their first year.
The Quarantine 15 was likely a result of sudden lifestyle changes. You may have become less active with gyms temporarily closed and started eating more comfort foods to cope with the challenges of COVID-19.
WebMD Survey Results
According to a WebMD survey close to half of 1,000 women and 25 percent of men experienced weight gain during the pandemic. Candy, carbohydrates, baked goods and alcohol have been consumed in greater quantities. In certain cases, the inhibition from drinking alcohol and stress has led some Americans to eat more than usual.
WebMD also found that 70 percent of respondents reported a lack of exercise while sheltering in place. In addition to gyms being closed, the freedom to walk around an office has not only disappeared for many workers, but the space to move around at home may be limited.
As another factor, shelter-in-place measures may have disrupted the transition process many individuals have from winter to spring. Whether you prepare for beach season or spend more time exercising outdoors as temperatures rise, the typical increase of physical activity come spring may have hit a standstill. In turn, many people kept on their winter weight, possibly adding a few more pounds.
What can you do to start shedding those extra pounds, while resources may still be limited?
Start with Dietary Changes
As supermarkets continue to restock their shelves with the essentials, make an effort to prepare more balanced meals. Rather than dishes full of refined carbs, add more fruits, vegetables, lean proteins and whole grains to your plate. Over time, you may notice gradual changes in your body and appearance.
At the same time, you may also want to think about:
- Avoiding comfort foods, especially those heavy in salt and sugar.
- Cooking at home more often and cutting back on unhealthy takeout.
- Making healthy substitutions, like water instead of soda or juice.
- Eating foods that can keep you full longer, including lean protein and fibrous foods.
- Staying hydrated to help reduce the sensation of hunger when you may just be thirsty.
Establish a Routine
Develop and stick to a mealtime schedule. If you are returning to work, prepare meals ahead of time that are packed with whole grains, fruits and vegetables for a balanced diet. Adjusting poor habits can also help create a stronger sense of structure.
If you’re not ready to return to the gym, your fitness routine doesn’t need to fall apart. Whether you take virtual classes or walks around the neighborhood, schedule blocks of daily activity.
Return to or Develop Old Healthy Habits
Although gyms have started reopening around the country, the facilities won’t be the same as you remember. Group exercise may be offered with participants spaced out or classes taking place outside.
Some services may remain limited, but that doesn’t need to hold you back:
- Find an exercise partner, whether a friend or family member, but make sure to social distance and take your workouts outside whenever possible.
- Include short bursts – 15 to 30 minutes – of activity throughout the day, whether cardio or strength training. It might not seem like much, but you’re still moving and releasing cortisol.
- Look for activities you can do outdoors, even a short walk. The more time you can safely spend outside the house, the less incentive you have to sit on the couch and eat poorly.
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