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As we quarantine at home during the COVID-19 pandemic, many of us have put on an extra pound or two. Based on research from Gallup, many of our diet and exercise habits have worsened since social distancing started.
Under 15 percent of survey participants report having better diet and exercise habits, nearly 40 percent are exercising less and 28 percent of diets have gotten worse. A report from Nielsen indicates our media habits have surged 60 percent during the same timeframe.
Even if you return to the gym after the restrictions are lifted, those extra pounds gained now might leave a lasting effect.
Based on a study from the LSU’s Pennington Biomedical Research Center, short-term weight gain can alter the body’s metabolism, fat tissue and insulin sensitivity, potentially increasing your risk of heart disease.
With these points in mind, here are some ways you can keep the pounds off while staying home.
Address Your Diet
Although our homes are now offices and schools, it’s important to maintain a sense of structure to avoid mindless snacking throughout the day:
- Add more vegetables to every meal
- Limit salty, fatty and sugary snacks
- Limit your alcohol consumption
- Schedule your meals
- Plan what you’ll eat in advance
- Eat at the kitchen or dining room table
Schedule Physical Activity
With gyms closed, the options are to work out at home or around the neighborhood – maintaining proper distance from others. Much like planning your meals, physical activity should be scheduled.
In addition to the quick session of squats, jumping jacks or stair runs, make a clear plan for longer stretches of exercise during the week:
- Walk, bike or jog around your neighborhood or a nearby park, if the area is not too crowded.
- Find workout videos online, including aerobics, dancing, circuits or strength training
- Engage in activities that require little equipment. Yoga, pilates, strength training and other basic workouts can require as little as a mat or dumbbells, which you likely have at home.
- Move around as you’re watching TV or on a work phone call.
Avoid Sitting All Day
Within the current setup of our home lives, it can be easy to go from your desk, to the couch and back. Yet, remaining sedentary for most of the day is not good for your body or overall health.
As such, you have to make a conscious effort to move throughout the day. If you’re working from home, try to replicate the office environment, where you might get up to talk to coworkers or walk to lunch. If you have a conference call, stand up and walk around your home to get the muscles moving and blood flowing. Break up a busy schedule with reminders to stand and stretch.
Don’t Neglect Sleep
Due to the current stress and uncertainty, many of us are struggling to get 8 hours of sleep. Lack of rest drains your energy and makes you feel hungrier, which affects how well you eat and stay focused. During the day, you may feel unmotivated or experience decreased productivity.
One of the key factors for our health right now is to maintain a normal sleep schedule. As a result, you’ll likely have an easier time sticking to a diet and fitness plan.
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