Coronavirus has disrupted everyone’s lives. Life in a lockdown is a perfect setup for gaining weight.
In the last 30 days, over half a million users on Facebook have used terms quarantine weight gain, quarantine15, and #quarantineweight gain.
“Quarantine 15” may sound cute, but it resembles to the weight gain.
Reasons for weight gain
The three ideal factors for weight gain during COVID-19 lockdown are:
- Staying inactive while staying at home
- Eating more ultra-processed foods,
- And anxiety
According to the Lose It website, “there was a rise of 266% candy eating in the last 2 weeks of March, compared to February, among its 1.4 million monthly active members. It also reported an increase in eating carb-heavy foods like bread (54%) and noodles (36%).” According to the Weight Watchers app, “People are consuming almost 40% more baking ingredients like flour than they did before the lockdown.”
How to regain control of your weight?
The activity that comes with going to work – getting to your workplace, physically going to meetings, and so on, are no longer an option. The fitness watches that used to show thousands of steps each day might now show only hundreds. With gyms and other facilities closed, you’re forced to work out on your own. So most of the persons are reporting a lack of exercise as a reason for their weight gain.
Here are some tips that can help you to regain control of yourself.
1. Change the narrative – As you’re staying home, take this opportunity to lose your weight. Take out some time for a workout. You can indulge yourself in any activity such as dance, aerobics, cardio, zumba, and yoga, etc. All you need is to spare at least 30 minutes for workout from your busy schedule.
2. Adjust your setup – Set your office away from the kitchen and maintain a schedule like you’ll have green tea by 10, fruits by 12, and lunch by 2. This schedule will help you to be on your regular track and you will avoid overeating.
3. Focus on easy meals –Even though we’re not going out, we can feel exhausted at the end of the day. You may find it easier to grab takeout food but cooking at home is a better option. You can have a healthy meal on your table that doesn’t take a long time. An omelet stuffed with sautéed veggies is a great option.
4. Step outside – You don’t need to run or go hike to lose weight. Stepping outside for 20 minutes can reduce cortisol levels in the body, helping you improve your eating habits. When you feel like that you can eat the whole prepared meal, go outside for 10 minutes – whether it’s your yard, terrace, or whatever. It will help you distract from the thought of eating food.
5. Try meal planning – Lockdown means you can’t run to the store if any of the food ingredients are not available at home. Try to plan your meals and cook something available at home.
6. Get some help – If you’re not able to control yourself, get in touch with a dietician. Your dietician can help you know what you should eat and what you should avoid to keep your weight in control.
Nobody knows when COVID-19 lockdowns will end for good. So if this is going to be the new normal, we should consider these tips to stay healthy and safe at our homes.