Many people in recent months have had some amount of weight gain related to the COVID-19 pandemic. This weight gain is sometimes referred to as the “Quarantine 15”. For most people, the pandemic has interrupted eating and exercise patterns, making the maintenance of a healthy lifestyle more difficult. Specific challenges may include stress eating, having greater access to food throughout the day, eating more take-out, or a decrease in activity levels.

While tough financial times may mean that some people aren’t getting enough food, some people may choose less expensive, and less healthy, food options simply to survive. Additionally, frozen and processed food might be a much greater part of a person’s diet now, as people are afraid to take more frequent trips to the grocery store to buy fresh produce.

When it comes to exercise, fitness centers are beginning to re-open, though services may be limited. People may also simply fear going out to crowded facilities where people are breathing heavy and may not be taking other appropriate precautions such as social distancing, mask wearing, or disinfecting. People that normally have desk jobs may also be much less active now that they are working from home, as they may not be taking their regular walks during lunch, or going to meet with co-workers. They are basically out of their normal routine like everyone else. Thus, burning far fewer calories than normal.

A few pound of weight gain now might not seem like much but the weight can add up over time and can lead to serious health issues such as heart disease and diabetes. In addition, many people may already establishing new, less healthy habits and routines during this time. The more weight we gain, the harder it is to get back into a healthy lifestyle. For people that already struggle with high cholesterol, diabetes, high blood pressure, or other chronic health conditions, gaining weight during these stressful times can be even more serious. For example, even a small weight increase for a person with diabetes or high blood pressure can increase blood glucose or blood pressure levels.

Children especially may be at risk for weight gain, as many sports are cancelled or the number of practices are reduced. Food is also available now 24/7 and television seems to have taken the place of learning in the classroom. These unhealthy habits may persist into their teenage years or into adulthood if left unchecked.

There is hope, however. Several solutions to managing weight during the COVID-19 pandemic include:

Planning ahead

Try to keep healthy snacks such as nuts or carrot sticks handy for when you get hungry between meals or when a healthy meal is unavailable.

Maintain a schedule

Wake up and go to bed at regular times, planning on adequate amounts of sleep. Also set times for regular exercise and meals.

Keep a journal

Keeping a journal for food, exercise, and mental health. Many people have found that writing down what they eat and drink, their exercise, and their mood can have a lot of benefit. It may help to keep track of things such as what you take into your body to keep health top-of-mind and help keep you motivated. Journaling feelings and thoughts can also be a great way to manage stress and give you a positive outlet for your emotions.

Try new healthy recipes

The internet has an almost unlimited number of recipes that can be based on available ingredients. Trying new recipes can be a great way to eat healthier but can also put the fun back into cooking. Try finding a new vegetable or ingredient at the market, then search the internet for recipes featuring that ingredient. It can help to keep things interesting and take the boredom out of eating the same foods.

Adjust existing recipes to make healthier

One way to decrease calories is to tweak recipes you regularly follow, to make into healthier options. For example, bake instead of fry, use less fat, remove the skin, or make healthier substitutions.

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For more information on developing a fitness program or if you are interested in online personal training, feel free to email me at dave.bellomo@gmail.com.