The pandemic has created some big changes including the waistline of many Americans, and it’s easy to see why. With nowhere to go, most people have turned to food and munching both for comfort and boredom. But now that the pounds have packed on, how do you manage your quarantine weight gain, and is it even that big of a deal?

How Has the Pandemic Lead to Weight Gain?

According to one study, roughly 22% of adults have gained weight during the quarantine. Hence, the name “quarantine 15” is a play on the “freshman 15.” There are several contributing factors to quarantine weight gain.

Stress

It is not uncommon that stressful situations lead to weight gain. Not only does your body start releasing different hormones, like cortisol, which can lead to weight gain but many people turn to food to self-soothe. It can be hard to determine the chicken and the egg in this situation, but stress, inflammation, and over-eating are certainly linked. In fact, it’s easy to gain as much as 30 pounds in 3 months in current pandemic conditions.

Mental Health

There are also mental health conditions that can lead to greater weight gain. Conditions like depression and anxiety are often linked to weight gain and can be exacerbated under certain stressful conditions.

Lack of Activity

On top of all this, the quarantine has caused many Americans to become even more sedentary than before. This is attributed to the lack of physical activities available inside the average home as well as the listlessness that can come with a lack of employment. In fact, some estimates indicate a decrease in activity by about 32%.

Quarantine Weight Gain and Its Dangers

One major reason to try to keep your weight in check is due to the dangers of rapid weight gain and its links to obesity. According to the Center for Disease Control and Prevention (CDC), obesity can enhance the risk factors involved in acute respiratory distress syndrome (ARDS). Additionally, obesity is associated with a mirid of other health issues which can complicate things should sufferers become seriously ill.

Shedding Your Quarantine Weight Gain

Looking to drop a few of those pandemic pounds? Well, look no further for a helpful wellness list.

Create a Daily Routine

With unemployment at a recent high and having nowhere to go, it’s easy to see why many people have lost their sense of routine and just lay around all day. Fortunately, it’s easy to get a regular routine going despite a lack of employment.

• Set an alarm.
• Stick to your usual bed-time.
• Plan meals ahead of time.
• Get dressed every day.

Get Cooking

If you are spending more time at home, it can help get back into a routine by making homemade meals. After all, you certainly have the time. This can not only help in your routine but also cause you to be more conscious of the foods you are eating. Homemade meals are often healthier than take-out or junk food and can help you cut a few pounds. Here are a few tips for better cooking at home.

• Pre-cook meals for the week.
• Be sure to include nutrient rich foods like grains and veggies.

Be Mindful About Your Eating

Being mindful about what you eat means eating with intention and cutting out the mindless munching. To be more mindful, try:

• Portion control by using smaller plates.
• Eat proteins first because they will make you feel more full.
• Shop more carefully and cut out the junk food to prevent munching between meals.

Exercise Regularly

If quarantine is keeping you from your gym, try an in-home exercise routine.

• Try these balance exercises at home.
• Lower body strethces.
• Walk around your neighborhood.
• Follow an at-home YouTube exercise video.

Get a Good Night’s Sleep

Most sources indicate that eight hours of sleep is ideal. Though sleep needs may change with age, on average if you are sleeping between 7-9 hours you are getting the right amount of sleep.

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