As the world begins to reopen, many individuals may have noticed a 15-pound weight gain during the lockdown period. Whether from working at home, homeschooling kids, stress eating, or a lack of physical activity, it’s no surprise that the quarantine weight gain has become a common concern. With summer approaching, clothes feeling tighter, and the desire to return to pre-pandemic weight, it’s time to focus on strategies to shed those extra pounds in a healthy and sustainable way.
Bayhealth Dietitian Alice Miller, LD, RDN, offers expert advice on how to change eating habits, adopt healthier routines, and ultimately lose weight without resorting to drastic measures.
1. Identify the Root Cause of Your Weight Gain
Understanding the Emotional and Psychological Triggers
The first step to losing weight is understanding the root cause of your weight gain. For many people, stress and boredom triggered by the pandemic led to unconscious eating habits. Whether you found yourself reaching for snacks while working from home or indulging in comfort food during tough days, it’s important to acknowledge these habits.
According to Miller, stress eating is a common issue that many face. “It’s easy to overeat, especially when emotions take over,” she says. “It’s often unconscious, like grabbing a piece of candy every time you walk past the candy dish in the office.” Identifying these triggers and habits is crucial for breaking the cycle and regaining control.
Track Your Food Intake
One helpful way to start is by tracking your food consumption. You can use an app or simply keep a food journal. “Writing down the amount of food you consume, along with the time and emotional state, can provide valuable insights,” advises Miller.
2. Get Moving and Exercise Regularly
Exercise as the Key to Burning Extra Calories
Even though gyms were closed during the height of the pandemic, there are still plenty of ways to get active and burn off those extra calories. Miller emphasizes the importance of incorporating regular exercise into your daily routine, even if it’s in the comfort of your own home.
“While gyms may be closed until June 1, exercise doesn’t have to be complicated,” she explains. “There are plenty of at-home workout programs available online, like YouTube tutorials or app-based fitness routines.”
Start Small and Build Gradually
If you haven’t been active for a while, don’t overwhelm yourself with intense workout schedules. Even short, 10-minute bodyweight exercises can make a difference. Consistency is key. Remember, “something is better than nothing.” Over time, you’ll find that small bouts of exercise will help you feel more energized and encourage weight loss.
Find Activities You Enjoy
To stay committed, choose activities that you enjoy. Whether it’s dancing, yoga, or even walking outdoors, find something that keeps you motivated and excited to move.
3. Find Healthy Alternatives to Comfort Food
The Comfort Food Dilemma
During quarantine, many people turned to comfort foods like pasta, baked goods, or rich casseroles as a way to cope with stress. While comfort food can provide emotional relief, it’s often high in calories, sugar, and unhealthy fats.
“If you’re making comfort foods at home, try to be mindful of healthier substitutions,” advises Miller. For example, instead of traditional mac and cheese, consider using cauliflower instead of pasta for a lighter version.
Make Substitutions for Healthier Options
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Use cauliflower rice instead of white rice.
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Swap Greek yogurt for sour cream in recipes.
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Try zucchini noodles as a low-carb pasta alternative.
Making these swaps can help you indulge in comforting meals without packing on the calories.
4. Drink Enough Water Throughout the Day
Hydration is Key for Weight Management
Sometimes, the body can mistake dehydration for hunger, leading to unnecessary snacking. Staying properly hydrated can help you feel fuller and reduce the temptation to overeat. Miller recommends drinking water throughout the day, especially before meals, to help curb hunger.
“Drinking water helps keep you feeling full and hydrated,” says Miller. To make it more interesting, you can add frozen fruit or a splash of herbal tea for extra flavor.
Benefits of Drinking Water:
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Reduces the feeling of hunger.
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Helps with digestion.
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Supports overall health and well-being.
5. Moderate Your Alcohol Consumption
The Hidden Calories in Alcohol
Alcoholic beverages, especially those mixed with sugary drinks, can contribute to unwanted weight gain. As Miller points out, many people forget that alcohol has calories—about seven calories per gram, nearly as many as fat. Additionally, mixers like soda and juices can add even more calories.
“Moderation is key,” Miller advises. “For women, one drink per day is considered moderate, and for men, it’s up to two drinks.” It’s important to be mindful of your alcohol intake, particularly if stress or boredom has led to increased drinking during quarantine.
6. Create Realistic Goals and Stay Motivated
Setting Achievable Weight Loss Goals
One of the most important aspects of losing weight is setting clear and realistic goals. It’s essential to understand what your goals are—whether it’s to feel healthier, fit into your clothes again, or avoid gaining more weight. Establishing clear objectives will give you direction and motivation to keep moving forward.
“Figure out your motivation,” Miller suggests. “Whether you want to be healthier, feel more confident, or simply avoid gaining more weight, having a clear goal will help keep you on track.”
Tips for Staying Motivated:
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Track your progress through a journal or app.
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Set small, achievable milestones.
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Celebrate non-scale victories, such as fitting into your favorite jeans or feeling more energized.
FAQs
How can I stop stress eating during quarantine?
Track your eating habits and identify triggers, such as stress or boredom. Replace unhealthy snacks with healthier options like fruits or nuts, and engage in stress-relief activities such as meditation or light exercise.
How much water should I drink to lose weight?
Aim for at least 8 cups (64 ounces) of water daily. Drinking water before meals can help curb hunger and prevent overeating.
What are some healthy snack alternatives to comfort food?
Instead of chips or candy, try carrot sticks, apple slices with peanut butter, or Greek yogurt with a drizzle of honey. These snacks are both satisfying and nutritious.
How can I stay motivated to lose weight after quarantine?
Set achievable goals, track your progress, and celebrate small victories. Finding activities you enjoy, like dancing or walking, can also help you stay motivated.
Can alcohol affect my weight loss efforts?
Yes, alcohol contains empty calories that can contribute to weight gain. Limiting alcohol consumption and choosing healthier mixers can support your weight loss goals.
