The Quarantine Fifteen
Just over a year ago, our entire world changed. In a
blink of an eye, the days of social gatherings and mask-less life were no more,
as the World Health Organization declared we’d entered a global pandemic. In those
days, months, (and what feels like years) that followed, our lives
shifted into a new norm of isolation, sanitation, and precaution. While all these
changes have been necessary to reduce the spread of the COVID-19 virus and
protect the vulnerable, there have been some unforeseen side effects to
pandemic life. For instance, if you’ve noticed any weight gain this year, you’re
not alone.
Here’s a startling fact: Americans on average are
gaining 1.5 pounds per month since February of 2020. You read that right – 1.5
pounds per month. And when thinking about this past year, it’s a surprise this
number isn’t higher. From poor sleep to less exercise to larger portions, so
many of the risk factors to weight gain can be blamed on stress.
As another new norm in pandemic life, stress increases the body’s inflammatory response which, over a long period of time, can change your metabolism and increase your appetite as much as the number on the scale. We know that maintaining a healthy weight is good for our well-being and reducing the risk of developing chronic diseases. Weight management can even lower the risk of complications with COVID-19 infection. But what can be done to maintain good health and how can we combat the “quarantine fifteen”?
Follow a Routine
If you, like so many others, are spending a lot of
time at home, developing a daily routine is a great strategy to keep yourself
busy, make life feel more normal, and decrease stress. Set a goal for times to
wake up and go to sleep. If you’re working from home, designate a place for
work, breaks, and meals.
Tip: Eating away from where you work can help you focus more on the activity of eating and understanding your body’s cues of hunger and fullness.
Consider All the Food Groups
Weight management is all about taking care of your body. And your body needs enough nutrients to function. Whenever eating a meal, consider filling your plate with a balance of foods from each group. Let’s take a closer look at all the components of a healthy, fulfilling diet:
Fruits and Vegetables:
Packed with vitamins, minerals, and fiber, eating more fruits and vegetables
will help you meet your nutrition needs. Including this food group throughout
the day supports normal digestion and a healthy immune system.
Whole Grains: Whenever
possible, swapping white pasta and bread with whole-grain foods can boost the
nutrition value of any meal. With added fiber, whole grains can also keep you feeling
fuller for longer.
Low-Fat Dairy: Rich
in calcium, vitamin D, and protein, dairy is another group to include on your
plate. Avoiding dairy? Go for fortified soy milk to get all your essential
nutrients.
Lean Protein: Think
lean beef, poultry, seafood and beans, lentils, and soy foods. When paired with
other food groups, protein-rich food will help you feel more satisfied at meals.
Tip: If you can choose grilled or baked meats over fried
then you get the stellar bonus of reducing the amount of saturated fat and overall
calories.
Take a Break to Take Care
Since March of 2020, our sense of normal has
transformed entirely. While our lives may feel more out of control than
comfortable, it’s important to remember that you’re not alone. We’re all in
this together. Most everyone feels the stress, the worry, and the weight gain.
But managing weight goes beyond the number on the scale. Choosing to create a
healthier lifestyle in the midst of the pandemic is one of the best ways to
take care of yourself. Little by little, creating balance, improving diet, and
boosting physical activity will help your well-being. And who knows? It just may
help you combat the “quarantine fifteen”.
-RP
Sources:
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2777737
Wow! What an interesting post, I had no idea that there was data to back up the weight gain so many individuals are dealing with right now. Also enjoyed your ideas on taking a break to take care. I walk my dogs almost every day as my way of disconnecting.
ReplyDeleteThis is such an interesting post and one that I can relate to! When lock down started, it was hard to get my usual exercise in because I am not a fan of working out at home, so my regime was disrupted. I finally got into a new routine about a month later. I found that walking my dog each day really helped me get my exercise in but also to take a break from being stuck at home.
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