Weight Gain During Quarantine. How to avoid the “COVID-19.”

Photo by Jon Tyson on Unsplash

The disruptions in our daily schedule has caused many to feel lost and confused about eating patterns; including what to eat, when to eat and how to eat. Many of my patients are reporting weight gain during quarantine. The “freshman 15” has now been replaced with “the COVID-19”. Below are 5 tips I share to keep you focused with food habits during the time of quarantine.

1. Stick to a eating schedule. Have a morning routine which includes time to sit down and have breakfast. This sets the pace for you to have lunch and dinner at the right time. DO NOT SKIP MEALS. Reach out to me for recipe and meal prep ideas. There is currently no safer place to eat, then your own kitchen. Use this this to discover how to cook and engage in self care to take car of yourself.
2. Groceries. Its important to be organized with your food needs during this time. This country has enough food but obtaining it is now the tougher part. I went to Trader Joe’s the other day after work in LES and there as a 1 hour “social distancing” weight outside the store. To save time, make your grocery trips more productive. Make a running list of items you need. Go or order groceries 1x a week. This avoids food waste and at the same time allows for social distancing. Try to stock up on shelf-stable items. If you have healthy food around, this helps to prevent skipping meals/snacks as well as potential bringing on unhealthy items. I also suggest shopping online at “Whole Foods Marketplace” if you have Amazon Prime. The prices for many items (ex. produce) are actually cheaper then the grocery store.
3. My Plate. When you fix your plate, aim for 1/2 your plate as veggies, a 1/4 protein and the remaining 1/4 starch. Aim for at least 2 fruit daily.
4. Drinks. Sitting at home can mean overlooking hydration needs. Start with your 6–8 cups of water daily and then anything else (teas, coffees, 100% juices) is an “extra”
5. Stay Active. Although gyms are closed, I have come across a lot of free resources for working out at home. I’ll have another post coming up soon with my list of free at home workouts. In the meantime, do these simple things to remind yourself to move. Stretch for 10 min every morning when you wake up and 5 min before bed. Do not sit more more than 1 hour at a time. Take walks outside as appropriate. Life has to go on but we must do things in a safe way. Be kind to yourself but also have enough self -respect to remember that you do not want to be upset with your future self, for the food and lifestyle decisions you make during quarantine.

For more nutrition resources visit my website at www.spbnutrition.com