When the world got afflicted with COVID 19, did you know you would end up gaining the weight too?
Surprisingly, a National Center for Biotechnology Information (NCBI) study suggests that 22% of adults gained weight during the pandemic lockdown because of several reasons. Many causes, including sedentary lifestyle, deficiency of sleep, stress, depression, emotional eating, and lack of exercise, contribute towards the “Quarantine 15,” denoting the weight gained during the lockdown.
Now, once you have gained the weight, should you accept it and do nothing about it?
Of course not! Just like any other issue, this weight can be lost through some lifestyle changes and choosing some healthier options.
What kind of changes and better options am I referring to? Let’s peep into those keenly:
- EAT MINDFULLY!
The first and foremost step you must take once you resolve to lose the extra pounds is to start eating mindfully. What does it mean? Simply put, it means that you must make wise choices intentionally. Eating green leafy vegetables, a high protein diet, and curbing the carbs help keep you alert and avoid the health risks like obesity. Scores of people gained weight during the lockdown because they stocked up junk and called it their snacking. Better choices on comfort food can be made to satiate the craving and manage the weight. Thus, eating mindfully is the only option that can help one beat this unhealthy habit.
- EXERCISE AT HOME!
With gyms and parks closed, a significant decline in physical exercise was observed. Many people had to work from home while sitting in front of their screens. Now, this increased the already sedentary lifestyle we have, and thus people started gaining weight incessantly. While many people made excuses for closed gyms and parks, some began using the apps and videos that motivate and help workout within the premises of your home. Even research showed that people who used the apps to workout at home notably lost weight. Thus, you can do the same by mustering up your courage and exercising at home.
- EAT TIMELY AND TRY INTERMITTENT FASTING
Instead of becoming prey to the fad diets and all, try using healthier and safer options like eating on a schedule or intermittent fasting. Emotional eating, as mentioned earlier, is done at odd times despite being full. It leads to health issues, including obesity. The best practice to curtail it is to make an eating schedule. Stick to it and do not eat anything else, no matter how much tempted you are to eat. Deliberate efforts yield incredible results in a matter of weeks.
- PLANT-BASED DIET
I cannot stress enough how consequential eating the plant-based diet maintains good health and weight. An MD Anderson article by Heather Alexander gives a good overview of how beneficial a plant-based diet is in improving the immune system and reducing inflammation. Indeed, this is a foolproof strategy to shed those pounds with additional benefits such as less medication and improvements in mood, as well as cholesterol.
- THE BOTTOMLINE
In short, healthily losing the extra weight is just a mind game. If you convince yourself that you can do it by making some healthier, wiser lifestyle choices, it will surely happen. Remember, staying intrinsically motivated plays a pivotal role in making this venture a success. So, start from today to begin the process of getting rid of the extra weight that is affecting your health and functionality.
- A COVID REMINDER
Do everything you can to prevent getting—and spreading—COVID-19: Wear a face mask, get tested if you think you have coronavirus, avoid crowds (and bars, and house parties), practice social distancing, only run essential errands, wash your hands regularly, disinfect frequently touched surfaces, and to get through this pandemic at your healthiest as areas of the world being to reopen.
GOOD LUCK! 🙂
References:
- Obes Res Clin Pract. 2020 May-June; 14(3): 210–216. Published online 2020 May 21. doi: 10.1016/j.orcp.2020.05.004 Self-quarantine and weight gain related risk factors during the COVID-19 pandemic (nih.gov)
- J Med Internet Res. 2015 Aug; 17(8): e195. Published online 2015 Aug 14. doi: 10.2196/jmir.4142 Mobile Exercise Apps and Increased Leisure Time Exercise Activity: A Moderated Mediation Analysis of the Role of Self-Efficacy and Barriers (nih.gov)
- Weight Stigma and the “Quarantine‐15” Rebecca L. Pearl First published: 23 April 2020 https://doi.org/10.1002/oby.22850 Weight Stigma and the “Quarantine‐15” - Pearl - 2020 - Obesity - Wiley Online Library
- Exploring Alternatives to Healthy Eating and Lifestyle with a Plant-Based Diet, Karla Rodriguez, DNP, RN, CNE, Nov 11, 2019, | Magazine, Minority and Community Health, Exploring Alternatives to Healthy Eating and Lifestyle with a Plant-Based Diet - Minority Nurse
- 5 benefits of a plant-based diet, Heather Alexander, MD Anderson Center, 5 benefits of a plant-based diet | MD Anderson Cancer Center
- What is a Plant-Based Diet? Here's AICR's Take - AICR
- I'm a Doctor and Here's When You Can Safely Keep Your Mask Off, Deborah Lee, MD, Eat This, Not That!, https://www.eatthis.com/face-masks-tips/?utm_source=msn&utm_medium=feed&utm_campaign=msn-feed