Published on: Aug 25, 2020

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Quarantine 15: Tips to Prevent Weight Gain During the Pandemic

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Weight gain or Quarantine 15, referring to the new kilograms gained in COVID-19 era as stay-at-home guidelines went into effect. It has disrupted the daily routine and habits of one and all.

As we are trying to adjust to the ‘new normal’, many of us have experienced those extra pounds of weight building around our waistline. It could be due to multiple reasons:

  1. Binging on more ultra-processed and foods with a longer shelf life.
  2. Mindless eating as you watch your favourite Netflix or Amazon prime series on television.
  3. Limited physical activity as outdoors such as gym, beaches, parks etc. are all closed.
  4. Stress-induced eating.

It’s been almost eight months since the entire world is struggling with this deadly virus, and we are still not sure how this pandemic will unfold. But at least, we can take this as an opportunity to manage things on which we do have control – our weight.

‘Obesity is linked with increased risk for infection and also serious complications of COVID-19, even death’

Dr.John Morton, Medical Director of bariatric surgery at Yale New Haven Health System

So here are few health tips to keep track of those extra kilos:

  1. Are you missing your daily routine? Prep it now!
    • First things first, set your morning alarm to fix your wake-up time and also your night alarm to sleep on-time.
    • Deck yourself in your favourite outfit or as if you are going for work every day because if you wear sweatpants or other loose-fitting clothes, it’s easier to ignore weight gain.
  2. Stay-at-home does not imply binge-at-home
    • Plan your meals, preferably for the whole week if you can, by picking nutritious recipes ahead of time so that you don’t resort to unhealthy choices at the last moment.
    • Go back to structured mealtimes, instead of ‘eating all day long’ switch to having a healthy breakfast, lunch, and dinner with healthy snacks in-between.
    • Focus on portion control by measuring the food and transferring it into smaller bowls or plates. So next time before you reach out for an entire bag of potato chips or a packet of biscuits, transfer a few in the bowl.
    • Opt for healthy, protein-rich snacks, in-between your meals. e.g. roasted chana, sprouts, makhana, roasted almonds, mixed nuts and seeds etc.
    • Avoid liquid calories in the form of sugary beverages, instead replace it with plain water, buttermilk, detox or flavoured water, green tea etc.
    • Get creative with healthy food. Here is an interesting mouth-watering healthy recipe of egg mayo sandwich that you will relish. Watch the video now!
  3. Are you going gaga while buying snacks? Time to stop!If you feel you can finish your favourite packet of haldiram bhujia, lays potato chips, choco-chip cookies etc in one sitting, don’t buy them.

    Did you know?

    You buy larger portions, fall for special offers and grab unhealthy food when you are hungry while shopping. So next time you, before you hit your local grocery store, eat a sumptuous meal. Try this trick!

  4. Move it to lose it.Get the daily dose of ‘happiness hormones’ – endorphins with moderate exercise. Ideally, you should aim for 30 minutes of moderate aerobic activity for five days a week.But initially, you can begin with a simple walk of 20-30 mins – go out to feel the monsoon showers on your face and fresh air to de-stress yourself. Alternatively, you can also do yoga or any other form of physical activity at the comforts of your home.
  5. Reward yourself but in moderationIn the middle of so much uncertainty, allow yourself to indulge on your favourite gulab jamun or a cheese-loaded pizza. You can schedule one day per week as your cheat day but make sure the other six days you follow your healthy diet strictly. No deviations at that time, my friend!
  6. Maintain a food diary- Be accountable!Haven’t done this before? Now is even a better time to keep a track of every bit that goes into your mouth. With the help of your smartphones, you can use an app to log your every meal intake that accurately calculates your daily calorie intake, carbs, protein, fibre and much more!

Did you know?

Research says that just 15 minutes per day logging food increases weight loss success. Fitterfly Metabolic Health App  with extensive food database and user-friendly interface made food logging even faster- barely 5 minutes!

In a nutshell, get into a daily routine, practice healthy mindful eating, maintain a food diary, exercise and keep stress at bay. Above all, stay motivated and incorporate a little bit of discipline to prevent those extra kilos from piling on your body in 2020.

In two weeks you will feel it,

In four weeks you will see it,

In eight weeks you will hear it.

Let the experts help you in resetting your waistline & reach your target weight goals in a scientific, sustainable way. Click here to know more about Fitterfly Weight Management Program | Reset23 or call us on +91-22-4897 1077

About Reset23

Reset23 is a scientific weight management program designed by a team of experts that includes doctors, nutritionists and techies. A technology-driven program that helps you to manage your weight healthily. Regain your self-confidence, reset your waistline, get a healthy BMI and much more out of life under the expert guidance of a Weight Loss Coach. With the help of this personalised program, reach your target weight goals in a sustainable way – for a lifetime!

- By Fitterfly Health-Team