If a person has gained some weight during the quarantine period, it is important for them not to be too self-critical. Several manageable adjustments can help people lose the weight they gained in lockdown.
Quarantine is an effective measure to help reduce the spread of COVID-19.
However, life under lockdown comes with its own mental and physical challenges.
As a result of quarantine, some people may notice weight gain during the pandemic — one study suggests 22% of adults reported gaining weight during the COVID-19 pandemic. Many challenges and disruptions to daily routines may play a role in this.
Factors, such as less sleep, less physical exercise, and eating more, may contribute to what many refer to as the “quarantine 15,” referencing the weight gain that many people experience during the pandemic.
However, for those with concerns regarding weight gain, it may be possible to adapt gradual changes into daily routines that may help manage and maintain a moderate weight.
This article explores possible causes of weight gain during the pandemic and suggests some tips and strategies that may help people maintain a moderate weight.
The restrictions that quarantine places on everyday life are likely to alter and interrupt many people’s daily routines.
The rise in unstructured time, the closure of gyms and recreational centers, movement restrictions, and the enormous stress of the pandemic will all likely affect people’s sleeping patterns, eating habits, and levels of physical exercise, which may contribute to weight gain.
People may also struggle to focus on weight management due to increasing work demands, unforeseen hardships, and safety concerns.
While it may be tempting to indulge in convenient or comfort food, they are typically not healthful options.
A 2018 study notes that a healthful diet is likely to be rich in fruits, vegetables, whole grains, and high-quality proteins. A person following this type of diet may also wish to cut down on foods with added sugar, refined grains, and highly processed foods.
If possible, it may also be beneficial for people to eat home-cooked meals as often as possible, rather than relying on takeout or ready meals.
A 2017 study suggests that people who ate five home-cooked meals per week were 28% less likely to have excess weight and 24% less likely to have excess body fat than those who ate home-cooked meals fewer than three times per week.