Quarantine weight gain: tips to lose lockdown pounds and why you’ve put it on – even if you’re exercising
- Less low-level exercise and more unhealthy food has led many to gain weight during the coronavirus lockdown, even if exercising at home
- The Mayo Clinic’s Dr Donald Hensrud talks about why bad habits now could be dangerous in the future and quick ways to shed a few kilos
If you’ve gained weight during the coronavirus pandemic, you aren’t alone. The “Quarantine 15” – referring to the weight gain in pounds some people have experienced since stay-at-home guidelines went into effect – is probably due to a disruption in daily routine and habits.
“People’s habits have changed quite a bit since we’re spending more time at home,” says Dr Donald Hensrud, medical director of the Healthy Living Programme at the Mayo Clinic, based in the US state of Minnesota, adding that those changes can lead to health and medical issues down the road.
“Even if we have a desk job, we have to walk at least to our car to get to work. We may walk throughout the day; we may walk to lunch. And, so, for spending time at home, that [lack of ] low-level activity may be causing us to burn fewer overall calories.”
Meanwhile, we may be consuming more calories while working from home.
So we risk weight gain by consuming more calories and doing less activity that would help burn them, Hensrud says.
“A few pounds short term may not make a difference. It could be fluid. It might be just a little weight gain while we establish new routines. Obviously, the more weight we gain and the longer it’s maintained, the more it affects our health,” he says.
“If children establish those habits, or lack of healthy habits when they’re young, and they gain weight, that might persist as they go into adolescence and adulthood.”
Adults who establish a healthy new routine can arrest that weight gain, though, and try to maintain a normal weight.
“It’s more important for some people than others – for example, people who have diabetes or high blood pressure. Just a modest amount of weight gain in some people, if they’re sensitive to that, can increase their blood glucose and blood pressure, and they won’t have … a good control over these factors,” Hensrud says.
“Everybody is getting accustomed to this new normal. I’d encourage people to establish those new healthy habits now. You have to be a little proactive about this, and that’ll make it easier in the long term. Break out of your comfort zone.”
Eating healthy and eating well don’t have to be drudgery. It can and should be an enjoyable way to live
Instead of noshing on large amounts of comfort food, take the opportunity to eat foods that you may not think of as healthy – such as burritos or pizza – and make healthy versions of them, using more vegetables, Hensrud says.
“Eating healthy and eating well don’t have to be drudgery. It can and should be an enjoyable way to live. And if we can do that, then we can better manage our weight and our overall health during this pandemic.”
Mayo Clinic’s six simple ways to lose a little weight
Shaving off even a few kilos can make a significant change to your health. Here are some easy tips from the experts.
1. Replace one fizzy drink a day with water to cut about 150 calories and lower your risk of a heart attack.
2. Swap fruit juice for real fruit with fewer calories and more fibre. The act of chewing also helps you feel full longer.
3. Turn off distracting screens – smartphones, TVs, tablets – to avoid distractions that may lead to overeating.
4. Keep your counters clear, except for fruit, to avoid temptation. Out of sight, out of mind.
5. Prepare fresh fruits and vegetables ahead for easy grab-and-go snacking.
6. Get more sleep. Studies show a link between not enough sleep and extra weight.
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