The Quarantine 15: Maintaining a Healthy Weight in Difficult Times

The last year has brought life as we knew it and our daily routines to a halt. As we have adapted to the measures in place to limit the spread of COVID-19, our lifestyles and eating habits have changed, and for many that has come with some unwelcome weight gain, commonly referred to as the quarantine 15. Creating a healthy structure during this unique time will help you maintain a healthy weight, and feel your best, physically and mentally, during this difficult time.

Here are our top tips for staying healthy:

Focus on the positive: Even if you are feeling discouraged that you have put on a few pounds, try not to let weight be your focus. Keep in mind that a healthy lifestyle has a bigger impact on health than the number on the scale. Put your energy into building healthy habits that make you feel good, and you will be more likely to keep it up.

 Practice Mindful Eating: These are tumultuous times, and between social isolation, financial stress, and so much uncertainty, we are collectively in need of comfort and a boost to our general mood. If you find yourself turning to food when you are feeling stressed, try phoning a friend, taking a walk, or enjoying a warm bath. Reflecting on what is bothering you will leave you feeling much better than stress snacking.

Create structure: If you are working from home, it can be easy to turn toward the kitchen anytime you need a break. For some, food is a popular way to procrastinate. Stick to normal mealtimes and planned snack breaks and avoid bringing food into your workspace. When it is time to eat, step away from your work and enjoy your food and your break to the fullest.

Keep up the meal prep: With constant access to food at home, we might start to let our meal prepping habits slide. This can mean resorting to less healthy options that can contribute to weight gain. Aim to prepare your lunches the evening before, and keep veggies washed and chopped to have healthy snacks on hand. You can also make big batches of soup, stew, or chili on the weekend to have healthy meals ready to go throughout the week.

Incorporate movement into your day: Most of us are more sedentary than usual, working from home and limiting our outings. But you can still find new ways to be active such as going for a walk at lunch, doing workout videos or joining an online yoga class. Movement is important for our physical health, and our mental health as well.

This is a challenging time for everyone, and we are all looking to the light at the end of the tunnel. It is so important, now more than ever, to take care of our physical and mental health. If you would like support to improve your eating habits and maintain a healthy weight, reach out to a NDC Nutrition at Work Registered Dietitian

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