Wisconsin Women's Health Foundation

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5 Tips to Prevent Quarantine Weight Gain

A lot has changed in recent months, so it’s not a surprise that our eating habits would change too. We have different access to food, different schedules, different routines, and we’re stressed out (hello, comfort food cravings!). There are a lot of sort of light-hearted references to the “Quarantine 15” or “the COVID 19”, but in all seriousness, everything we’re up against right now is kind of recipe for weight gain…  if we’re not careful.
The good news is, there are plenty of simple actions we can take now with our eating habits to help us stay healthy and maybe even improve our well-being:
  1. The first thing is taking inventory of what you have at home. If what’s available is junk food, then that’s what you’re going to reach for. Stock your pantries and fridge with plenty of fruits, veggies, lean proteins, and healthier snack options like dark chocolate, yogurt, nuts and seeds, popcorn, etc. With limited time at grocery stores, “convenience foods” like bags of frozen veggies, precooked grains, and canned beans are also great things to have on hand right now for inexpensive, quick and easy meal prep.
  2. Plan your meals! Write down your meals and/or snacks ahead of time to create some structure and routine to stick with. Right now is a great opportunity to explore new recipes, try new cuisines, and get creative in the kitchen. Get the whole family involved, and make it something to look forward to!
  3. Staying hydrated is a big one too, since hunger can sometimes be disguised as thirst. Focus on no-calorie, low calorie drinks without caffeine (water is the gold standard) instead of soda, juice, etc. And be sparing with alcohol.
  4. Be mindful of what you’re eating. Try to avoid eating while you’re working or watching TV, or eating straight from the bag or carton. Before you go to get a snack, ask yourself, “Am I hungry?” or “Am I just bored, tired, stressed?” Staying busy with other activities – especially those that keep you physically active – can help distract you from mindless snacking too.
  5. Lastly, practice portion control. It’s OK to indulge every now and then, just don’t overdo it. Follow MyPlate guidelines, read food labels for serving size recommendations, and if you’re supporting local business by ordering out, consider only eating half the meal, and saving the rest for later.
It’s wise to be conscious of how you’re eating right now, and as we discussed, there are plenty of easy things you can do! Use overall health, energy, and mood as your motivation for eating well – instead of just focusing on your weight or body image (we have enough stress as it is!) And remember other important self-care strategies like sleep, relaxation and physical activity too! Be well!