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
Factors, such as less sleep, less physical exercise, and eating more, may contribute to what many refer to as the “
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.
Many potential factors may contribute to weight gain during a quarantine period. These may include:
Health concerns, financial problems, and general uncertainty during the COVID-19 pandemic are likely to contribute to stress.
This additional stress may
The stress may also result in people feeling
Quarantine is also likely to have a significant impact on many people’s
People experiencing mental health difficulties may also “emotionally eat,” contributing to weight gain.
Those struggling with their mental health may also find difficulties in
Due to lockdown restrictions, people may find themselves living a more
Some research even suggests that active adults have seen their activity levels drop by around 32% in lockdown.
Working from home, physical distancing, and the closure of gyms, parks, and other sports facilities may contribute to this.
Quarantine restrictions may also result in people experiencing boredom, which
In particular, experts believe having obesity leads to the reduction of adiponectin, a substance that protects the lungs.
For those with obesity, the
- continuing to take their prescription medicines
- following their healthcare providers’ recommendations for nutrition and physical activity
- contacting their healthcare provider, community health center, or health department if they have concerns or feel sick
People can try adopting strategies that may help them maintain a moderate weight during quarantine.
Some of the following tips may help promote weight loss.
People can perform a variety of exercises in the safety of their own homes.
These can include yoga, body weight exercises, or simply walking around the house.
People can also try an online workout program. Typically, these programs are cheaper than gym or class memberships, while some are even free. There is a large variety to choose from, which may suit a person’s preferred activity and health goals.
Some people may also consider trying an online personal trainer (PT). Usually, an online PT will provide workout plans, nutrition plans, and advice to help people meet their fitness goals.
A 2017 review indicates that PTs can improve people’s adherence to workout plans and positively impact their attitude to exercise.
Dancing is another form of exercise that people can perform at home. Dance workout videos may provide a simple and fun way for people to stay active, with the added benefit of improving mood.
While it may be tempting to indulge in convenient or comfort food, they are typically not healthful options.
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.
People can try creating daily routines to preserve a sense of normality.
This can involve scheduling regular times to wake up, eat meals, exercise, and sleep.
People can also plan their meals and set aside time for meal preparation. A
Setting aside regular time for exercise each day may also help people maintain regular physical activity.
Some people may notice some weight gain due to quarantine restrictions. This could result from factors such as excessive stress, less exercise, and disruptions to daily routines.
However, people can introduce gradual changes to their lifestyle and diet to help maintain a moderate weight.
It is also crucial for people to go easy on themselves during these trying times. A person should not feel too self-critical if they have gained weight, as negative thoughts and emotions may have an adverse effect on their mental health.
Some tips that people may find useful include establishing a daily routine, finding a form of exercise they enjoy, planning and preparing healthful home-cooked meals, and getting plenty of sleep.