11 Ways to Prevent Weight Gain During Shelter-At-Home

As countries around the globe attempt to “flatten the curve” of the novel coronavirus pandemic, many of us are hunkering down in accordance with shelter-at-home orders. Whilelosing weight is certainly still doable during this time, a smart goal to focus on instead ismaintaining your current weight。

“It’s normal to feelhigh stress and anxietyin the face of so many uncertainties, and you might even feel tempted to go into survival mode and toss yourhealthy foodandlifestyle choicesout the window,” saysDr. Richa Mittal, a weight-loss specialist based in Frisco, Texas.

The good news: It’s possible to combatstress-eatingandcouch-sittingto maintain your weight and come out of this experience even stronger — you just need the right strategy.

Similar to when you’re focused onlosing weight, “maintaining your weight requires keeping track of how many calories you’re putting into your body,” saysGerald E. Nissley, PsyD. One of the simplest ways to do that is toset a daily calorie goal and keep track of your intake of food and drinkswith anapp like MyFitnessPal。即使你不每天日志,定期检查ing in can help you stay on track and make sure you’re not over- or under-eating to maintain your weight.

Deviating from your typical routine during the pandemic can make your mood tank, but the reverse is true, too: Re-establishing a routinecan help raise your spirits and ward off stress。Pro tip:Frame your day with awake-upandwind-downroutine, suggests Molly Carmel, a licensed clinical social worker. “This can bring comfort and normalcy at a time that feels so abnormal and uncertain,” she says. What’s more,getting enough sleepalso helpskeep your metabolism healthy, which can support your weight-maintenance efforts.

Creating healthy routines doesn’t have to be complicated. For example, consider abrief meditationorbrisk morning walkto help energize you in the morning, and aneasygoing stretch routineorhot bathto de-stress before bed.

It’s no surprise following a consistent schedule of healthy eating and exercise can help youmaintain your weight over time, according to astudy in Obesity。“When you have a set schedule, you’re more likely to incorporatehealthy routines and habitson a daily basis — andconsistency gets you closer to your goals,” says Carmel.

On a paper calendar or with an app, schedule meal andsnack timesthroughout the day. Then, set reminders to help take the guesswork of when you should be eating anduse the alarm bell as a cue to log your intake。

Another way to reduce stress and maintain your weight:Get moving at least once a day。“Our bodies crave movement and thefeel-good endorphinsthat come with it,” says Carmel. As such, make it a point to put daily workouts on your calendar, too. With multiple YouTube videos, Instagram tutorials andfree apps, there are plenty of ways to add variety to your newat-home workouts, she says.

It can be a struggle to stick with your workout schedule if you don’t havesomeone to keep you accountable, so partner up with a friend for a FaceTime workout, suggests Dr. Mittal. Even if it’s only a text check-in before and after you workout, you’ll get somemuch-needed social connection, a mood boost andadded motivation。Plus,research showsworking out with someone can compel you to push yourself harder than you would if you were solo.

Sticking with a healthy eating plan and exercise routine is especially difficult when so much is going on in the world. “Times are hard, so remember that you don’t have to manage this perfectly,” says Carmel. Rather than getting down on yourself when youskip a workoutorconsume extra calories, be compassionate with yourself. Remind yourself of the times you showed up to sweat it out andbetter controlled your portionsin the past. Then, commit togetting back on track。

Stress can threaten your weight-maintenance goals by dialing up cortisol levels which in turn cantrigger cravingsfor comfort foods. The fix: Findways to de-stressby soothing yourself and leaning on others, suggests Carmel. For instance, you might includediffusing essential oilsand playing your favorite music, listening to a guidedmeditationorpodcast,taking a walk outside(while social distancing, of course), reading a book or calling a friend or family member.

During shelter-at-home orders, trips to the grocery store have to be more intentional, especially if you’reeating on a budget。Now’s the perfect time tocut down on processed foodsand stock up onhealthy stapleslike fresh and frozen fruits and vegetables as well aswhole foodswith long shelf lives like dry lentils andbeans, recommends Mittal. Focusing onhealthy eating choicesandreducing temptationsis more likely to help you maintain a healthy weight.

In the midst of such high-stress times, some impulsive eating is to be expected, but you can plan ahead by stocking up onnutrient-dense, low-calorie snacks。Where and how you store your snacks can make a difference, too, says Nissley. For instance, if you know you’ll eat a bag full of chips or a package of cookies in no time,opt for pre-portioned snack packsinstead. “Keep them on an out-of-reach shelf or inside a cabinet instead of on your countertops or kitchen table,” suggests Nissley. This way, you have time to ask yourself first, “Am I really hungry?”

To cut down on grazing and avoid reaching the bottom of the chip bag in one sitting, make it a point toonly eat when you’re free of all distractions, says Dr. Mittal. That means shutting off the TV, putting your phone down and stepping away from your laptop before you sit down to eat.Eating more mindfullyand engaging allfive senses, helps you recognize when you’re actually full andprevents overeating。

“Any step in the right direction is a reason to pat yourself on the back,” says Carmel. Stick with your workout? Prepare a healthy dinner? There are plenty ofnon-scale victoriesthat can indicate improvement to your overall physical and mental health. Make sure to take a moment to celebrate steps forward and acknowledge your progress.