Have you gained any weight since the stay-at-home orders were issued in March of 2020? If so, you are not alone. The American Psychological Association’s “Stress in America” poll found that 61 percent of its 3,013 adult respondents experienced undesired weight changes during the COVID-19 pandemic, with 42 percent reporting they gained more weight than they intended. The median weight gain was 15 pounds.
Whether it is 15 pounds or the “Quarantine 19,” studies have found that stress, in this case generated by the health crisis, influences changes in eating patterns and increases the desire for foods high in fat and sugar. Excessive weight gain and obesity is a risk factor for developing potentially life-threatening health problems, including COVID-19.
You can begin to make changes in your lifestyle to lose this weight. Mary Graffagnino, Chief Dietitian at Mount Sinai South Nassau, offers these 10 simple steps:
- Eat more veggies, fresh fruits, nuts, seeds, and whole grains.
- Avoid processed foods, such as baked goods, ready-to-eat meals, and meat products, such as bacon, sausage, and salami.
- Avoid sugary snacks and beverages.
- Engage in regular physical exercise. Get at least 150 minutes each week.
- Eat breakfast every day. Skipping the first meal of the day makes you hungrier for the next one.
- Make sure you get enough sleep. Insufficient sleep is linked to a higher risk of obesity.
- Do not be a member of the “clean-plate” club. Leave a few bites of food on your plate, especially when eating out.
- Eat mindfully and savor your food. Consider putting away your phone at meal time.
- Control your portion size. If you crave a chocolate bar, have a smaller size or half a bar. One serving of meat or poultry should fit in the palm of your hand, or no bigger than a deck of cards
- Keep a food journal. Jot down all the meals and snacks you have eaten throughout the day.