You have probably heard about the “freshman 15” weight gain that college students supposedly experience in their first year of college. But now we are hearing about what has been dubbed the “quarantine 15” that those now at home are experiencing with weight gain as they suddenly find themselves at home with their families because of the Coronavirus Pandemic.
It’s important to find productive and healthy ways to deal with this major life change. Although a sudden change in circumstances can be overwhelming, a slight change in outlook can turn it into an opportunity. You aren’t destined to gain weight — you’re in the driver’s seat.
Before you snack, ask yourself if you’re eating out of boredom or soothing yourself with food. If you’re stressed, anxious or feeling blue, take a break to chat with a friend, or go on a brisk walk. If stress and anxiety feel unmanageable, look into counseling services for assistance.
Stock smart snacks. If you have a weakness for chips, don’t keep a giant bag in your pantry. Stress can lead to binge eating. Instead, stock snacks that combine protein and carbohydrates to fuel you. Good snack options include apples with peanut butter, carrots and hummus, and Greek yogurt or fruit and whole-grain cereal.
Don’t skip breakfast. Breakfast wakes up the metabolism and provides energy to the brain and muscles for the day’s activities. People who eat breakfast tend to eat less throughout the day than those who skip breakfast.
Avoid oversized portions. Use a smaller plate, bowl, and glass. Portion out foods before you eat. Enjoy your food, but eat less. Take the time to fully enjoy your food as you eat it. Eating too fast or when your attention is elsewhere may lead to eating too many calories. Pay attention to hunger and fullness cues before, during, and after meals. Use them to recognize when to eat and when you’ve had enough.
Stay active. Physical activity helps control weight, improves your mood and controls stress. Encouraging physical activity can keep spirits up and bodies healthy. Here are some ideas for keeping the family active while still adhering to social distancing:
- If you have a yard, spend time outdoors by playing tag, soccer, or throwing a football or Frisbee.
- Go for a family bike ride or take a walk together.
- While indoors, play interactive video games that require physical activity such as tennis, bowling or baseball. You also can use dance videos and active video games for some physically active television time.
- Play some music and have a family dance party.
- Encourage your children to participate in active outdoor chores such pulling weeds, planting and watering plants, sweeping the walks or cleaning the garage. Make the chores feel fun with upbeat music and be sure to join in to get them done as a family.
For more information on food planning during the Coronavirus Pandemic, go to: https://www.choosemyplate.gov/coronavirus
Article release April 3, 2020
