It is all too tempting during the coronavirus crisis to seek relief by overeating resulting in the “Quarantine 15” which is a 15-pound weight gain during self-isolation. However, we must try to remember that a healthy diet is particularly important right now. Overeating can have a temporary calming effect – but temporary is the key word. Without managing your eating habits during times of stress, you are more likely to put on unwanted weight. Furthermore, nutritious foods can have a positive impact on your sleep, mood, energy level and immune system.
Here are a few ways to stave off the Quarantine 15 with a healthy diet:
- Create an eating pattern where you have a meal or snack about every three hours. This can help prevent mindless snacking.
- Keep a food journal. Track the time of day, the food and the amount to hold yourself accountable.
- Limit snacking of highly processed foods such as chips and cookies. If you don’t buy it, you can’t eat it.
- Portion out your snacks. Place cheese and crackers, for example, in individual containers to prevent overeating.
- Drink at least eight cups of water each day to stay hydrated and keep your body’s systems functioning normally. Consider adding things like mint, cucumber, lemon or ginger. Avoid sugary beverages.
- Practice mindful eating. Ask yourself, “Why am I reaching for this?” or “Has it been three hours since my last meal or snack?”
- Stay active. Stream one of our Inspired To-Go online fitness classes. Endorphins are released after exercise which can trigger a positive feeling in your body.
- Call or FaceTime a friend or family member to talk about your emotions. Getting your feelings out can help curb emotional eating.
- Buy food that comes from the earth like fresh fruit, vegetables, nuts, seeds, whole grains and lean protein.
Good nutrition is the foundation for a healthy immune system. With some careful planning, it is absolutely possible to maintain a healthy diet while being quarantined. If you need some extra help dialing in your nutrition, you can always contact our Certified Precision Nutritionist for a private consultation.