How to battle weight gain during the quarantine?

Have you noticed some weight gain during the COVID-19 lock-down period? If you have, you're not alone. Millions of people are reporting on their social media accounts that they've picked up anywhere from a few to an unnamed number of pounds from the inactivity of quarantine. It's understandable.

When our bodies are accustomed to being out and about, commuting to and from work, shopping for groceries, visiting friends, going to the gym, and generally living in "active mode," it's much easier to keep added weight off.

But, when local, state, and federal authorities impose stay-at-home orders for weeks on end, and we end up working, sleeping, eating, recreating, and just sometimes exercising in our homes, the pounds can begin to appear slowly and invisibly. Next thing you know, you're a victim of what is popularly called "Quarantine 15." The number refers to a common amount of weight gain that adults experience from all the inactivity and forced at-home quarantine.

Steps For Defeating the Quarantine 15

Is there a solution? You bet. Fortunately, Quarantine 15 requires no vaccine, hospitalization, or special masks. However, the antidote does call for a moderate amount of will power and perseverance. So, what are the steps you can take to avoid Quarantine 15? Here's a simple, short strategy that anyone can follow:

Make meal lists: Every morning, make a list of what you intend to have for each meal that day. It's not a contract, so don't live and die by this step, but it will give you an idea of how to begin managing your thoughts as they relate to eating.

Set your specific meal times: Rather than fall into the "snack and graze" trap that is so much of a challenge during quarantine, post a large note on your fridge stating the specific three times each day during which you'll eat. Allow enough time to eat slowly, but try to be strict with yourself and adhere to the set times.

Exercise every day: Whatever you are able to do, as long as it's not on a couch, do it for about 30 minutes each day. Walk, ride a bike, do calisthenics, lift weights, jog, or whatever strikes your fancy. The point is to have some "sacred" time each day dedicated to exercise.

Keep a food diary: Write down everything you eat for three days in a row. Study the list. Most people are surprised to see what they eat. Many end up changing their habits based on lists like these.

Drink enough water: Staying hydrated is not just good for your health but it helps keep off extra pounds too. Make sure you get several glasses of water every day. Try to consume at least one serving of water with each meal as well.

Get enough sleep: Being well-rested can help you avoid having unexpected food cravings and generally keeps your entire system in balance. Lack of sleep, or erratic sleep patterns, make it harder for people to eat right.

Stay social: Try to talk with one or two others every day, even if it's only on the phone or via video chat. When we engage with other people, our minds become occupied by things other than food.

Avoid the kitchen: Don't hang out in the kitchen unless you're preparing a meal or doing dishes. Eat in another room. Likewise, avoid checking the fridge every time you pass it.

Pay attention to portions: Portion control is a key component of weight loss and weight maintenance. Check packages for suggested portion sizes or use the Internet to find information about healthy portion sizes for your typical meals.

Weight yourself every morning: Weigh yourself shortly after you wake up in the morning and write your weight down on a poster or calendar so you can see it at a glance as you prepare breakfast. This is a little-known but powerful motivational tool.

How Food Can Be a Game-Changer

There's something powerful about the combination of moderate exercise and smart eating. For people who love to cook, plan meals, and shop for groceries, it's easy to incorporate wise eating into their daily regimen. But for folks who either don't have the time to plan and prepare healthy family meals day after day, health management meal delivery services make sense.

So, along with following the steps you can take to avoid Quarantine 15, using a weight loss meal delivery service that also has options for your children is a clever idea, and actually solves two problems at once: not only do you get delicious, balanced meals delivered right to your door, but you can even take advantage of included services like toddler meal delivery, vegetarian meals for all ages, low carb and vegan meals, as well as organic toddler meal delivery. The bonus is that you don't have to shop, plan, or cook meals and can spend that extra time focusing on your new exercise routine!

Putting Your Team Together

When it comes to eating right and dropping a few pounds, there's no better partner than a supportive family member or friend. Emotional support from others, even it only entails an occasional phone call or video chat with a loved one or best friend, can make a huge difference in the success of your nutrition and weight-loss goals.

Another good partner is a weight loss meal delivery service that offers smart tools like nutrition based meals, diet meal delivery personalized meal delivery, and all-around healthy family meals. Companies like California Chef have been at the forefront of the health management meal delivery services industry for more than 14 years. They know the value of nutrition based meals for people who want to shed weight, get into better shape, or just start eating right.