How to fight weight gain during the pandemic (beyond diet and exercise)


But health experts strongly recommend that you do your best to avoid excessive weight gain during this historic and scary time.

Dr. David Buchin, director of bariatric surgery at Huntington Hospital, finds that a large percentage of patients with Covid-19 in the intensive care unit of the medical center are obese. Obese patients are particularly difficult to care for, he said, as the treatment involves rolling them back and forth regularly to optimize lung function. In addition, a recent study found that in patients under the age of 60, obesity doubled the risk of Covid-19 hospitalization.

I’m not suggesting starting a strict diet or strenuous exercise program while sheltering on the spot, but there are simple things you can do to prevent weight gain and protect yourself not only from related complications at Covid-19, but also against diseases such as diabetes and heart disease which will remain two of the main causes of death after going through this pandemic.

When it comes to quarantine shopping, it’s important to be organized, especially when it comes to eating enough fruits and vegetables (aim for five servings a day if you can). Buy a combination of fresh, frozen and canned products to last you at least a week or more.

Eat fresh products first, then switch to frozen and canned products. Rinse canned vegetables to reduce sodium and be sure to consume fresh or frozen fruits daily, as the vitamin C content of canned fruits and vegetables, which is important for immune health, is lower than that of fresh fruits or frozen.

Foods to boost your mood now that you really need it

Chef Devin Alexander, who has maintained a 70-pound weight loss for decades, has great advice on low-budget shopping and managing quarantine cravings. When purchasing products, for example, unlike most other items, she suggested looking for items for sale.

Watermelon and berries are on sale in summer because they are in season and therefore very abundant. It’s also when they taste the best, so you can make amazing desserts without needing a ton of added sugar.

Alexander also recommended having coleslaw on hand when salty cravings hit. His Orange Cilantro Cole Slaw recipe, available on his website, satisfies this savory and crunchy desire in a way that is really good for you. It helps get a serving or two of vegetables, and may just keep you from “needing” to eat a bag of potato chips. In addition, cabbage and carrots are economical, last for weeks, and are loaded with immune nutrients.

When you return from the store, be sure to place healthy food in places that are easier to see in your kitchen. Food cravings and hunger can be triggered by just seeing food, so keep more forgiving foods out of sight – and hopefully out of your mind – on the top shelves of your closet. back of refrigerator or bottom of freezer.

To manage stress

During this global crisis, it is even more important than ever to find ways to overcome stress and manage anxiety.

I know, it’s not easy. Balancing home schooling, financial challenges, cabin fever, social isolation and illness is stressful, but stress can contribute to poor food choices and increase fat deep in your belly (under the muscle) which can contribute to heart disease and diabetes even more than the pinchable fat directly under your skin.

Creation of an effective family routine during home confinement for the coronavirus

Practice mindfulness, which means doing your best to try to live in the present rather than worrying too much about the future. This is advice from Joanne Koegl, a licensed family and marriage therapist who tells clients to take time out of their day to focus on simple things like the warmth of the sun, the beauty of a flower, the taste of ‘a bite of chocolate or a child’s laughter.

Koegl recommended apps and websites such as Headspace, Calm, The Tapping Solution (a self-administered therapy based on Chinese acupressure that can help calm the nervous system) and Breathe by anxiety expert Dr. Jud Brewer . These and other resources provide free services focused on managing anxiety and stress related to Covid-19.

You can also practice basic care to manage anxiety and relieve stress. Take a hot bath, find a quiet place in your home and sip a cup of tea, exercise, call an old friend or consider volunteering if that is safe. Helping others also gives you a sense of purpose and joy.

If you are really struggling with anxiety, there are mental health telemedicine options such as Doctor on Demand and crisis hotlines available in major cities across the country. Do not be afraid or be embarrassed to seek professional help.

Sleep well

Sleep anxiety and daylight saving time can make insomnia worse, but stretching can help.

Too much and too little sleep is linked to weight gain, increased appetite, and worsening blood sugar, so try not to give up on your sleep schedule by getting up late, sleeping until noon or staying up all night watching TV.

Try to stick to a relatively normal sleep schedule, experts recommend. It’s much easier to do if you follow the basic principles of sleep, including avoiding excess alcohol before bed, keeping your bedroom as dark as possible and around 65 degrees Fahrenheit, and doing it regularly some exercice. And turn off the news (and put your phones down) in the hours before bedtime.

Move more

Spending so much time at home has another unintended consequence. You burn far fewer calories in your daily life than you did before your forties, whether or not you exercise daily.

Sitting in front of the computer for hours, whether for making Zoom professional calls or socializing, and staying indoors at night and on weekends while watching TV, while shopping and socializing online it easily adds hundreds of calories a day without exercise. activity, which is often higher than intentional exercise for most people. It is essential to incorporate more movement and less sitting every day.

Buchin tells his patients to engage in a certain amount of exercise to “win” their television viewing. For example, for each movie they watch, they should incorporate 20 minutes of some form of activity that could be cleaning, playing with your family, gardening, or even just standing by talking on the phone or participating in a Zoom call.

I’ve been using my Apple Watch more than ever lately. I appreciate the reminder to get up every hour for at least a minute and the opportunity to follow my general daily activity in addition to exercise.

If you don’t have a fitness machine, set a timer on your phone or even your microwave to remind you to get up every hour and walk around the house, go up and down the stairs several times or just stretch before sitting back down.

As we hear many times on the news, we are all in the same boat, and I hope that with these tips, you and your loved ones can maintain your weight and stay fit, healthy and possibly even a little less stressed during this global pandemic.


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