Weight gain during the COVID-19 pandemic
Meera Patel, DO, shares tips to get your weight in check.
Patients have been quick to let me know at their annual physicals that they’ve had unexpected weight gain over the past year and a half, using the term, “quarantine 15.” If you noticed that your weight has gone up, you’re not alone.
A recent study published on JAMA Network Open found that participants gained approximately 1.5 pounds every month since the start of stay-at-home orders. One and a half pounds may not seem like a lot, but it adds up over the course of the pandemic.
Our situations during the pandemic have changed our daily routines in many ways. We have stayed home more to help stop the spread of COVID-19.
We have also:
- Walked less often
- Exercised less if our gym closed or cut back hours
- Supported local restaurants by getting more takeout than usual
- Turned to food and alcohol for comfort
Weight gain is a tough subject to talk about because it often brings up other topics, such as:
- Low self-esteem
- Body image issues
- Extreme dieting (drastic changes in eating plan)
- Trouble losing weight
Losing weight sounds simple, but that doesn’t make it easy. As the days get shorter and the weather gets colder, there are fewer chances to get physical activity.
I have some tips to help you make healthy lifestyle changes.
Make changes that are sustainable
Set a "SMART" goal. SMART stands for:
- Specific
- Measurable
- Achievable
- Relevant
- Timely
Rather than setting a lofty and unreasonable goal, use the SMART framework to create a goal and to make sure it's sustainable.
Weight loss isn’t everything
While weight loss is a goal that we can easily track, I think we often put too much focus on it.
Remember, even if you’re not losing weight, you’re improving your mood and overall health by:
- Getting more physical activity
- Making healthy changes to your diet
Start listening to your hunger cues
Follow this guide:
- Check with yourself before you go to the pantry or fridge. Are you really hungry?
- Take a mental note of how your mood may be affecting your appetite. Stress and boredom can often make it harder to accurately know your own hunger cues.
- Don’t eat while watching TV. Eating while distracted will cause you to eat without paying attention to your own fullness.
It takes time for our bodies to be aware of what we just ate. To know we're full, our bodies need to:
- Digest food
- Release hormones (natural chemicals in the body that help it work)
If you still feel hungry after you eat, it helps to wait 30 minutes before you get more food. It also helps to eat slower.
Find physical activities you enjoy
A helpful technique might be to couple activities together. If you really like listening to a certain podcast, listen to it during an evening walk or while staying active with friends. Also, find things that work for you year-round.
Talk to your doctor about your health goals. Accountability can be key to being successful with weight loss and figuring out how to start.
To schedule an appointment with Dr. Patel, please call 1-425-453-1039, TTY 711.
The information provided is for general informational purposes only and is not intended to be medical advice or a substitute for professional health care. You should consult an appropriate health care professional for your specific needs.