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Jaysun & Mistie Mims • May 12, 2020
How to Avoid Weight Gain During a Pandemic
During this pandemic, life is challenging and all of us are struggling mentally, emotionally and physically. No one would blame you for
being tempted to abandon your diet and exercise plan and reach
for the tub of ice cream while binge-watching Netflix. It is strongly
recommended you do your best to prevent excess weight gain
during this historic and scary time. Here are some simple things
you can do to prevent weight gain.
Shop Smart
When it comes to shopping during this time, it is important to be
organized, especially when it comes to eating enough fruits and
vegetables. Buy a combination of fresh, frozen, and canned to last you at
least a week or more. Consume fresh products first and rinse canned
vegetables to reduce the sodium.
Manage Stress
It's more important than ever to find ways to conquer stress and manage
anxiety. We know, it is not easy. Balancing homeschooling, financial
challenges, cabin fever, social isolation and illness is stressful. However,
stress can contribute to poor eating choices and increase fat deep in your
belly that can contribute to health issues.
Sleep Right
Both excess sleep and inadequate sleep have been linked to weight gain
and increased appetite. Try to stay on a relatively normal sleep schedule.
Avoid excess alcohol before bed, keeping your room as dark as possible
and at about 65 degrees Fahrenheit and exercising regularly. Also, turn off
the news and put down your phones in the hours before bed.
Move More
Spending so much time at home has another unforeseen consequence.
You are burning far fewer calories going about your daily life than you
were pre-quarantine. Sitting at the computer for hours, doing Zoom
meetings, work calls, binge-watching television, along with shopping and
socializing online, easily all add up to several hundred fewer calories
burned per day. It is essential to incorporate more movement every day.
We all worry and get upset from time to time. It’s a normal part of life, right? But what happens when that anxiety or stress takes over, and you can’t calm down? Being able to calm yourself in the moment is often easier said than done. Here are some helpful, actionable tips you can try the next time you need to calm down. Breathe Breathing is the number one and most effective technique for reducing stress and anxiety quickly. Taking long, deep calming breaths disrupts that loop and helps you calm down. Think it through “Will this matter to me this time next week?” or “How important is this?” or “Am I going to allow this person/situation to steal my peace?” Listen to music: Listening to music can have a very calming effect on your body and mind. Relax your body When you’re anxious or stressed, it can feel like every muscle in your body is tense. Practicing progressive muscle relaxation can help you calm down and center yourself. Write it down: If you’re too anxious to talk about it, grab a journal and write out your thoughts. Get some fresh air The temperature and air circulation in a room can increase your anxiety or stress. Drop your shoulders: If your body is tense, there’s a good chance your posture will suffer. Sit up tall, take a deep breath, and drop your shoulders. Identify pressure points to calm stress and anxiety Going for a massage or getting acupuncture is a wonderful way to manage anxiety and anger.
