COLUMN - How to combat the ‘Quarantine 15’

If the current work-from-home situation has you worried about staying on track with your healthy lifestyle, you’re not alone! For most of us, this long duration of time stuck at home means a rotating daily uniform of stretchy pants and unlimited access to pantry snacks. Additionally, the global state of affairs has brought on feelings of stress and anxiety, which in many cases, has resulted in more cravings for comfort food and an increase in screen time (which also usually means less physical activity).

So how do you stay committed to your healthy habits and avoid the “Quarantine 15” during a stressful time of isolation and social distancing? I’ve outlined a few of my top recommendations below:

Establish structure and routine to your day(s). You may be showing up to your home “office” in sweatpants, but your schedule should mimic your pre-quarantine calendar. For example, eat breakfast, lunch and dinner at the same time each day. Snacks and breaks from work should also be around the same time (you probably didn’t “snack” on leftover pizza at 9 a.m. when you went into an office). This also applies to physical activity – if you used to spend your lunch hour at the gym, then take a break and do a quick home workout at noon. If you drove to a barre class after work, factor in a sweat session post-5 p.m., before dinner. This will help you avoid 24/7 snack attacks and will allow you to maintain some physical exercise each day.

Know your portions! Gaining, maintaining and losing weight are all based on calories in and calories out. To avoid overeating (especially while binge-watching your favorite Netflix shows), be mindful of the amount of food you’re eating. You don’t need scales or measuring cups to understand the basics. Here are a few tips:
- Use your hand as a guide: lean protein should be about the size of your open palm; complex carbs should be about the size of a closed fist; fats and oils should be about the size of your thumb.
- Never eat straight from an open bag! Ever munch on a bag of pretzels while watching TV and look down to find your fingers dusting an empty pile of crumbs? Mindless eating, straight from a bag can be dangerous: it’s easy to lose track of how much you’re eating if you don’t reserve a specific amount in advance.
- Use smaller plates – This reduces the amount of food you can consume (only so much will fit on a small plate), AND it will make your portion look larger.

Make good food choices. Quality is just as important as quantity. You can have your cake and eat it, too (in moderation), but should strive to eat as many whole, unprocessed foods as possible. The key is to eat foods that will give the body the fuel it needs to feel full, satisfied and energized. This includes plenty of fresh fruits and vegetables, healthy fats like nuts, olive and canola oil and avocado, lean meats and whole grains. Adding ingredients like garlic, ginger and turmeric will not only spice up your meals, but will add a boost of immunity support, which will also help your body thrive.

Slow down. It takes the body 20-30 minutes to realize it’s full. Pace yourself and listen to your body. It’s also important to take a mindful approach to eating – when you’re distracted, i.e. eating in front of the TV or a computer, you tend to eat more, faster. You may surprise yourself and eat smaller portions naturally, if you slow down and appreciate every bite you take.

Track what you eat: Nothing is more humbling than writing down everything you eat (yes, those miniature Reese’s throughout the day all add up!). Keeping track of the quality and quantity of the food that you eat is a great way to hold yourself accountable for your weight loss goals. It’s also an effective way to evaluate your eating habits, i.e. tracking the time(s) of day you crave sugar; evaluating where you may be lacking in certain nutrients; observing your water intake, etc.

Maintaining healthy food and lifestyle habits can be challenging when you’re in isolation (after all, you’re alone with your thoughts … and your refrigerator!), but it is possible to avoid weight gain and nourish the body and immune system with good food.

The best approach is to plan ahead – make grocery lists (don’t impulse buy or shop when you’re hungry!), have a plan for weekly meal preparation and keep prepared, healthy snacks on hand. Since the quarantine comes with additional, sometimes stressful elements (teaching homeschool, anyone?), the most important part of this is to remain positive and not be too hard on yourself. If you have a day of around-the-clock snacking, then start fresh the next day, with a healthier mindset and approach.

And lastly, keep your friends and loved ones close and communicate often – do a virtual workout session with a friend or share a new recipe with your colleague. A support system is critical to the success of any health and wellness journey.

Beth Gonzalez is a registered dietitian for Obalon Center for Weight Loss, which provides complete treatment for those who have struggled to lose weight, including nutritional counseling and the non-surgical Obalon gastric balloon system. Visit obaloncenter.com.