How to Get Rid of Your Quarantine Weight Gain

Ben Emanuel II

Just how bad is quarantine weight gain? In a poll conducted by WebMD, 47% of women and 22% of men reported that they've gained weight during the quarantine. Respondents blame the additional weight gain "due to COVID restrictions".

The pandemic undoubtedly changed the way we live. Businesses shifted towards a work-from-home setup to prevent the spread of the virus.

Unfortunately, this set up affected people’s health negatively. People have gained weight due to circumstances surrounding the COVID19 pandemic. Most gyms are still closed while many are hesitant to hit the gym due to the threat of the virus.

Just how bad is quarantine weight gain? In a poll conducted by WebMD, 47% of women and 22% of men reported that they've gained weight during the quarantine. Respondents blame the additional weight gain "due to COVID restrictions".

Because of this, many are already asking how to get their pre-pandemic weight back even without the help of a gym. Here are some tips that you might find handy.

Track your calories by preparing your own food

Though more people are cooking at home, some opted to just have their food delivered in their doorstep. One of the biggest problems that you might encounter when you eat food that you didn’t cook is that you don't know how it was prepared. There is a chance that you are eating more calories than what you are supposed to be eating. You might even miss out on some of the vitamins and minerals needed by the body.

An ideal practice to lose weight is to prepare your own food. When preparing your food, you can start to measure the ingredients that you are using. Some even count the macros.

What if you don’t know how to count the calories? Even if you don't strictly count your calories, you get an idea of whether or not you are eating healthy. You'd be able to take out sugar, salt, and other things that can cause your weight to go up.

Keeping a food diary

One of the simplest ways to make the necessary changes in your diet is to track what you usually eat and drink throughout the day via a food diary. This will let you know how much calories you are putting in your body. This also provides a transparent look at the types of food that you usually eat.

It is ideal to run a food diary for a week. You get to list not only the food you eat throughout the week but also determine the causes of your unhealthy eating habits. Do you tend to eat high-calorie foods when you are stressed? Or maybe, you revert to sweets when you can’t sleep at night?

Invest in dumbbells and kettlebells

A lot of people have been buying their kettlebells and dumbbells for their home workouts. Unlike barbell plates that require a bar plus a squat rack or a bench, dumbbells and kettlebells are easy to store in your home.

Also, though bodyweight exercises are effective when it comes to burning calories, your body can easily get used to it. One of the best ways to increase the difficulty is to turn to resistance training. Another reason to turn to kettlebells and dumbbells to increase the difficulty of your workout which will help build your muscles. If you rely solely on bodyweight exercises, you can only build muscles up to a certain point.

With a higher percentage of lean muscle mass, you get to burn more calories even when your body is at rest.

Interval training

Metabolic conditions or MetCon has gained popularity over the years. You get to hear this term used by a lot of fitness gurus on Instagram and YouTube. The goal of MetCon is for the body to burn fats even when you finished your workout.

But how does it work? The body has a phosphagen system that provides ATP for high-intensity exercises such as sprints and other explosive movements. After pushing beyond the 10-second mark, that’s when your body goes after your stored glycogen to produce ATP, therefore burning fats in the process.

So what’s a typical MetCon workout? An example of a MetCon workout is to do a 10-second sprint followed by a 30-second walk. You can repeat this for 10-20 times.

But if you are staying at home, another good example of a MetCon workout is by doing 30-second squat thrusters before switching to 15-second jumping jacks. Once you've completed the set, you can take a 2-minute break. Repeat this up to 10 times and you’ll be able to keep on burning calories even when you are already at rest.

Sleep for at least 8 hours a day

Sleep is a crucial part of weight loss. The lack of sleep can trigger cortisol which is the stress hormone that triggers the body to store fats. On top of that, the lack of sleep can trigger individuals to indulge on stress eating.

Unfortunately, attaining 8 hours of sleep during the pandemic isn’t that simple for a lot of people. Some people are having a difficult time sleeping since the pandemic started. In a SleepHelp.org survey conducted on 1,000 individuals, it was discovered that 22% experienced poorer quality sleep since the pandemic started.

Many reasons may have contributed to this problem. It could be due to stress or the fact that your workplace and room are the same. For some people, the situation made the room less conducive for sleep and relaxation.

To improve your sleep, be sure to make the bedroom as comfortable as possible. It could mean removing anything that is work-related or things that may stress you out. Also, you might want to turn away from screens an hour before you go to bed. Perhaps, read a book instead.

Final Thoughts

Experts are suggesting that it might take some time before everything goes back to normal even when there is a vaccine. More than ever, it is important to stay healthy. And for people who are either hesitant to go back to the gym just yet or those who don't have access to gyms due to the COVID19 situation, it might be a good idea to watch your weight. If you’ve gained in the last months, it is best if you follow these tips.

And also, keep in mind that results aren’t always instant. You will need to do these things consistently to see a huge difference in your weight and health.