9 Proven Strategies to Avoid Weight Gain While Sheltering at Home

Establish Morning and Evening Routines

As we hunker down during the novel coronavirus pandemic, deviating from our typical routines can negatively impact our mood. Re-establishing morning and evening routines, however, can raise our spirits and ward off stress. Frame your day with a wake-up and wind-down routine, suggests clinical social worker Molly Carmel. These routines can bring comfort and normalcy during uncertain times. Consider including brief meditation, a brisk walk, gentle stretches, or a relaxing bath.

Schedule Your Meals and Snacks

Consistently following a healthy eating and exercise schedule supports weight maintenance over time, according to research. Put meal and snack times on your calendar and set reminders to log your intake. Also schedule in daily workouts, taking advantage of the many free online exercise videos and apps available. Putting it on the calendar will help you stick with it.

Find a Virtual Accountability Partner

Partnering up with a friend for virtual workouts or check-ins provides much-needed social connection, a mood boost, and added motivation. Studies show exercising with a partner can push you to work harder than going solo. Even a quick text before and after your workout can help you stay on track.

Accept Setbacks as Part of the Process

With everything going on, sticking perfectly to healthy habits is a tall order. Be compassionate with yourself when you skip a workout or eat some extra calories. Remind yourself of past successes and commit to getting back on track. Find healthy ways to soothe and de-stress like essential oils, music, meditation, walking outdoors, reading, or calling a friend.

Clean Up Your Grocery List

During shelter-at-home, grocery shopping needs to be more intentional. Focus on stocking up on healthy staples like fresh and frozen produce as well as shelf-stable whole foods like lentils and beans. Reduce processed and tempting foods. For snacks, opt for pre-portioned, nutrient-dense options and store them out of sight to avoid impulsive grazing.

Separate Eating from Entertainment

To minimize mindless munching, only eat when you can focus on your food without distractions like TV, phone, or computer. Engaging your senses and eating mindfully helps you recognize when you're full and prevents overeating. Use mealtimes as breaks to relax and nourish yourself.

Celebrate Non-Scale Victories

Any step in a healthy direction, like completing a workout or cooking a nutritious meal, deserves recognition. There are many indicators beyond the scale that your physical and mental health are improving. Take time to acknowledge your progress and efforts to boost motivation.

While losing weight is still possible during this challenging chapter, focusing simply on maintaining your weight is a worthy goal. With some planning, self-compassion, and a shift in perspective, you can combat stress-induced eating and sedentary behaviors. Implementing even a few of these strategies can help you weather this storm and maybe even come out stronger on the other side.