Quarantine is necessary to help the spread of coronavirus infection. But there’s a problem. You can’t stay away from your fridge, can you?
You may be under extreme stress for the past few weeks because of COVID-19 quarantine. Because of the stay-at-home order, you may find yourself gaining weight or as they call it Coronavirus quarantine 15.
But it’s not just you. Many people are now experiencing flabbier bodies. But it’s not surprising considering that the majority of people around the world are panic buying.
Your pantry is now full of snacks and various comfort foods. Then, as you open your fridge, you’ll find packs of meat, milk, and cheese.
As you’re staying at home, you tend to be bored and anxious. To relieve these negative feelings, though, you eat all day to seek relief, resulting in coronavirus quarantine 15.
You’re stressed because of the COVID-19 pandemic. With all these uncertainties, you’ll find yourself eating more to cope with the stress.
As a result, you’ll get 15 pounds. Again, it’s not just you. Many people who are staying at home are gaining weight.
That’s why they’re calling it 15-pound weight gain or quarantine 15.
Stress affects your body. It alters how you eat. It’s either you’re under or overeating. When you’re under stress, you prefer to eat comfort foods that are high in sugar and unhealthy fats.
In a Yale University study, the researchers found that even insects that are under threat opted for sugary goldenrod plants over grasses. The reason for this is that sugary foods can amp their bodies in cases of fight or flight situations.
And just like humans, insects feed stress, rather than managing it.
Thus, it’s no wonder that you crave potato chips and pizza resulting in coronavirus quarantine 15. When you’re worried, you’re likely to eat sugary, fatty foods to get a quick energy boost.
It’s normal because comfort foods are natural tranquilizers. They can help in calming you down in this pandemic.
However, comfort eating will trap you to a hard-to-break eating cycle. It adds stress to your body causing serious health problems.
After a stressor passed, glucose must be replenished. In that case, the more glucose that your body releases in response to stress, you’ll feel hungrier. This results in increasing your craving for fats and sweets to replace cortisol.
But the unhealthy fats and sugars that you eat will simply go to your belly as your body will store the extra fats and sugar.
Thankfully, though, you can break the cycle.
Here are some things that you can do to avoid gaining weight during the pandemic or coronavirus quarantine 15.
1.) Intermittent Fasting
It’s the simplest way to fight weight gain. Now is also the time that you consider intermittent fasting.
One of the reasons you might want to start IF during this coronavirus pandemic is that you’re forced to drink more fluids, instead of eating.
And drinking more fluids can help in supporting your immune system.
Fasting can help in lowering your glucose or blood sugar level. As a result, your body will use stored fats, rather than glucose, to give you energy.
But your body has to turn fats into ketones. This is the ketosis stage.
IF is one of the health plans that you can follow to achieve ketosis. It has appetite-suppressing effects. For your body to enter ketosis, you must minimize your carb consumption. That’s why you must eat a low-carb diet.
When you eat a low amount of carb, your glycogen stores are greatly reduced. As a result, your hormone insulin levels also decline. If that happens, fatty acids are released to your body from fat stores.
Your liver converts the fatty acids into ketone bodies that can be used as fuel by parts of the brain. The level of carb limitation you need is individualized. Your limit may be different from that of your friend.
But to guarantee ketosis, you may limit your carbs to fewer than 20 grams a day for two weeks.
Add Coconut Oil
Another way to get into ketosis is to add coconut oil in your diet. It contains medium-chain triglycerides (MCTs). Coconut oil contains 50% of lauric acid to produce a sustained level of ketosis. The reason for this is that your body will metabolize it gradually compared with other MCTs.
2.) Jump Rope
It doesn’t require huge space, just a high ceiling, though. Jump rope is an enjoyable workout that you can do at any time.
It’s ideal for any fitness and ability levels. It can help you lose fats, boost endurance and strength and improve workout performance.
One of the great things about jump rope is that it increases your body’s calorie-burning ability. If you jump rope for an hour, you can lose more than 1,000 calories. Then, if you pair it with IF, it’ll be difficult for you to gain weight.
It’s easy to jump rope for one hour since you’re just home under coronavirus quarantine.
Hence, jumping rope to avoid quarantine 15 will be a lot easier. Just 10 minutes of jumping rope is like running an eight-minute mile.
This exercise is one of the efficient forms of exercise if you wish to boost your body’s calorie-burning ability.
Great Aerobic Exercise
Since you’re in quarantine, how can you go out and jump rope outside?
When you’re in quarantine, it doesn’t mean that you can’t go to your backyard or front yard.
You can jump rope in your garden to take advantage of this aerobic exercise. This is a great exercise to build cardio and endurance.
Many fitness enthusiasts now are replacing running with a jumping rope because of quarantine. It doesn’t require you to run several kilometers just to burn a lot of calories.
As mentioned, you can jump rope in your bedroom, garden or just outside your house. You will feel awesome after jumping rope for 30 minutes.
There are also jump rope tricks that you can follow. Go to YouTube to find out more about those tricks.
There are tons of videos out there that will teach you some techniques on how to boost your endurance and burn more calories with a jump rope.
3.) Maintain a Similar Routine
You’ll indeed stay at home to work. But it doesn’t mean that you’ll be sleeping in late, lounging around in your pajamas while binge-watching Netflix.
You must maintain a similar routine to the routine you had before the coronavirus quarantine.
By following a similar routine, you’ll have a structure in your life. Thus, you must set an alarm and follow your normal morning routine.
You must have a structure around meals. In this way, you won’t be consuming food indiscriminately because it’s available.
You must avoid turning to food when you’re stressed at home. With a routine, you can limit your stress eating. As you maintain your routine, it’ll be easier for you to manage your stress and anxiety related to coronavirus pandemic.
Organizing and cleaning your house can also be therapeutic. It may be the last thing on your mind right now but organizing can help you get a sense of control.
Thus, start organizing your desk drawer. Throw those things that you haven’t used for a long time. Arrange those items by category. Wipe out the fridge. You may also dust off your high shelves.
It’ll make you feel productive. And if you’re bored, cleaning and organizing can be a useful way to pass time faster. It’ll also make you healthier.
5.) Buy Smartly at the Grocery Store
You may find yourself stocking up on non-perishable foods to avoid yourself taking extra trips to the grocery store. However, it doesn’t mean that you must only choose those unhealthy items.
Instead of buying those canned products that are high in sodium, you must choose to purchase frozen meats and vegetables. However, if you don’t have enough freezer space, consider buying canned foods with a low amount of sodium.
You should also avoid stocking on comfort foods, as well as alcohol and caffeinated drinks. In this way, you can prevent yourself from eating those unhealthy foods while you’re homebound.
The risk of you consuming a lot of alcohol during this coronavirus pandemic is high. Alcohol is high in calories and it can only exacerbate your weight gain. That’s not all but alcohol can also cause depression.
Thus, choose to buy whole foods. Since you have additional time at home, you can try new nutritious recipes, instead of snacking on processed items.
If you have kids, now is a good time for them to get involved with meal preparation. If you’re used to ordering food for pickup or delivery, then just consider cooking or preparing your meals at home.
It’s one of the best things you can practice right now to avoid coronavirus quarantine 15. Meditation doesn’t necessarily mean that you do yoga or Pilates.
Rather, you can just sit down somewhere for a few minutes per day, doing deep breathing. It helps in clearing your mind and thinking introspectively to help lower your stress levels while making you happier.
Meditation allows you to be present at the moment while you prepare and eat meals. You can eat your food with minimal distraction, resulting in proper position control.
Furthermore, you can listen to your body adequately as you observe sensations. You’ll recognize that you’re eating for energy and not consuming food because of stress or sadness. As a result, you’re making healthy choices that will make you feel nourished.
Indeed, there’s not enough research that would show mediation can help you lose weight directly. However, meditation can help you be more aware of your surroundings, thoughts and actions, especially those that are related to food.
As you become mindful of what you eat, you’ll stop over-eating.
7.) Drink Tea
Green tea, in particular, is effective in weight loss. It contains caffeine and catechins. They are known to contribute to helping you lose weight.
Caffeine, for one, is a stimulant that increases your body’s fat-burning ability. It also suppresses appetite.
Catechins, on the other hand, are known to increase metabolism, while reducing your body fats.
Green tea also contains EGCG. Combining it with caffeine will make your body burn more calories, leading to weight loss.
Can It Help Reduce Your Appetite?
There is not enough research to validate that green tea can suppress appetite. However, combining green tea with other compounds may reduce your appetite so you can prevent over-eating while in quarantine.
8.) Curb Your Appetite with These Options
While you’re staying at home to help in stopping the spread of coronavirus, you must stop yourself from craving unhealthy foods, like chips. As you keep your hunger at bay, you can avoid coronavirus quarantine 15.
It has a creamy texture. Avocado contains healthy fats that take a long time to be digested by your body. As a result, it suppresses your appetite. Furthermore, it contains a high amount of soluble fiber that forms a gel to slowly travel through your gut.
Unfortunately, you may find it difficult to purchase avocado from a farmer’s market amid the coronavirus.
It’s rich in fiber. Plus, it contains a high amount of omega-3 fats. This is also a great source of protein. Although the seeds don’t take a lot of room in your stomach, they can still help in suppressing your appetite. As a result, you’ll eat less.
The reason for this is that your body can’t easily digest the flaxseed’s hard shell. Thus, it has to be ground up to obtain its full benefits.
Grocery stores are still open amidst coronavirus outbreak. Greek yogurt is also useful in curbing your appetite because it contains less amount of whey. Thus, you’ll only find a high concentration of nutrients.
With its creamy texture, it tricks your body into feeling fuller.
There’s no right or wrong way of eating this yogurt. You can add fruit or nuts to further boost your satiety.
However, when you shop for Greek yogurt, avoid those brands with cream. The reason for this is that they are high in unhealthy fats. They’re not the best option for your weight loss goal during the quarantine.
They are rich in healthy fats, allowing them to be a great snack between meals. But the hunger-reducing effects of almonds can take around 30 minutes before you actually feel them. Thus, you need to be eating mindfully.
There are just some of the tricks that you can do to avoid coronavirus quarantine 15 or gaining 15 pounds while in quarantine.
What have you been doing to avoid coronavirus quarantine 15? Please share it with us in the comments below.