Pandemic Weight Gain: How to Lose the “COVID 19”

Last spring, jokes about gaining the "COVID 19" were good for a laugh. A year into the COVID-19 pandemic, nobody is chuckling about the weight they've gained during quarantine.

But don't beat yourself up if you've put on pandemic pounds, says Sentara weight loss specialist Anjali Gresens, M.D. Stuck at home, we're moving less and have easy access to snacks. On top of that, hormones released in response to stress can make your body hang on to calories, says Dr. Gresens. "The world is a lot right now," she says. "Even if you haven't changed your diet, you may have gained weight."

That doesn't mean it's impossible to maintain a healthy weight, though. Here's how to get started.

Set the Stage for Weight Loss Success

Changing diet and exercise habits can feel overwhelming. Before you overhaul your routine, take a moment to set the stage:

• Put on real pants: Your work-from-home uniform of stretchy pants isn't doing you any favors. "Put on a pair of jeans," Dr. Gresens advises. "You'll start to notice when they get a little tighter. It'll remind you to make different choices."
• Stick to a schedule: "Our routines have changed, and we have to create a new normal," she says. "Plan what and when you'll eat, and plan regular exercise time."
• Don't get hung up on weight: "Focus less on the numbers and more on what you can do to be healthier," says Dr. Gresens. Reach for nutritious foods, try to get some movement each day, and get plenty of sleep.
• Be patient: It's easy to get discouraged if you don't feel you're losing weight quickly enough. But losing a half-pound or a pound per week is a healthy pace, Dr. Gresens says. Focus on creating healthy long-term habits.

10 Tips for Pandemic Weight Loss

Ready to start making healthier choices? Changing your diet and exercise habits doesn't have to be overwhelming. Dr. Gresens shares these tips for eating better and moving more:

1. Log your food

Whether you use an app or just a paper notebook, keeping a food journal can help you identify eating patterns and become more aware of what (and when) you're eating, Dr. Gresens says.

2. Make a plan

Planning ahead is key to making healthy choices (even when life throws curveballs your way). "Try to find quick, healthy meals you can turn to when you're tempted to go out for fast food," says Dr. Gresens. "And just like you would schedule a meeting at work, schedule time to exercise. If you don't block off time or make a plan, you are more likely to skip it or make excuses."

3. Keep food out of sight, out of mind

Try to set up your home office far from the kitchen. And keep tempting junk food out of the house altogether.

4. Pause before you eat

If you think you're hungry, drink a glass of water and distract yourself for 10 minutes before grabbing a snack. "Take time to decide if you're actually hungry or just bored or stressed," says Dr. Gresens.

5. Don't drink your calories

Calories in soda and alcohol don't provide nutrition, and they add up fast. Reach for water, unsweetened tea or sugar-free drinks instead. Staying hydrated will also help keep you full longer.

6. Rethink comfort food

Simple carbohydrates like bread, cookies and processed foods might be satisfying in the short term. But they make you hungrier and more likely to overeat later.

"Eat more lean proteins and high-fiber carbohydrates like sweet potatoes to help you feel satisfied and maintain your blood sugar during the day," she says.

7. Skip fad diets

"Cutting out whole food groups isn't sustainable," Dr. Gresens says. "Instead, make small changes you'll be able to maintain long-term."

8. Find activities you love

Whether it's long walks outside, dancing while you're cleaning or yoga videos in your living room, the key is to find exercise that doesn't feel like a chore.

9. Start somewhere

"You don't have to do anything special or fancy," Dr. Gresens says. "Get up and walk. Start with 10 minutes a day. Over time, that will build to 15 minutes, then 20," she says. "Eventually, exercise will become a habit."

10. Ask for help

Obesity is a disease, just like heart disease or diabetes. And there are many approaches to treating it.

"Some people can't lose weight with diet and exercise alone. But there are lots of things that can help, including medications, weight-loss surgery, dietitians and exercise physiologists," Dr. Gresens says. "Weight loss treatment isn't one-size-fits-all. Talking to your primary care doctor is a good place to start if you feel you need extra help."

CTA: If you need support getting started on a weight loss journey, contact Sentara Comprehensive Weight Loss Solutions or sign up for one of our seminars. Sentara offers both medical and surgical weight loss support.

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