Weight gain during quarantine is a concern

The advice not to travel except for essential necessities during the outbreak of the COVID-19 outbreak has led many people to spend most of their time at home. The limited activities that can be carried out are getting bored.

As an outlet, some people stock up on food supplies that can divert boredom. Unfortunately this can lead to weight gain during quarantine. If you do, you are not the only one.

Weight gain during quarantine is a concern

The COVID-19 pandemic inevitably brings significant changes to people's lifestyles. Activities that used to be carried out freely must now be undertaken with extreme caution, accompanied by a number of health protocols that must be followed.

Because of this, spending the days at home is the best choice for now. However, the quarantine period was also accompanied by several problems such as complaints about increasing body weight.

This phenomenon was even discussed on social media as "Quarantine 15". This title comes from the term "Freshman 15" which is used to describe a situation in which a person gains weight in his first year of attending college.

The number 15 refers to weight gain of 15 pounds, or about 7 kilograms.

Indeed, this problem at first glance is not a dangerous thing, but that does not mean it can be taken lightly. If unhealthy eating patterns are the cause, this habit will certainly have a bad impact on your health.

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Stress triggers weight gain during quarantine

In fact, this phenomenon is not surprising. Being at home makes access to food storage easier. When a person runs out of his mind to fill empty time, it is in between this that he will tend to use it to chew something again.

However, saturation is not the only factor. Whether you are stressed because of the news about COVID-19 which makes you anxious in various media or because you feel sad due to staying indoors for too long, this can lead to the habit of eating more.

Several studies have shown that stress can change your overall food intake. Some people lose their appetite, others cannot control their desire to continue eating.

Usually the type of food chosen is food that has a high energy density level, such as sugar and fat.

When someone feels sad and afraid, they tend to take it out through consuming sugary, high-carbohydrate foods. These foods not only help to increase energy quickly, but can also act as natural sedatives that will make a person more relaxed.

Various ways to avoid gaining weight during quarantine

For those who want to gain weight, maybe the quarantine period can be used as an opportunity to reach the desired target.

However, in contrast to people who want to lose weight or have certain conditions that require them to keep eating, gaining weight during quarantine is certainly something to be avoided.

In order not to experience it, here are some steps you can take.

Limit the portion of the meal

Source: 9Coach

The first thing to do is to limit your portions of food, including when you want to snack. Eating a snack right out of the box often makes you feel like you have to finish it all.

Try dividing it into small portions by taking a handful of snacks and placing them in a container. A similar method can be done when you are the main meal by always eating using a smaller plate.

Eat nutritious foods

Instead of spending money to continue buying food through delivery services, start cooking your own food with healthier ingredients. When you shop for food needs, instead of buying sweets, it is better to fill the basket with nutritious foods such as vegetables, fruits, and protein.

Try to eat more regularly, about 4 - 5 hours to avoid hunger, which can lead to excessive snack consumption. In this way, you will also reduce your chances of gaining weight during quarantine.

Enough sleep

Did you know, it turns out that lack of sleep can make you hungry quickly. Sleep has a big influence on the production of the hormones ghrelin and leptin, hormones that regulate hunger.

When a person is not getting enough sleep, the ghrelin hormone, which stimulates appetite, increases. Meanwhile, the hormone leptin that reduces it will fall. This is why you will feel hungry.

Sports

Exercise may feel even more burdensome in the midst of a pandemic, but it's these activities that will help prevent you from gaining weight during quarantine.

Not necessarily with strenuous exercise, walking during a pandemic with a duration of 30 minutes a day can maintain your weight. You can also do sports at home such as yoga or cardio exercises.