How to lose weight during quarantine?

quarantine and weight loss

A pandemic is an unfortunate event that we all are facing. However, we can use this time to do something productive. If you have some extra weight than the recommended level, you can focus on losing weight in this quarantine. Actually, there is no special diet to lose weight in quarantine. The methods and the way of losing weight correctly are the same as always. But we can implement some new tricks and strategies to shed those extra pounds in this quarantine since it is a special time.

Why should you focus on losing weight in quarantine?

Weight gain or obesity is a problem that is affecting more and more people. Obesity is the accumulation of excess fat in the body. In 2016, about 13% of the world’s adults were obese[1]Facts about overweight and obesity- Some recent WHO global estimates. Obesity control is very important. This is because obesity is the root cause of many other diseases.

An obese person is at risk for many non-communicable diseases such as diabetes, high blood pressure, heart disease, stroke, esophageal disorders, and reproductive system diseases. Weight gain or obesity is a problem that is affecting more and more people. Obesity is the accumulation of excess fat in the body.

In 2016, about 13% of the world’s adults were obese. Obesity control is very important. This is because obesity is the root cause of many other diseases. An obese person is at risk for many non-communicable diseases such as diabetes, high blood pressure, heart disease, stroke, esophageal disorders, and reproductive system diseases.

Currently, non-communicable diseases are responsible for 71% of deaths in the world[2]WHO, Noncommunicable diseases. So it is your responsibility to prevent obesity or to reduce it to the proper level if you are already overweight. To do this, you need to follow a good diet, exercise and maintain a good level of mental health.

Due to all the above reasons, think of COVID-19 quarantine[3]CDC, When to quarantine- https://www.cdc.gov/coronavirus/2019-ncov/if-you-are-sick/quarantine.html as a relaxing time and free time that is given to you to focus on your weight loss goal.

Before starting, get to know your weight…

Am I obese?

Obesity is abnormally high body fat deposition. This is an unhealthy condition. Body mass index (BMI) can be used to find out if you are obese. If your BMI is between 23 and 24.9, you are overweight. If your BMI is above 25 or 25, you are diagnosed with obesity.
P.S.: BMI can only be used as an indicator of obesity in adults. It is not correct for children.

What Causes Obesity?

The main cause of obesity is an imbalance in the number of calories our body gets and expends.

As two main causes of obesity;

  • Increased consumption of high energy, high sugar, oily foods.
  • Decreased activity, such as increased physical activity, changes in traffic patterns, and urbanization can be taken.

How can I lose weight in this quarantine?

To lose weight in quarantine, the basic thing to do is to maintain a good diet and engage in daily physical activity. Here are some tips you can follow in the quarantine.

  • Minimize high sugar and salty foods.
  • Increasing the intake of vegetables, fruits, flakes and nuts, whole grains.
  • Engage in 150 minutes of physical activity per week.

The most important thing is, focusing on these healthy eating habits in the quarantine. Make it an opportunity that you will never have. It’s okay to treat yourself to some comfort food such as your favorite food, chocolate. But know that there is a limit.

As you are at home make some healthy snacks that you can grab and eat at home. Whenever you think of unhealthy food, make sure you go for that healthy snack that you made at your home.

As I already explained, it really important to maintain your weight in a healthy state, or it is important to prevent obesity. This is not about maintaining a model figure, but this is all about your health.

No matter what food you eat, keep in mind that the amount of energy you consume per day should be equal to the amount of energy you need per day. But if you are already obese or overweight, the amount of energy you get from food should be less than the amount of energy you need per day. We hope to bring you more details in future articles. Have a healthy day!

Dilini Tharaka

Dilini Tharaka

BSc. (sp.) in Food Science and Nutrition, Specializing in Applied Nutrition (Founder, Editor, and an Author)
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4 Responses

  1. Cheat! It s OK to indulge yourself once in a while. A small portion of something you love once in a while to reward yourself for finishing a project or making it through a semester is sometimes just the thing to boost your spirits. If you feel you are struggling with weight loss, weight gain, or eating disorders, be sure to reach out and get some help from a health care provider.

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