At the beginning of the pandemic, while many of us were under lockdown and shelter in place orders, the hashtag #Quarantine15 started to circulate the internet to describe the weight gain some were experiencing while at home in isolation. Initially, the hashtag received backlash; some health professionals spoke up and advised the public not to worry about this weight gain, acknowledging that baking and eating “comfort food” can serve as a coping strategy in difficult times. However, while most health experts would agree that a preoccupation with dieting or obsession over body image is not good for one’s mental or physical health, there is reason to be concerned about #Quarantine15.
One reason maintaining healthy weight is important is that obesity is associated with serious complications in those infected with COVID-19. According to the Centers for Disease Control and Prevention (CDC), having obesity increases risk for many serious chronic diseases – not just COVID-19 – and also increases the risk of severe illness from COVID-19 in those infected. Obesity is also linked to impaired immune function, which can impact one’s ability to avoid infection in the first place. Eating a healthy diet consisting of fruits, vegetables, lean protein and whole grains not only helps one maintain a healthy weight, it also provides the body with important nutrients that strengthen immune function.
Unfortunately, the ultra-processed and carbohydrate-heavy foods and sweets that many turn to for comfort in stressful times tend to be high in calories and low in nutritional value. Alcoholic beverages also contain calories and can contribute to weight gain.
If you slipped into less healthy eating habits during the pandemic and are ready to make some changes, here are a few tips from health experts:
- Adopt a positive perspective. Rather than giving in to #Quarantine15 and accepting weight gain as inevitable, look at the pandemic as an opportunity to change your routine and establish new healthy habits.
- Adjust your setup. If you are still spending the bulk of your time at home, try not to hang out in or around the kitchen all day. Set designated times for meals and snacks. Keep sweets and processed foods out of sight or out of the house altogether, and make sure healthy snacks like fresh fruit, chopped veggies, cheese cubes or whole grain crackers are readily available.
- Plan ahead. Take time to plan meals, and then prepare or pack food as needed so you’re not tempted to grab something “easier” when you get hungry.
- Focus on easy meals. Planning, preparing and cleaning up meals can be exhausting! See these tips for coping with cooking fatigue, and keep your pantry well-stocked with staples items so you can throw together an easy meal in a pinch if plans go astray.
Finally, be kind to yourself and set realistic expectations. Remember that nourishing your body with nutritious food is a form of self-care. Getting adequate sleep, coping with stress, and exercising regularly are also important components of self-care. Decide today to adopt one new healthy habit, and then build on that habit until you reach your ultimate goal!
Written by: Jenny Lobb, MPH, RDN, Family and Consumer Sciences Educator, Ohio State University Extension Franklin County
Reviewed by: Melisa J. Rupp, M.Ed., Family and Consumer Sciences Educator, Ohio State University Extension Fulton County
Sources:
Centers for Disease Control and Prevention (2020). Obesity, Race/Ethnicity, and COVID-19. https://www.cdc.gov/obesity/data/obesity-and-covid-19.html
Finch, S.D. (2020). 7 reasons why you don’t need to lose your “quarantine 15”. Healthline. https://www.healthline.com/health/7-reasons-why-you-dont-need-to-lose-your-quarantine-15
Katella, K. (2020). Quarantine 15? What to do about weight gain during the pandemic. https://www.yalemedicine.org/news/quarantine-15-weight-gain-pandemic
Koenig, D. (2020). The “Quarantine 15”: Weight gain during the COVID-19 pandemic. Medicine Net. https://www.medicinenet.com/the_quarantine_15_weight_gain_during_covid-19-news.htm
Markey, C. (2020). Obsessing over #Quarantine15. Rutgers-University Camden. https://www.rutgers.edu/news/obsessing-over-quarantine15
ing that long-term weight management to maintain good health is important, we should be able to determine whether the guidelines/programs of popular diets are set up to be healthy habits for a lifetime or a fad diet that is all hype and will provide only a short-term fix.
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