Don't Gain the "Quarantine 15"

People are calling it the “Quarantine 15” – a play on the “Freshman 15”.  While the “Freshman 15” sounded catchy, it wasn’t really accurate. Studies show that the average college freshman doesn’t actually gain 15 pounds during that first year. How it turns out for the Quarantine 15 remains to be seen. But most of us would rather not gain any weight during this time of upheaval.

How can you meet this challenge? It’s different for everyone. Some people are still going to jobs – jobs that are now filled with the stress of keeping yourself and others healthy. Some people have lost jobs and income, increasing anxiety, stress, and maybe even depression. Others are lucky enough to be working from home which has its own challenges.

Here are some tips that may help you keep your wait in check during the pandemic. They won’t work for everyone – but they’re a good place to start:

·      Eat Regular Meals and Snacks. Hunger is the enemy of weight control. It’s easy to get off schedule so make sure you schedule times to eat and focus on your meals.

·      Focus on Fiber. Aim for about 30 grams of fiber every day. Studies show that eating the right amount of fiber can help you avoid weight gain. If you haven’t been getting much fiber, getting more may actually help you lose weight. Where do you get fiber? Fruits, vegetables, and whole grains are the main sources. Read labels on packaged foods to get a feel for their fiber content. Fresh fruits and vegetables may not come with labels, but most have 3 to 5 grams per serving.

·      Track Weight Changes. This is not pleasant, but it can be revealing. If you have scale, weigh yourself every few days. If you see your weight creeping up, this is your signal to tune in to where you may be eating too much or not exercising enough. I track my weight by my clothes. The problem there is that I’m wearing yoga pants pretty much every day. So, what I do is once a week I try on my most unforgiving dress. It’s one of my favorite dresses – and it’s also a dress that if I gain just a few pounds, it’s tight. Really tight! If it starts to feel a little snug, I know it’s time to cut back a bit! I call this my Fashion Fix!

·      Go Outside and Walk. We’re fortunate that the pandemic happened when the weather is getting warm. Walking has obvious physical benefits, but I am finding that it helps my mood. When you go for a walk, you see that the world is still out there, people are walking, doing yard work, and waving – all from a distance but it is still heartening and mood-boosting!

·      Have a Dance Party for One. Another option for mood boosting exercise is the home dance party. I have weights that I use to work out and I put on some of my favorite old tunes from my college days and breakout between sets (but only when my boyfriend is not around!). I sometimes do a dance when I find my motivation to work waning. It perks me up and helps me feel better when I start to feel down.

·      Write It Down. If you find that you’re gaining weight, keep a food record for a few days. Keeping a food record does two things: it helps you pinpoint problem areas and it also changes what you eat by boosting your awareness of what and how much you’re eating.

I hope that at least some of these tips are helpful for you. Everyone’s situation is different. I know some people who have said “I just can’t think about my weight right now, there are just too many other things I’m worried about”. Focusing on mental and emotional wellbeing should always take first place in the contest for our attention. But as you ease into the new reality (whatever that ends up being), you may find yourself ready to shift your focus. The bottom line is take care of what’s important to you when it’s important to you.

Beth Kitchin PhD RDN
Assistant Professor, Nutrition Sciences

University of Alabama at Birmingham