By Lily Raine
Let’s face it — we’ve all been cooped up for months and there’s signs that this new way of life might last a long time. And while we’re working from home, we tend to sit more and snack more. This phenomenon of less movement plus more calories is so prevalent that it’s been dubbed the Covid-19, a spin on the freshman 15 weight gain experienced in college. That is why we reached out to personal trainer Kayla Smith and nutritionist Danielle Avant, for their tips on staying health and how to avoid weigh gain in quarantine.
Danielle’s number one tip to avoid weight gain from snacking is to avoid trans-fats and empty calories (calories with no nutritional value). She says to steer clear of complex carbs which are found in snacks with empty calories. Danielle reminds us that not all snacks are bad!
“As far as fats go, the healthy fats that are found in avocados, olive oil and dairy are absolutely fine,” she says. Just make sure you are still burning more calories than you take in.
“We need to make sure we are getting our calories from nutrient dense sources,” says Danielle, because without nutrients, our body cannot stay healthy and we will lose too much energy to be able to exercise. She suggests we eat lean meats, like fish and chicken for protein, a moderate amount of carbs, and items low in trans-fats, to keep a well-rounded, nutrient rich diet. Danielle also encourages us to “eat the rainbow”, meaning eat many fruits and vegetables for antioxidants, vitamins, and minerals in order to stay healthy.
Kayla works out for a living and thinks quarantine is a perfect opportunity for the public to develop healthier habits when it comes to eating right and working out.
She recommends creating a healthy “quarantine routine.” Routine is what is most important when staying in the house all day, according to Kayla. “Set a time out of each day to go for a walk or run, complete a home workout, and then experiment with cooking wholesome meals at home,” says Kayla when asked for her number one tip on preventing weight gain while in quarantine. Even if you cannot go to the gym, you shouldn’t give up on exercise, especially in the age of technology where we can Google a great home workout routine anytime. (You can read about our love for the Peloton app here and our favorite apps and streaming videos to work to at home here).
Kayla believes that this time at home will benefit us in the long run, as we will learn to make healthier meals and form sustainable workout habits that we can genuinely enjoy.
Danielle sums up quarantine weight gain by reminding us to pay attention to what we are consuming, making sure we’re consuming natural nutrients for energy, and that we are exercising at least 30 minutes a day. By doing these simple steps, “your weight will be manageable, your hormones will fall into balance, and your immune system will thrive.”
More of Our Quarantine Content:
Our Favorite Recipes We’ve Made in Quarantine
Our Quarantine Skincare Routine
Quarantine, But Make It Fashion