How to manage your weight during the COVID-19 lockdown

A new study published in the journal Obesity has indicated that the shutdown of schools and other educational institutions has already added pressure on American children, and adds to the risk of weight gain among the group. 

The study, conducted by researchers at Columbia University, adds that childhood obesity is already a problem in the United States, and that children experience unhealthy weight gain during the summer months when out of school.

Lockdowns imposed in various parts of the US will add to this problem with schools unlikely to re-open anytime soon. The study also foresees long-term consequences for the weight gained during the COVID-19 pandemic.

Read more: Prevention and care tips for parents with young children

Weight management has always been a topic of research and discussion. Now, the closure of public spaces has also meant that gyms, fitness centres, public parks as well as other areas where one could practise their choice of physical activity are closed for the time being.

The US Centers for Disease Control and Prevention (CDC) has said that those with a body-mass index or BMI over 40 (considered severely obese) and people with underlying obesity-related conditions such as heart disease and diabetes are at a higher risk of complications related to COVID-19.

Given this, it becomes even more important to maintain a healthy weight - or try to reduce if you are overweight - through exercise as well as consuming a healthy diet, which can help one boost their immunity and give the body a better chance to fight the virus.

Read more: How to boost immunity: AYUSH Ministry advice on self-care during the COVID-19 pandemic

The benefits of exercise are immense, especially in maintaining fitness, a healthy body weight or even improving one’s own physical appearance. Just because your local gymnasium, sports club or fitness centre is shut down doesn’t mean that you can’t continue with regular exercise.

Exercise is not only beneficial for physical wellbeing, it also becomes particularly important in these times of physical distancing during a lockdown, which may hamper one’s mental wellbeing as well. Exercise is well-known for lifting one’s mood and spirits, and inducing positive feelings in the body, thanks to the increased production of endorphins in the system.

Here are some of the benefits of exercising during a lockdown:

• Promotes weight loss
• Improved mental wellbeing
• Reduced stress and anxiety
• Promotes muscle growth
• Reduced food craving
• Improved sleep

Exercising in enclosed spaces or smaller spaces than you are used to in a gym or a park may be a hindrance towards your fitness goals, but one can try out different exercises and techniques to add variety to the fitness regimen. 

You may not have specific exercise equipment available at home, but there are plenty of bodyweight exercises one can perform to reduce weight and build muscle. Specific fitness programmes such as yoga can also be incorporated in a home-based workout as you don't need additional equipment for them.

We get it. A weight loss programme or even a regime to maintain healthy body weight isn’t an easy job even in the best of times, and the arrival of a global pandemic has only added to that problem for many. There are many people living by themselves in cities and towns and would have relied on food from takeouts or ordering online before the lockdown. The current scenario, however, has led to the shutting down of many places to eat or order in even healthier options.

Read more: Is it safe to order food online during COVID-19?

The limited options available, or even the necessity to cook one’s own meals, can be viewed as an opportunity towards attaining the weight loss goals you had set for yourself. Picking up fresh meat, vegetables and fruits from the market and practising cooking can be a source of self-discovery, besides the added "benefit" of not having to order in junk food.

The amount of calories our body burns on a usual day has been affected by the lockdowns, as the movement patterns of people have changed dramatically. Regular walking or running has been restricted, as has the daily travel to and from the workplace. However, being restricted to home-cooked meals can be a blessing in these times as they are usually low in calories and contain lower levels of trans fat, and are healthier as a result.

You can also opt for low-calorie snacks when shopping for groceries, make a conscious effort to eat more leafy greens and replace the bag of chips with a bowl of fruits. With physical activity dramatically reduced, it is also important to control the amount of food you each, particularly foods rich in carbohydrates like rice and breads that accompany the dishes.

The effort to consume healthy foods must also be combined with eating meals on time. Working remotely and not following the same schedule one is used to can make one lethargic and ignore their meals, but it is equally important to have your meals on time to prevent additional weight gain. Either consuming several smaller meals during the day or having three timely meals must be combined with a sound sleep cycle in order to prevent unhealthy weight gain.

Weight loss may be an extremely touchy subject for many in these testing times. However, a combination of healthy eating, regular exercise as well as timely sleep can still be maintained in order to either lose weight or maintain a healthy weight until the lockdown period ends. The lockdown may have an adverse effect on a person’s habits towards diet and physical activity, and increased levels of stress as a result of a disruption in one’s daily schedule.

It is, therefore, important for us to realise that we are not alone in this: everyone has been affected by this global pandemic and lockdown. Being accepting of the situation and making adjustments accordingly is the way forward. The global threat posed by this disease will pass, and we would be able to get back on our feet, move freely and be appreciative of the resources available to us.