Home Healthy Eating Healthy diet, exercise key to losing 'the Quarantine 15' – Charleston Gazette-Mail

Healthy diet, exercise key to losing 'the Quarantine 15' – Charleston Gazette-Mail

12 min read

#inform-video-player-1 .inform-embed margin-top: 10px; margin-bottom: 20px;

#inform-video-player-2 .inform-embed margin-top: 10px; margin-bottom: 20px;

For many, a side effect of staying home over the past couple of months because of COVID-19 has been unwanted weight gain.

Dubbed “the Quarantine 15,” the added pounds are a byproduct of being less physically active and more inclined to deal with the stress of a pandemic by eating less healthy.

Ashleigh Woods, a trainer and co-owner at CrossFit WV in Charleston, said the Quarantine 15 has hit more than just the average American. It also affected people who exercise and maintain healthy lifestyles.

“Traditionally, people normally put on a little weight during the winter,” she said. “Then around January and February, they get really gung-ho about getting fit.

“People made that commitment to get into shape, but then the lockdown happened.”

Dietician Whitney Long agreed.

“I think a lot of us just got out of our routines,” she said.

Fitness-minded people couldn’t get to their group classes or their gyms to work out, and while walking, running or cycling is touted as great exercise, not everyone enjoys logging the miles.

In the void of palatable options, people adapted to the new “new” of being shut in.

“Eventually you come up with new routines, if you’re stuck at home,” Woods said. “You slept in, you stayed up — and you ate.”

Millie Snyder, a healthy eating advocate and owner of The Shape Shop in Charleston, said many people had a problem with their diets before social distancing and stay-at-home orders.

“The pandemic didn’t help,” she said. “Because you’re bored, you put the time into making foods that you never make.”

Social media was filled with people posting about taking up breadmaking or trying out new desserts. And when it was finally time to put away the pajama pants and oversized gym shorts and return to work, the damage had already been done.

Eliminating the Quarantine 15

Adding pounds has always been easier than taking them off, but it’s not impossible, even if social distancing and avoiding public gatherings are still recommended, experts agree.

Long said a good step might be to simply return to your old, pre-lockdown routine. Eventually, the pounds may just melt off.

Woods suggested a more aggressive approach — throwing out the processed food, replacing it with wholesome food and keeping track of what you eat, one way or another.

“Before you can make any real progress, you have to take control of your diet,” she said. “It’s an easy formula. You have to use up more calories than you take in.”

Long agreed, but recommended avoiding quick-fix diets or extreme lifestyle changes.

“I’m not a fan of fad diets like Keto or The Whole 30,” she said. “They’re really restrictive and don’t address the question of what do you do when they’re over? If you get through one of them and haven’t gained the skills to maintain a healthy lifestyle, you’re just setting yourself up for failure.”

Long suggested making modest changes — drinking water instead of soda, eating more fiber through fresh produce and whole grains like oatmeal, and cutting back on dining out.

“I think you get into trouble when you make it all black or white,” Long said. “Make small goals. If you eat out a lot, say I’m going to cook at home three days this week and start there.”

If you’re going to eat out, Snyder said, the key is to make healthier choices.

Snyder touted the Mediterranean Diet, which focuses on higher consumption of fruits, vegetables and whole grains, while limiting some types of animal products and replacing animal fats with olive oil.

The American Heart Association and the American Diabetes Association recommend the diet as a way to reduce cardiovascular disease and Type 2 diabetes, but Snyder said just getting a diet plan probably won’t be enough for most people.

“You can buy the book online,” she said. “But you really need support. You need instruction and a little verbal hand-holding. We all need that.”

Support is available all sorts of places. Snyder does that through The Shape Shop. Long, a dialysis dietician, also sees clients privately through Wellness with Whitney.

April Weston Woody, owner of The Folded Leaf yoga studio on Bridge Road, started a Facebook weight loss support group of the like-minded called “Losing It!”

The group currently has 90 members. Woody started it, she said, in part because she also put on a couple of pounds during the lockdown.

“It’s been really great. We share diet tips, exercise and recipes,” she said.

Along with diet, exercise is a good way to manage weight.

Woods recommended finding a friend to work out with. Having a partner working on similar goals takes some of the drudgery out of beginning an exercise program, she said. It makes working out more social. Partners can encourage each other and hold one another accountable.

“Gyms are also opening back up,” she said. “You can find a community at the gym that will support you and keep you motivated.”

Group fitness can come in many forms.

“You just have to find what fits for you,” Woods said.

Woody said yoga was a great place for people looking to get into fitness or for people who think they’ve done it all.

“The common misconception is that yoga is easy,” Woody said. “It can be a gentle practice or it can kick your ass.”

She added that yoga can be a lifestyle encompassing both mind and body. Yoga teaches mindfulness, a discipline that focuses on being mentally present, which could help with something like overeating or absentminded grazing.

Long said making the choice to get healthier or drop those unneeded pounds should to be approached with some self-compassion.

Being overly zealous about the “right” weight or a specific clothing size, she said, can lead to disorganized eating, eating disorders and a lot of unhappiness.

“A lot of people think their weight should stay the same, but your weight changes during different parts of life and through different seasons,” Long said. “We aren’t meant to stay the same weight forever.”

#inform-video-player-3 .inform-embed margin-top: 10px; margin-bottom: 20px;

Coen, Ella – 2 p.m., Church of the Nazarene, Spencer.

Edds, Wayne – 1 p.m., Little Creek Park, South Charleston.

Harris, Edna – 11 a.m., Clover Cemetery, near Spencer.

Lowe, Johnny – 2 p.m., Waybright Funeral Home, Ripley.

Morrison III, Kenneth – 1 p.m., Ridenour Lake, Nitro, bring your fishing gear.

Pomeroy, Geral – 3 p.m., Wallace & Wallace Chapel, Rainelle.

Rogers, Carol – 1 p.m., New Antioch Baptist Church, Dog Run.

Zicafoose, Frances – 2 p.m., West Virginia Memorial Gardens, Calvin.

Let’s block ads! (Why?)

Source link


  1. ปั้มไลค์

    June 14, 2020 at 9:35 pm

    Like!! I blog frequently and I really thank you for your content. The article has truly peaked my interest.


  2. I learn something new and challenging on blogs I stumbleupon everyday.


  3. These are actually great ideas in concerning blogging.


  4. เบอร์สวยมงคล

    June 14, 2020 at 9:57 pm

    I am regular visitor, how are you everybody? This article posted at this web site is in fact pleasant.


  5. SMS

    June 14, 2020 at 10:02 pm

    Your site is very helpful. Many thanks for sharing!


  6. g about

    June 20, 2020 at 11:55 pm

    Very great post. I just stumbled upon your blog and wished to say that
    I’ve really loved surfing around your weblog posts.
    In any case I’ll be subscribing to your rss feed and I’m hoping you write again soon!


  7. g with

    June 21, 2020 at 12:08 pm

    It is perfect time to make some plans for the longer term and it is time to be happy.
    I have learn this submit and if I may just I wish to recommend you some interesting
    issues or tips. Maybe you can write next articles referring to this article.
    I desire to learn more issues approximately it!


  8. https://tinyurl.com/rsacwgxy g

    June 22, 2020 at 9:25 pm

    Appreciate this post. Let me try it out.


  9. web hosting service

    July 25, 2020 at 11:49 pm

    Hello, all the time i used to check web site posts here early in the
    daylight, for the reason that i love to find out
    more and more.


  10. air ticket

    July 27, 2020 at 12:27 pm

    Link exchange is nothing else however it is just placing the other person’s weblog link on your page at proper
    place and other person will also do similar in support of you.


  11. cheap flights

    August 26, 2020 at 3:32 pm

    Attractive component to content. I simply stumbled upon your weblog and in accession capital to claim that I acquire in fact loved
    account your blog posts. Anyway I’ll be subscribing to your feeds or
    even I fulfillment you get right of entry to constantly fast.


  12. black mass

    August 28, 2020 at 1:56 pm

    Hey I know this is off topic but I was wondering
    if you knew of any widgets I could add to my blog that automatically tweet my newest twitter updates.
    I’ve been looking for a plug-in like this for quite some time and was hoping maybe
    you would have some experience with something like
    this. Please let me know if you run into anything.
    I truly enjoy reading your blog and I look forward to your
    new updates.


  13. web hosting services

    September 5, 2020 at 1:45 am

    Aw, this was a really good post. Taking a few minutes and actual effort to generate a superb article… but what can I say… I procrastinate a whole
    lot and never manage to get anything done.


  14. NylaUZelkind

    October 4, 2020 at 10:45 pm

    Thanks a lot for sharing this with all of us you really recognise
    what you’re speaking approximately! Bookmarked.

    Kindly additionally consult with my site =). We could have a link trade agreement between us

    Here is my blog post :: NylaUZelkind


Leave a Reply

Your email address will not be published. Required fields are marked *

Check Also

CDC advises booting travelers who refuse to wear masks on planes, trains, buses, other transportation – USA TODAY

Chris Woodyard   | USA TODAY Show Caption Hide Caption CDC has new guidance for …