Causes of Quarantine Weight Gain and Tips For Prevention

How To Lose Your Quarantine Weight Gain

Life under lockdown poses a whole new set of obstacles and interrupts the everyday routines of millions of people throughout the globe. This article discusses some of the factors of quarantine weight gain, as well as basic techniques for dealing with it. Read on to learn how to lose all the weight you gained during the quarantine period.

How To Lose Your Quarantine Weight Gain

Life under lockdown poses a whole new set of obstacles and interrupts the everyday routines of millions of people throughout the globe.

It has a negative impact on many people’s mental and physical health and is a primary cause of weight gain, leading to the “Quarantine 15."

You’re not alone if you’re worried about your weight during the pandemic. Even while in quarantine, you can take various actions to stay within your ideal weight range.

This article discusses some of the factors of quarantine weight gain, as well as basic techniques for dealing with it.

Source - The New York Times

Causes Of Quarantine Weight Gain

Quarantine weight gain may be caused by many different conditions.


For starters, the pandemic’s health worries, financial difficulties, and uncertainty could all lead to heightened stress levels.

Stress, in turn, can lead to weight gain.

In fact, one research linked chronic stress and elevated cortisol levels to increased appetites for food and weight gain.

Mental Health Factors

Furthermore, lengthy isolation can impact negatively your mental health by intensifying symptoms like depression, anxiety, and loneliness.

Depression and anxiety have been linked to long-term weight increase in studies.

Furthermore, human and animal research implies that social seclusion and loneliness are associated with an increased risk of weight gain.

Leading A Sedentary Life

Changes in your everyday routine may also play a role in your weight gain.

Not only do many people find it difficult to make healthful meals and snacks on their own, but working from home can raise your risk of binge eating due to boredom or stress.

Furthermore, many gyms, parks, and sports facilities have been closed down as a result of COVID-19, making it significantly more difficult to maintain a regular fitness programme.

Because incorporating physical exercise into your daily routine is more challenging, it is all too simple to fall into a sedentary lifestyle.


Stress, loneliness, depression, anxiety, insufficient physical activity, and interruptions in your regular cycle may all contribute to rapid weight gain.

Tips for Losing Your Quarantine Weight Gain

Here are a few simple techniques to help you keep within your ideal weight range while in quarantine. Some of these approaches may even help with weight reduction, both during and after the lockdown.

Drink A Lot Of Water

When it comes to losing weight, what you drink might be just as essential as what you eat.

Soda, sweet tea, and sports drinks are often high in added sugar and low in essential vitamins and minerals. These beverages increase your calorie consumption and your chance of gaining weight.

On the other hand, drinking extra water might help you feel fuller for longer, lowering your daily calorie consumption.

A study of 24 older persons with excess weight and obesity, for example, found that drinking 16.9 ounces (500 mL) of water before breakfast lowered the number of calories consumed during the meal by 13%.

Incorporate Some Physical Exercise

While going to the gym may not be an option right now, there are loads of great ways to include physical exercise into your daily routine.

Take a stroll around your neighbourhood, perform some bodyweight exercises like pushups, or go online for a home fitness routine.

High-intensity interval training (HIIT), yoga, aerobics, and pilates are just a few examples of activities that can be done practically at any place with little or no equipment.

These exercises burn additional calories to prevent weight gain and aid with stress and anxiety management.

Stock Up On Nutritious Foods

Healthy eating is much simpler when your fridge is stocked with nutritional goods such as fresh fruits and vegetables.

Keeping junk foods like chips, cookies, and cakes readily hand, on the other hand, may increase your chances of overeating.

Fill your shopping basket with healthy foods like fruits, veggies, whole grains, and legumes the next time you go grocery shopping. If you’re shopping at a supermarket, try to shop along the perimeter, which is usually where the majority of the fresh and healthful products are situated.

Prepare Home-Cooked Meals

Cooking is an excellent method to enhance the quality of your diet while exploring new food products and tastes.

Furthermore, cooking nutritious meals at home puts you in control of what goes on your platter, making it simple to integrate more high-quality foods.

Major research of 11,396 participants found that eating home-cooked meals more often improved overall diet quality.

Also, individuals who ate more than 5 home-cooked meals per week were 28% less likely to have excess weight and 24% less likely to be overweight when compared to those who ate home-cooked meals less than 3 times per week.

While ordering from your favourite restaurants is good on occasion, consider selecting a few new dishes to make at home each week.

Maintain A Routine

When you don’t leave home too frequently, it’s easy to neglect your routine.

Generating a plan and adhering to it, on the other hand, is a terrific approach to cultivate healthy habits while creating a feeling of regularity.

Set wake-up and sleep hours, get dressed even if you’re working from home, and take frequent breaks throughout the day.

You might also try organising your meals for the week and scheduling time for meal preparation. Interestingly, studies have linked feed planning to better diet quality, food diversity, and healthy body weight.

Developing a schedule may also help you exercise regularly, which can aid in weight reduction.


Drinking enough water, exercising regularly, stocking up on nutritious foods, cooking at home, and following a schedule are all effective weight reduction tactics both during and after quarantine.

Take It Easy On Yourself

As you adjust to social isolation, it’s also necessary to alter how you manage and maintain your health.

While changing your daily routine may be more challenging due to the pandemic’s additional hurdles, taking a few basic measures might put you on the path to more excellent long-term health.

If you have more free time, quarantine may allow you to study more about nutrition and good eating — but diving into a fad diet or restricted food plan is not advised.

Making modest adjustments to your food and lifestyle, on the other hand, is much more beneficial for achieving long-term health and sustained weight reduction.

Remember that even if you’re trying to lose weight, you don’t have to give up all of your favourite meals. While it’s ideal not to overindulge in unhealthy snacks and desserts, you may enjoy them in moderation as part of a balanced, well-rounded diet.


Moderate improvements to your diet and lifestyle can encourage long-term health and weight reduction.

The Bottom Line

If you’re gaining weight while in quarantine, you’re not alone. Increased stress, depression, or anxiety, as well as reduced physical activity or disturbances to your regular routine, might all contribute to it.

Several simple, quarantine-friendly steps may help you maintain or even decrease weight while in quarantine. These include developing a regular routine, consuming more water, and engaging in physical activity.

Remember to be kind with yourself and make little adjustments to your diet or lifestyle at a time.



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