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May 24

Why you’re putting on weight in lockdown – Evening Standard

Long Term Weight Loss Comments Off on Why you’re putting on weight in lockdown – Evening Standard

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Almost half of Brits (47 per cent) say they have put on weight since lockdown began in March, with more than 16 per cent gaining five pounds or more in the first six weeks.

Research, carried out by The 1:1 Diet by Cambridge Weight Plan and backed by the British Obesity Society of 2,000 UK adults, identified the top 10 reasons for weight gain during lockdown, which included less physical activity and more indulgent food choices.

If youre concerned about the impact weight gain is having on your health and wellbeing, nutritionist and weight loss expert Kim Pearson shares with us how to establish a healthy relationship with food as lockdown life continues.

Whether its a newly discovered love of baking, comfort eating or a reduction in exercise, many people are finding that lockdown is having an impact on their weight. So how can you ensure that the ongoing adjustments in lifestyle arent negatively impacting on your health? Here, Ive addressed the top reported causes of lockdown weight gain, with guidance on how to manage each.

Comfort eating

Given the stressful life situations many of us are facing right, now along with constant worrying news updates, it may come as no surprise that we are reaching for food to provide comfort. However, this comfort is usually fleeting and using food in this way isnt helpful in the long run. Rather than eating your feelings, seek comfort in healthier self-care practices, such as journaling, meditation, reading or whatever feels right for you. Every time you reach for a snack, ask yourself am I really hungry?. If the answer is no, work on identifying what it is you really need to fulfil your emotional needs.

Exercising less

For all the talk of Joe Wicks and the huge rise in online fitness options, the fact is, many of us are exercising less than before. Exercise is not only important for our physical health, it is important for our mental wellbeing too.

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Remember, you dont have to force yourself to do burpees and push-ups if thats not your thing. Exercise can take many forms so find something you enjoy doing and youre more likely to stick to it long term. It could be a long walk, a morning yoga practice or dancing around the kitchen to your favourite dance tunes. Make a plan ahead of time for what youre going to do and schedule exercise in your diary as a non-negotiable. Often, exercising first thing in the morning means you get it done before your day starts and other commitments start to get in the way.

Eating foods you wouldnt normally consume

Many parallels have been drawn between this time and the period between Christmas and New Year, where you lose track of days of the week and rules are out the window. The best way to avoid eating foods you wouldnt normally eat is to not buy them in the first place! Make a shopping list and stick to it. It can be easy to graze your way through the day with easy access to the fridge, but aim to avoid mindless limbo snacking and unhealthy meal choices by planning your meals, and meal timings, in advance. Make sure you have everything you need for the week ahead, allowing for the occasional treat such as a Friday night takeaway or Sunday bake.

Being bored

Boredom is one of the most common triggers for non-hunger eating. If you are finding yourself wandering aimlessly toward the kitchen, engage your mind with an alternative such as an online course, a hobby or a good book. Again, ask yourself why am I feeling drawn to food? before you reach for it and if the answer is boredom, go for a walk or have a cup of tea as a break instead. And if you want to involve your love of food with breaking your boredom, why not take up healthy cooking? One thing I really encourage my clients to do is be creative and find some easy, healthy dishes that quickly become staple dishes to add to your repertoire. One of the keys to maintaining your ideal weight long-term is to find healthy meals you enjoy so that you dont feel like youre deprived or missing out.

Lack of routine

Many of us have had our lives turned upside down since lockdown. If your usual routine has gone out of the window, I'd strongly encourage you to create yourself a new one. What is your day going to look like now? What time will you get up? When can you make time for exercise? When will you eat meals? Write it down if it helps - the more detail the better. Routines helps us develop good habits that are in line with fulfilling our goals, while helping to ditch habits that do not serve us well.

Drinking more alcohol

We associate drinking with relaxing, given its sedative effects, so its no surprise alcohol is being consumed in larger quantities during this unsettling time. Office of National Statistics figures show a 31 per cent annual increase in alcohol sales in March. However, alcohol is also a depressant that can have an overall negative affect on our mood.

Excessive alcohol consumption can also promote weight gain, in more obvious ways such as the sugar content of some drinks, but there are also less obvious ways alcohol impacts our weight. Increased feelings of hunger, cravings for unhealthy foods and elevated levels of the stress hormone cortisol are just three examples. Keep a track of how much youre drinking in a week and make sure youre not regularly exceeding the government's recommended 14 units a week equivalent to seven standard glasses (175ml) of wine (roughly 12%) or seven pints of weak (3.6%) beer.

Feeling stressed or anxious

Stress is not only a common trigger for non-hunger eating, it can lead to elevated levels of cortisol which promote fat storage around the middle. If you are feeling stressed or anxious there are several techniques you can adopt that dont involve turning to food. Deep breathing switches your body to a parasympathetic state, so spend a couple of minutes taking deep breaths when you notice yourself feeling stressed.

Lockdown is making existing mental health issues worse

A daily meditation practice can also help you to feel more balanced and has been shown to reduce levels of the stress hormone cortisol. Monitoring and limiting the amount of news and social media youre consuming may also help if youre feeling overwhelmed by the news right now.

Not being able to maintain a weight loss plan as easily

Its possible you might not have access to all the healthy foods you usually include in your diet due to the current restrictions on everyday life. Try signing up for a fruit and veg box or opt for frozen and tinned alternatives so that you have access to nutrient-dense ingredients for your meals. If you usually attend a weight loss group or trainer, seek an alternative online, whether its a buddy to keep you accountable or a nutritionist to help you with a personalised plan and support.

A lack of contact with others

While you may no longer need to worry about temptations on restaurant dessert menus, not having regular contact with friends and family can lead to loneliness which in turn can trigger comfort eating. How about bringing the social element back into your life by organising a Zoom brunch or Kahoot! quiz? Or work on upping your social interaction by making a point to call one friend each day, engaging with online support groups, or finding a local charity or volunteer group to help out.

We often turn to food for many reasons other than satisfying genuine hunger. Identifying these triggers and finding healthier ways to address them is one of the keys to successful and lasting weight loss.

Kim Pearson is a qualified nutritionist and weight loss expert based on Londons Harley Street. She consults clients in London and internationally via her virtual consulting room. For more information about Kim and the services she offers, visit her website.

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Why you're putting on weight in lockdown - Evening Standard

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