{"id":23469,"date":"2020-09-18T09:17:00","date_gmt":"2020-09-18T09:17:00","guid":{"rendered":"https:\/\/www.bensnaturalhealth.com\/blog\/?post_type=generalhealth&p=23469"},"modified":"2026-04-05T08:15:28","modified_gmt":"2026-04-05T08:15:28","slug":"quarantine-weight-gain","status":"publish","type":"post","link":"https:\/\/www.bensnaturalhealth.com\/blog\/general-health\/quarantine-weight-gain\/","title":{"rendered":"Concerned About Quarantine Weight Gain?"},"content":{"rendered":"\n

Coronavirus SARS-CoV-2 and the recent pandemics has been involved in significant changes in our day-to-day. There’s a global disruption of our lifestyle and healthy habits. <\/p>\n\n\n\n

Many of us have suffered the effects of unemployment and isolation at home. <\/p>\n\n\n\n

Our daily routines have changed radically, and the perceived stress levels have increased exponentially.<\/p>\n\n\n\n

All of this makes people vulnerable to sedentary behavior, overeating<\/a>, and what is now known as the quarantine effect. <\/p>\n\n\n\n

People are gaining considerable weight, which adds to the already concerning trends of obesity before COVID-19.<\/p>\n\n\n\n

Obesity and heart disease are actually potential risk factors in this COVID 19 pandemic situation. They increase the chance of severe manifestations of coronavirus disease. However, is there a way to change this trend?<\/p>\n\n\n\n

In this article, we’re giving you a review of the causes of weight gain during the COVID 19 quarantine. They are essential because they will mark the way for us to change this trend for the better. Then, we’re giving you weight loss tips during quarantine based on each one of these causes. Lastly, we’re covering the importance of staying healthy and how it became a challenge after coronavirus.<\/p>\n\n\n\n

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Cause of weight gain during quarantine<\/h2>\n\n\n\n

By reviewing the causes of weight gain during quarantine, we’re also identifying the problem. This is the first step to make a change and reverse the current trend. <\/p>\n\n\n\n

So, if you’re concerned about quarantine weight gain, consider all these possible causes.<\/p>\n\n\n\n

They are based on a recent study that evaluated people during self-quarantine. 22% of them gained 5-10 pounds during strict social isolation<\/a>. And, according to the survey, these are the most prevalent causes (1):<\/p>\n\n\n\n

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Reduced physical activity<\/strong><\/h3>\n\n\n\n

Whether or not you practice sports and exercise in your day-to-day, quarantine affects your physical activity levels. Most people do not exercise at home. They prefer to do it in the gym. Some of them would only feel encouraged to play soccer and other group games. But one way or another, physical activity levels tend to decrease in athletes after quarantine. <\/p>\n\n\n\n

 What about the average American? They usually do not live a very active and healthy lifestyle, but quarantine makes it worse. Before COVID-19, we frequently moved from one place to the other. On our way to work, to the grocery store, or only waiting in line at the bank.<\/p>\n\n\n\n

But after quarantine, social isolation reduced our walking and standing time. We’re seated or lay down most of the day, and we use more delivery services instead of going to the grocery store. All of these changes reduce the number of calories we burn every day. Thus, we’re more susceptible to weight gain.<\/p>\n\n\n\n

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Lack of dietary restraint<\/strong><\/h3>\n\n\n\n

Combined with the reduction of physical activity, we also tend to eat more, without a limitation. We don’t have the temptation to eat junk food after work. But we still have a variety of delivery foods that recreate the same scenario.<\/p>\n\n\n\n

 Being at home is also not a good idea for some who want to remain fit. Especially if they have a nearby refrigerator and no self-control. Thus, people have a higher tendency to eat without restraint or a schedule.<\/p>\n\n\n\n

Another problem has to do with diets and registered dietitians. Most people think that dieting only works when they are actively exercising. Thus, with the gyms closed, they are not as inclined to looking for professional help to regulate their diets.<\/p>\n\n\n\n

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Inadequate sleep<\/strong><\/h3>\n\n\n\n

We would think that having more time at home helps people regulate their sleep. In theory, this would be the case, considering that working impairs sleep, especially for shift workers. But the reality is a bit different. People stay home during pandemics, but they do not regulate their sleep-quite the opposite.<\/p>\n\n\n\n

Most of us have a similar sleeping schedule and the use of electronics at night keeps us awake. It actually modifies our melatonin secretion and delays our bedtime. In the same line of thought, not exercising and reducing our physical activity levels also has a deleterious effect on sleep.<\/p>\n\n\n\n

On the other side, we have people that do suffer an alteration in their sleeping patterns. But this change is not usually beneficial. They have more time at home and wake up very late in the morning. <\/p>\n\n\n\n

Oversleeping may be helpful for people with sleep debt. But after a few days, it becomes an additional source of risks. Studies show that sleeping too much is not only associated with obesity. It also increases your cardiovascular risk.<\/p>\n\n\n\n

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Snacking after dinner<\/strong><\/h3>\n\n\n\n

Having more time at home usually increases the number of meals and the number of snacks we eat every day. This increases our calorie intake and predisposes to obesity<\/a>. One of the additional snacks that primarily causes weight changes is that consumed after dinner.<\/p>\n\n\n\n

Snacking after dinner has been identified as one of the leading causes of weight gain in quarantine. It involves not only an additional meal but one that precedes a long period of inactivity. Thus, the consumed calories are more likely to be transformed into fat tissue.<\/p>\n\n\n\n

Another aspect of this after dinner snack that contributes to weight loss is related to its nutritional composition. It is rarely a healthy snack or nutritious foods, and usually includes processed foods<\/a> and junk food. Instead, it contains simple carbohydrates and saturated fat. Thus, they do not only contribute to weight gain. They may even increase our cardiovascular risk in the process. <\/p>\n\n\n\n

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Eating in response to stress<\/strong><\/h3>\n\n\n\n

This particular problem is prevalent in anxious people<\/a>. It is also known as emotional eating and causes obesity and severe overweight in individuals with or without eating disorders. <\/p>\n\n\n\n

In some cases, it can be considered a symptom of eating disorders<\/a>. But during coronavirus pandemics, it is just another effect of being isolated, stressed, and nervous.<\/p>\n\n\n\n

As a part of our survival system, food triggers the release of endorphins. These feel-good neurotransmitters counter negative sensations that arise in response to stress. Thus, it is easy to fall into the trap and find food a source of instant gratification.<\/p>\n\n\n\n

You might not realize you’re actually eating in response to stress<\/a>. As a matter of fact, you may not even know you’re under stress. But if you consider your eating patterns and volumes and find a significant increase during quarantine, this is a likely cause.<\/p>\n\n\n\n

Since you’re not probably burning extra energy, there’s no reason for your body to ask for additional calories<\/a>. But if you do mistake anxiety for hunger, the effect will be excess calories and extra pounds. <\/p>\n\n\n\n

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Stigmatization and the “why try” effect<\/strong><\/h3>\n\n\n\n

Most of us are aware of weight gain during quarantine. We don’t actually need a study to tell us there’s weight gain when we experience it first-hand.<\/p>\n\n\n\n

That’s why there are recent social media posts and memes about weight gain during quarantine. A recent review and discussion on the topic include this as another cause of COVID 19<\/a> weight gain. The authors mention that many of us may be experiencing a “why try” effect.<\/p>\n\n\n\n

In other words, we are all exposed to these social media posts. They are usually not flattering and represent obese people as lazy and unclean. Individuals with a propensity to gain weight feel stigmatized. Their levels of self-assurance and self-confidence are undermined. <\/p>\n\n\n\n

Then, they start believing that there’s nothing they can do against this trend. If they were gaining weight before the pandemics<\/a>, now they’re even worse.<\/p>\n\n\n\n

 This is a complete portrait of how the mind is also a potent tool for or against our goals and aspirations. It should also make us reflect on the nature of the posts we’re sharing in social media, and their effects on ourselves, the people we love the most, and unknown users we will probably never meet (2<\/a>). <\/p>\n\n\n\n

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Tips for weight loss during quarantine<\/h2>\n\n\n\n

As noted above, there are many causes of weight gain during quarantine. But once you identify what is affecting you, it is easier to fix the problem. Here’s a list of tips you can consider:<\/p>\n\n\n\n

Recommendations if you reduced your physical activity levels<\/p>\n\n\n\n