COVID weight gain: 5 tips to manage your body weight

The COVID-19 pandemic has been difficult for all in more than one way. On one side, there was a lingering fear of getting infected, while on the other, staying at home all day long led to a rise in the case of weight gain and mental health issues. More than 60 per cent of adults have witnessed a change in their body weight since the onset of the pandemic. That's mainly because of the low level of physical activity and overeating. Staying at home has made people slip into patterns of overeating and low level of physical activity in the past one and a half years. If you are one of those who are struggling to lose pandemic weight gain, here are 5 things you need to do:

Mindfully eating is an important step in losing and maintaining a healthy weight. Even if you are eating healthy foods, do not go overboard with them. When eating your daily meal, remember that every food you put on your plate has some amount of calories including your beverages. Fix a daily calorie intake for yourself depending on your age, body's need and level of physical activity and then divide it accordingly among meals and snacks. Have only a limited amount of calories in a day.

When we are sitting ideally, we feel hungry more than usual. That's why most people tend to overeat on weekends compared to weekdays. So, one of the best ways to curb your hunger is by increasing your intake of fiber. Fiber-rich foods like fruits, vegetables and whole grains can keep you fuller for a longer time. They support digestive health, improve the count of gut bacteria and prevent constipation, another health issue that was on the rise during the pandemic. But remember to take fiber also in limited quantities.

It's when you eat untimely or past your mealtime, you tend to overeat. That's because when you are hungry you eat speedily and lose track of the amount of food you have consumed. As a result, you end up eating more. Fix your mealtime according to your cardiac rhythm and stick to it to avoid episodes of overeating.

Overeating also results due to boredom. When we have nothing to do, we crave more unhealthy and fatty foods. To avoid this, keep yourself engaged. Exercise, go to work or take some new hobby to keep yourself occupied. It will help to divert your attention from food and It will also lift your mood and reduce the level of stress.

Sometimes, especially in the rainy and winter seasons, we tend to drink less water. This leads to dehydration, which is often confused with hunger. Monitor your daily water intake level. Even when you feel hungry, right after eating or between your mealtime, drink a tall glass of water to know if you are really hungry or just thirsty. You can also drink fruit juices and coconut water to increase your daily water intake level.