Overeating in Lockdown & 10 Tips to Beat it!

Have you found yourself standing in front of the fridge or pantry cupboard more often than usual during this lockdown period? If the memes circulating on social media are any kind of reference to go by, the common joke, with humorous images to illustrate the point is that “We’re all going to be overweight when this lockdown is over!” (I’d share some images, but it wouldn’t be P.C.).

This may be far from the truth for many health disciplinarians, but for most whose normal daily routines have been replaced with a more sedentary time in the house within close proximity to the kitchen, it is more likely a reality, and one that even some esteemed ‘health nuts’ and social advocates for health have admitted to. Which just goes to show, we are all human.

Common reasons we overeat and gain weight:

There are some common reasons why many of us are turning to the fridge or pantry more than usual during this time, and especially when we are not even hungry. This could be because:

Our daily routine has changed – If we were previously at work from 8-6pm and accustomed to work hours, work lunch breaks etc we now may be finding ourselves at home all day and consuming extra foods during those times we were usually working.
Emotional eating – eating when we’re not hungry or turning to more indulgent foods can be used as a comfort mechanism for some during this time of uncertainty
Simply being bored and being within close proximity to the kitchen
More time for Netflix marathons automatically calls for yummy indulgent snacks to go with those entertaining flicks
Obviously, with gyms being closed and activity areas being out of bounds, we also have a tendency to being less active while at home which can lead to weight gain through less activity than usual.

You may have other reasons why you find yourself eating more than usual now or gaining weight. If you do find that your pants have become a bit tighter over this last month in lockdown, you may find these following tips beneficial to help you stay healthy and fit even while at home:

10 Ways to Beat Overeating

Eat wholefoods – include a wide variety of nutritious wholefoods in your day to keep you fuller and satisfied for longer, this includes fibre-rich vegetables, fruits, legumes, wholegrains, lean proteins and healthy fats. Avoid processed or packaged foods which include refined sugars and carbohydrates and eat as close to natural as possible.
Eat breakfast – Studies have shown that eating a healthy, balanced breakfast in the morning can mitigate unnecessary snacking later in the day, and also helps to balance your blood sugar levels to prevent insulin spikes and cravings later in the night.
Eat mindfully – Being at home can sometimes mean we have more distractions to deal with while we are eating. Try where possible to avoid distractions during your meals. (Turn your mobile, T.V. and electronics off) and be present when eating your food, seated at the meal table. It takes 20 minutes for the brain to register that the stomach is full, so eat slowly, mindfully and enjoy your food.An important factor to prevent overeating is to portion your food servings onto a plate or bowl instead of eating from a pack or placing the saucepan in front of you. Once you consume everything on your plate, there’s no need for seconds.
Moderate or eliminate alcohol – It is shown that alcohol sales in Australia has increased by 36% during the current Covid-19 isolation period. Alcohol is a major contributor to not only weight gain, but potential heart disease, inflammation and diabetes in the future. So, drink in moderation, or replace with healthier non-alcoholic options.
Become aware of your trigger foods- Notice what your trigger foods are that make you want to start and not stop eating, and do not bring them into the house. Using the simple rule of ‘out of sight out of mind’ is a great strategy to help you with self-control in the home. Common trigger foods include sweets, refined sugar foods, refined carbohydrates, white breads, crisps, crackers etc.
Keep a Journal - Keeping a journal to externalise your thoughts and emotions onto a piece of paper can be very helpful during this period of change in the world. This can help you avoid emotional eating or turning to alcohol as a means of temporary ‘comfort’. (Speaking to an online counsellor can also be beneficial)
Get sufficient sleep – A lack of adequate sleep can disrupt our insulin hormone and increase our ghrelin (hunger hormones). Together with the associated lower energy levels, this is a recipe for craving more sweets and high energy carbohydrates during the day, which leads to weight gain and metabolic imbalances. Aim for 7-8 hours sleep each night (Going to bed between 10pm and 11pm at the latest).
Control stress levels – Increased stress and stress hormones release can make us overeat. Practising mindful stress management can be extremely effective if stress is contributing to those extra snack cravings. Use this time to do things you enjoy, meditate in the garden, do some yoga stretches, deep rhythmic breathing, read a good book, or get your partner or kids to give you a shoulder or foot massage.
Exercise – Exercise is important to promote blood circulation, strength, fitness and also balance blood sugar levels. Exercising at home is very possible. A minimum of 30 minutes of walking per day (following the social distancing rules) is recommended. You can use hand weights or even bottles of water or cans for resistance training at home. There are many online programs available for extra motivation as well.
Stay hydrated – Most of the time when we think we are hungry or peckish, we are actually dehydrated. Make sure you are drinking at least 2 litres of filtered or bottled water each day to maintain your hydration and avoid unnecessary eating and try to reduce your caffeine intake to 1-2 coffees or black teas a day to avoid further dehydration.

If you are one of the many people who struggle with overeating already, it's times like the present we should be especially mindful about our holistic health and wellbeing for the longterm. Fortunately, there are enjoyable ways to improve eating habits and overcome the associated drawbacks that come with eating unhealthy foods or eating in excess.

Use these tips as a starting point to help establish a renewed, healthy routine for yourself and your family that can be easily implemented when you transition back into your life when the lockdown is over. Please make sure to seek professional help if you need it. I am available for online consults.

In health and love

Deena x