Shedding Off Pandemic Padding The Nutritionist Way

By: Melody Rabor-Dizon

 

Current statistics show:

• More than 60% of adults had undesired weight changes since the beginning of pandemic. Overeating, under exercising if not no exercising at all and excess drinking that lasted for months had many of us slip into patterns of unhealthy habits. It was easy to gain 10-20 lbs while gyms remain closed and people were encouraged to stay at home pushing us more to inactivity. That was the common theme of the pandemic that played out across the globe. And not to mention people getting depressed because of hopelessness. There is nothing anyone could do to stop the virus. It became more of a behavioral / psychological battle. • 47% of US adults have eaten more food during the pandemic than they otherwise usually would.

• Over 40% of people gained more weight than they intended, and of this group, the average weight gain was 29 pounds

• 23% of adults reported drinking more alcohol to cope with stress during the pandemic.

• Levels of physical activity were significantly lower during social distancing than they were before the pandemic.

Some pandemic padding it was. And before we sulk, talk ourselves down or jump to the next drastic diet program, let’s all accept ourselves, forgive ourselves and understand that our body was just responding to the stresses it was subjected to. Most likely than not, the new diet will quickly fizzle out, which results in gaining back all (or more) of the weight lost, per nutritionists.

Professionals agree that losing weight in a safe, sustainable way doesn’t require an extreme overhaul. And after we’ve all been through, it’s more important than ever to embrace weight loss methods that supports your health and well being. Easing back into our pre-pandemic habits can foster an even healthier lifestyle and improve wellness.

Add more veggies to your plate

Vegetables are loaded with vitamins, minerals, fiber, antioxidants, and other protective compounds that is filling and low in calories. The feeling of fullness lessens cravings while purposefully replacing part of carbohydrate portion with veggies—not to eliminate them, but to reduce excess. While your food volume goes up calories and carbs go down. The goal isn’t to completely eliminate carbs—it only zaps your energy and lead to more cravings—but to create satiety and balance.

Eat on a regular schedule

Per experts, establishing a regular eating routine can provide several benefits. One advantage is appetite regulation. Choosing specific meal times that is spaced evenly apart can train your body to be hungry at specific times. So regularity can be controlled with regards to eating habits. It can also help better tune in to actual hunger cues, and improving ability to distinguish between true hunger and the desire to eat. The latter may be triggered by boredom, habit, or stress. A consistent eating pattern also results in better blood sugar and insulin control; steady, even energy throughout the day (versus spikes and crashes); and improved digestive health.

Swap processed foods

for whole foods Replacing processed food with fresh whole food can increase calorie burning by as much as 50%. Whole foods can also be much more filling. Try to systematically swap processed foods for fresh alternatives. You will be raking in a broader spectrum of nutrients and antioxidants.

Up your fiber intake

Apart from supporting good digestive health, fiber feeds beneficial gut bacteria that are tied to immune function and anti-inflammatory responses. Naturally fiber-rich foods are filling and has proven weight loss benefits. In addition to veggies and fruits, top sources include beans, lentils, peas, and chickpeas, whole grains, nuts, and seeds. Aim for a few fiber-rich foods in each meal, and be sure to drink plenty of water to help your digestive system adjust to a higher fiber intake.

Eat more plantbased meals

Great options include smoothies made with veggies, fruit, plant protein, and nut butter; grain bowls made with greens and veggies, topped with lentils, quinoa, and tahini; and Southwest platters loaded with veggies and salsa, paired with black beans, roasted corn, and avocado per nutritionists.

Drink more water

Water is needed for every process in the body, including healthy circulation, digestion, and waste elimination. It helps boost metabolism; Drinking water before meals has also been shown to naturally reduce meal portions, which may help prevent overeating. Making water a priority can also squeeze out less healthy drinks, including those with sugar or artificial sweeteners, per dieticians

Curb alcohol consumption

As studies suggest that alcoholic drinks can be high in calories themselves, alcohol tends to lower inhibitions and stimulate appetite, so you may wind up overeating or eating foods you wouldn’t touch sober.

Eat more mindfully

Mindful eating reduces body mass index and waist measurements similarly to common diet programs. And being more mindful with food can carry over into other areas of your day, to help reduce stress and improve relationships. Eating more mindfully can help you tune in to your body’s hunger and fullness cues, boost the enjoyment of eating, and eat fewer calories without trying. Mindfulness can transform what, how often, and how much you eat, and help you feel revived, not deprived.

Increase your activity

Weight loss results really do boil down to 80% nutrition and 20% exercise. In addition to upping your calorie output, being active can help reduce stress, elevate energy and mood, improve sleep, and build metabolism-supporting muscle. exercise may naturally prompt you to make healthier food choices. Exercise that feels like work—or worse, penance—can wreak havoc with mental health, and you may start finding reasons to avoid it. Zumba is one good example to join in.

Healthful, sustainable weight loss isn’t about strict calorie counting or diet food; it’s about nourishment.

Aisle-by-aisle grocery list

Produce:

• apples, avocado, bananas, bell peppers, citrus fruits, cucumbers, grapes, leafy greens, mushrooms, onions, potatoes, sweet potatoes, tomatoes, zucchini

Smart produce shortcuts

(no peeling or chopping required) • berries, broccoli, cauliflower, green beans

Helps support longterm weight loss maintenance, including:

• eggs or plant-based egg substitute, greek yogurt (plantbased or dairy), hummus, plant milk, vegan pesto

Shelf-stable foods like whole grains:

• almond butter, bagged lentils, brown rice, canned black beans, canned chickpeas, canned tuna, canned wild salmon, dark chocolate, extra virgin olive oil, herbs and spices, maple syrup, nuts, old-fashioned rolled oats, olive tapenade, plant protein powder, quinoa, tahini

Monounsaturated- and Polyunsaturated-fatty acids

• consider cooking with extra virgin olive oil instead of butter, nibbling on nuts or seeds in place of cheese, and opting for plant-based dips like guacamole and tahini over ranch.

Pre-shopping tips

There are some things to think about before you get to the store or log on to do your online food shopping. First up, decide how to make your grocery list. When putting future grocery lists together, think through items you’ll need to make complete meals and healthy snacks. A balanced meal should contain five components:

1. Veggies: including fresh or frozen options.

2. Lean protein: Don’t forget about plant-based options, from lentils to frozen veggie burgers. Eggs and canned salmon and tuna are quick and easy animal-based proteins.

3. “Good-for-you” fat: Fats that can be beneficial include extra virgin olive oil, olive tapenade, olive oil-based pesto, avocado, nuts and nut butter, and tahini.

4. Whole food carbs: Whole food carbs include fresh or frozen fruit; starchy veggies like potatoes; and whole grains, including oats, brown rice, and quinoa. Pulses, the umbrella term for beans, lentils, and chickpeas, provide both protein and fiber-rich carbs.

5. Natural seasonings: Seasonings can include fresh or dried herbs and spices, as well as nutritious condiments, such as balsamic vinegar and stone-ground mustard.

Keep this in mind

Successful long-term weight loss involves developing healthy habits you can stick with. Meal planning and shopping are lifestyle changes that require a commitment, but the rewards are well worth the time and energy. Use the lists to get started, then branch out based on your personal preferences and creativity. Apart from weight loss, you’ll likely experience bonus benefits, including more energy, improved digestive health, and even better sleep. Nutrition (not dieting) for the win!

I, your Health Matters Advocate promote wellness and healthy well being. Good luck on your journey.

Excerpts from: Cynthia Sass, MPH, RD, is Health’s contributing nutrition editor, a New York Times best-selling author, and a private practice performance nutritionist who has consulted for five professional sports teams.