Avoiding the “Quarantine 15”
The quarantine 15, the freshman 15, the “it’s tailgating season” 15 . . . whatever you want to call it, weight gain is a fixed science. It comes down to energy balance: consuming more calories than you expend. But managing this during quarantine can be simple!
From my professional perspective, it boils down to three pretty straightforward concepts: nutrition, movement, and consistency.
Nutrition: Don’t Treat Your Body Like a Dump Truck
Mindless eating seems to be a primary culprit of the dreaded “quarantine 15.” But by implementing some simple dietary habits into your day, executing a more mindful approach to your nutrition becomes much easier!
- Hunger versus boredom. Constantly visiting the fridge or pantry? Start by simply asking yourself, “am I hungry or bored?” Next time you black out and find yourself in front of your snack stash, try drinking a full glass of water and waiting 15 minutes before assessing if you’re actually hungry.
- Water. Drink more of it. Dehydration is all too common, and oftentimes, hunger is mistaken for thirst. Not to mention, dehydration amplifies bloat—especially if we have a propensity for saltier meals. Aim to get down at least 100 fluid ounces of water per day. It may feel lofty at first, but you’re likely to enjoy feeling better all around (and less bloated).
- Brotein! Make protein a component of every meal—even snacks if you can. It helps preserve (and build) lean muscle mass, and the more muscle you can retain and build, the more efficiently your body burns calories. Not to mention, protein keeps you satiated from meal to meal and helps eliminate mindless snacking.
- Taste the rainbow. Put the Skittles down for a second—I’m talking vegetables and fruits. The micronutrient and fiber content will help keep you full and optimize internal health. They also carry fewer calories in bigger quantities, so you can eat higher volumes of these foods without blowing through calories. Aim to include a veggie component in a minimum of two meals or snacks, and enjoy a couple pieces of fruit throughout the day!
- Balance. You can pick the Skittles back up now. I suggest including something “fun” in your daily diet. For example, I end every single day with a cookie, a small bowl of ice cream, or a few squares of chocolate. This habit helps eliminate deprivation. With the exception of legitimate allergies, no food should ever be “off limits” in a balanced/sustainable diet, because when we over restrict, we’re more likely to engage in a binge session. Food isn’t “good” or “bad”—it doesn’t have a moral compass. Some foods carry more nutrients; other foods carry fewer nutrients than others. Ideally, we’re filling the majority of our day with nutrient-rich foods while leaving room to moderately enjoy the fun stuff!
Movement
I promise there will still be plenty of time to watch your latest Netflix or HBO obsession, even with some additional movement layered into your day. I’m not even suggesting you tackle an insane workout every day. I quite literally mean: get off your keister.
Walking is an underrated activity that can greatly impact your total daily calorie expenditure. The sedentary nature of employed Americans in an office environment is pervasive. So consider how this quarantine might provide you an opportunity you otherwise wouldn’t have at your office: the opportunity to walk more! It’s as simple as taking a walk while you take a few phone calls that don’t require a computer. Maybe you make it your routine to take a stroll during your lunch hour. Maybe you prefer to separate your workday from your evening, so you take a walk once you’ve wrapped up. Is there any way you can finagle a standing desk as you work from home? Even standing semi-frequently throughout your day can make a big difference.
And naturally, as a gym owner, another recommendation is to identify a quality virtual gym program you can follow if that appeals to you. I may be biased in asserting that nothing beats MADabolic’s virtual training program, but I’m also realistic in acknowledging that interval training isn’t everybody’s bag, and that there are plenty of great options available to you!
Consistency: Routine is Not the Enemy
Nutrition habits and daily movement will only be as effective as the routine you have in place to get it done. I recommend having a schedule not only for productivity and work, but also for your wellness as well. Plan your walks and your workouts. Block out time to enjoy a nutritious meal. Create a reasonable routine for yourself to which you can consistently adhere.
While it would be easy for me to insert some cheesy line about “finding motivation,” I candidly think that relying on motivation can be a waste of time. No one is motivated 100% of the time. Show up for yourself regardless of motivation, because you are the CEO of your own health, and that’s what your future self will be proud of!
The NCBA YLD thanks Finley for her contribution and commitment to the wellness of young attorneys. To join the NCBA YLD’s free COVID-19 Wellness Club and to participate in an opportunity to win a $75 gift card, click here or contact Lisa Arthur or Kevin Pratt.
Finley is a 2013 graduate of Davidson College where she was a four-year letter winner on the Women’s Division I Field Hockey Team. She is an ISSA and Precision Nutrition-certified nutritionist, an ISSA-certified Strength Specialist, a StrongFirst-certified Kettlebell Instructor, and a co-owner of MADabolic CLT—the industry’s original strength-driven interval training gym.