How To Avoid Gaining Weight While Self Isolating

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If you want to avoid gaining weight while self isolating, this post will be useful.

If you’re stuck at home self isolating, it can be tough to keep your weight under control.

You might’ve already heard about Corona 15 which is kind of like the freshman 15 when students in their first year of college or university put on 15 pounds cause they’re out of their routine and they’re eating and drinking. And so this is just like that but not as much fun.

Hi, I’m Ivana.

I’m an Online Fitness and Nutrition Coach.

I help people get fit, healthy and strong at any age.

Now weight loss might not be top of your mind right now, but I think it’s still important to manage your weight at this difficult time. Putting on weight is going to make you feel worse physically and mentally. So it’s not really something you want to add to your challenges.

If you want to get through this tough period without putting on weight, this is a really important video for you.

Our Experience With Self Isolation

Now I’ve just come through my 14 day official self isolation due to COVID-19, after my family and I went to Costa Rica

But not a lot has changed. We’re still pretty much self isolating, staying away from people. Um, that’s really just the new normal for the time being. Now I understand these challenges of self isolation and I’m also helping my online coaching clients through this process. And I’m going to break down my advice into five parts today.

Remember that nutrition is 80 to 90% of your result.

Now this is true at any time, but especially if you’re stuck inside, increasing your physical activity can be challenging.

The Importance Of Nutrition

The fact that nutrition is so important can be a positive thing. You don’t need to worry about working out the gym for hours and hours cause you can’t go to the gym anyway.

So if you manage your food intake, then you’re sorted.

It can also be a dangerous thing because if you don’t pay attention to what you’re eating, it can have some serious consequences right now.

Be Flexible

Getting the food you want at the right time can be tricky.

We’ve noticed already our grocery delivery, some of them have been delayed.

Some foods have been out of stock, so you need to be a bit more flexible with how you’re eating and what you’re eating right now. Now, my first tip for avoiding weight gain is set a routine for your day. Try to schedule when you’ll be eating and keep it consistent from day to day.

If you’re close to your fridge and your pantry all day and you just get up for a snack whenever you feel like it, then you’ll be in trouble. Uh, especially for those people who aren’t used to that.

Some of us who work from home, it’s not, it’s not a big deal.

That’s a challenge we have all the time.

What happens is that you get bored and you want to break up the monotony of your day with a snack and that’s, that’s not helpful.

Try to plan your meals so you have your breakfast, your lunch, your dinner, maybe a scheduled snack or two in between.

Keep Snacks Out Of Sight To Avoid Gaining Weight While Self Isolating

Now my next tip is keep those snacks out of sight. We’re much more likely to eat those snack foods if they’re easy to get and their insight.

Control your environment.

Keep those, treat foods on a higher shelf and stick them behind the healthier staple foods that you need to access. If nothing else, it’ll give you an extra moment to think about it before you eat foods that might not be ideal for you at that time.

Pay Attention To How You’re Feeling

Number three is really important.

Pay attention to how you’re feeling.

Emotional eating, stress, eating, eating out of boredom. These will all be coming into play right now, so be very careful if you’re feeling a bit low right now. I totally know what that’s like. Some days I feel really energetic and motivated and I’m pumped to help people to help my clients and other days I want to sit on my couch with a tub of hog and dots so it’s all very normal, but if you are struggling, get help from your friends and family because you need to get the support at this time.

Self isolation puts extra stress on us, so please don’t ignore it. Let me know in the comments.

How have you been doing so far?

Are you managing well at this time or has it felt like a lot of ups and downs as it personally has?

Stay Hydrated


My next tip is stay hydrated.

It’s easy to forget to drink water when you’re at home and you’re out of your routine. I’ve really found that since I’m not going to the gym, that’s when I would consume a lot of water. I’m not drinking as much and I have to remind myself.

If you’re also prone to forgetting, fill up a glass bottle with water and how did your desk where you’re going to see it and refill it whenever necessary. Now eight glasses a day isn’t an evidence based guideline, but roughly two liters a day is good for most people.

If you’re a larger person, you might need more. If you sweat a lot, you might also need more. So just try to be consistent with your fluid intake. Make sure just check your pee. Basically. If it’s relatively clear, then you’re good.

Now do your hydration can make you feel tired and you may get headaches and having the right amount of water can also prevent constipation. So those are things you want to manage right now.

Keep Moving To Avoid Gaining Weight While Self Isolating

And my last tip is get moving, keep moving.

It’s great if you can take 30 to 45 minutes a day to do some formal exercise.

Let’s say a body weight workout or using any equipment you might have at home if you’re lucky enough to have any. There are tons of these simple workouts out there right now I’ve got one which I’ll link below and also link at the end of this video.

I’ll be providing more exercise videos as we go along. Exercise can really break up your day if you’re working at home. It can make you feel more energized for your work. Later on you’ll feel less stiff, you’ll have more energy if you can get outside and go for a walk or on your bike without being around other people.

Of course. Great.

The fresh air will do you some good.

Those are my tips for avoiding gaining weight while self isolating.

If there’s something that you heard that was helpful for you and let me know in the comments.

What other topics would you like me to cover during this time in a video?

Stay healthy, stay strong, stay home.

Ivana Chapman

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Ivana Chapman

Ivana Chapman

Ivana Chapman BSc BA CSCS is a Canadian fitness and nutrition coach, happy wife, and mom to an energetic 8-year-old boy. She is a YouTuber, writer, published fitness model, speaker, 3rd Dan black belt in Shotokan Karate, former World Cup Karate Champion, one-time marathoner, and CBBF National level Natural Bikini competitor. She loves weight training and chocolate, not always in that order of preference.
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