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How to maintain your weight during self-isolation

by Kate Spierings on Mar 31, 2020

Now is as a good of time as ever to consider your health and wellbeing. The current situation may find you reaching for a solution to eat better or researching how you can look after yourself and your family members during this time. We have done the research for you to help with starting, maintaining or improving your health journey through this time.

Eat a Balanced Diet

Eating a variety of fruits, vegetables, wholegrains, legumes, meat and dairy products is essential for weight regulation. It will provide a nutrient dense source of energy that ensures you receive all the vitamins and minerals needed for optimal function.

Increase Fibre Intake

All plant-based foods offer an abundance of both soluble and insoluble fibre, which are important for gut health and help keep you feeling satiated and full.

Get Cooking

Now is a great time to get creative in the kitchen. Why not buy that cookbook you’ve always wanted or try a new recipe, or even create your own! The more you try and enjoy the process of cooking and eating, the more likely you are to stick to your healthy habits in the long-term.

Limit Processed Foods

Processed and pre-packaged foods are often high in ‘empty’ calories, or calories that offer little nutritional value and will not leave you feeling full. These foods are usually high in sugar, sodium and saturated fat. Whilst needed by the body in small amounts, excess intakes of these nutrients can increase the risk of weight gain and thus, chronic disease.

Limit Alcohol Intake

While the occasional drink can be central to the way we socialise and relax, alcohol is high in calories, and when consumed in excess, can make it difficult to maintain your current weight. The metabolism of alcohol can also interfere with the metabolism of important nutrients, so if you want to make the most of your food, consider reducing your alcohol intake.

Sleep

The average adult needs 7-8 hours of sleep every night, and some may even need up to 9 hours. Sleep deprivation can increase our hunger hormones and appetite, which may lead to overeating.

Stay Hydrated

Drinking enough water can be a struggle for many. We recommend topping up a water bottle in the morning and sipping throughout the day.



If you don’t want to leave for the supermarket during this time you can organise safe home delivery of hygienically pre-prepared meals. Be Fit Food can help you here, we provide snap -fresh frozen, family friendly, portion controlled, low carbohydrate, high protein meals, with no added sugar or preservatives. We also offer a range of family friendly snacks, including protein balls, healthy dim sims and cookies!

 

This information is a general guide only, if you require individualised dietary advice we recommend speaking to an Accredited Practising Dietitian. You can also contact the Dietitian at Be Fit Food by emailing dietitian@befitfood.com.au for more information. Speak to your health care provider before changing your diet.

 

References
Esposito K, Kastorini CM, Panagiotakos DB, Giugliano D. Mediterranean Diet and Weight Loss: Meta-Analysis of Randomized Controlled Trials. Metabolic Syndrome and Related Disorders. 2016;9(1):1-12. 
Thom G, Lean M. Is There an Optimal Diet for Weight Management and Metabolic Health? Gastroenterology. 2017;152(7):1739-1751.
Bosse JD, Dixon BM. Dietary protein in weight management: a review proposing protein spread and change theories. Nutrition & Metabolism. 2012;9(81). 
Costa ML, Baraldi LG, Steele EM, Bortoletto AP, Canella DS, Moubarac JC, et al. Consumption of ultra-processed foods and obesity in Brazilian adolescents and adults. Preventative Medicine. 2015;81:9-15. 
French MT, Norton EC, Fang H, Maclean JC. Alcohol consumption and body weight. Health Econ. 2010;19(7):814-832.
Swift DM, Johannsen NM, Lavie CJ, Earnest CP, Church TS. The Role of Exercise and Physical Activity in Weight Loss and Maintenance. Progress in Cardiovascular Diseases. 2014;56(4):441-447.
Vallance JK, Gardiner PA, Lynch BM, D’Silva A, Boyle T, Taylor LM. Evaluating the Evidence of Sitting, Smoking, and Health: Is Sitting Really the New Smoking? AJPH. 2018;108:1478-1482.
Gonnissen HK, Adam TC, Hursel R, Rutters F, Verhoef SP, Westerterp M. Sleep duration, sleep quality and body weight: Parallel developments. Physiology and Behavior. 2013;121:112-116.
Chang T, Ravi N, Plegue MA, Sonneville KR, Davis MM. Inadequate Hydration, BMI and Obesity Among US Adults: NHANES 2009-2012. Ann Fam Med. 2016;14(4):320-324.
 
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