Keeping off COVID kilos
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Keeping off COVID kilos
Globally we are battling overweight and obesity at epic proportions and the additional stress of COVID 19 has made this even harder. While the media remains focussed on COVID, we have forgotten that the death rates related to overweight and obesity continue to soar.
The Australian Bureau of Statistic reports that between January and August 2020 there were 907 COVID deaths compared to a staggering 8784 and 3144 deaths from heart disease and diabetes respectively[1], both of which are closely associated with overweight and obesity. Even more shocking is that the number of deaths related to diabetes is actually much higher than this, as diabetes contributes to many more deaths than it directly causes. For instance, the Australian Institute of Health and Welfare reports that diabetes contributed to around 16,700 deaths in 2018[2].
What is clear from these figures is that it is more important than ever to keep off those COVID kilos and attend to your own self-care. Whether you are working from home or now find yourself unemployed with lots of spare time, the key is to use your time wisely and make sure you are taking care of you.
Here are some helpful tips for self-care and to avoiding those COVID kilos:
- Choose healthy meals with lots of salad and vegetables
Especially if you’re not working you will have plenty of time for cooking and creating your own healthy meals – it’s a great way to save money compared to eating out and an opportunity to learn a new skill, if you don’t usually cook. Visit the food sphere to find lots of healthy recipe ideas. - Don’t snack
As you are probably more sedentary than usual right now, avoid the temptation to snack. Most snacks and convenience foods are high in salt, fat and sugar, so sticking to your main meals will reduce your risk of gaining weight and extra COVID kilos. - Exercise
Set a time each day to get outside for some exercise. Most people are physically able to walk, so this can be an easy thing to take on. Walk at least 20 minutes a day – consistency is the key. Not only will it reduce your risk of gaining extra COVID kilos, but you will feel better for just for getting outside. Better still, find a friend to walk with. - Don’t eat in front of the TV
Getting the munchies while watching TV is a recipe for disaster when it comes to COVID kilos and weight gain. The best strategy is to simply avoid it. Most snack foods are moreish, which means you will tend to eat way more than needed. If you are hungry, turn the TV off and then eat your meal. This way you are more likely to connect with your body and know when you are full. - Set a time limit on watching TV
With so much on-demand TV available, it’s easy to veg out for endless hours in front of the box. All this sitting around will inevitably play havoc with your waistline. If you do watch TV, be sure to set a time limit for yourself and make sure you have time for the important activities in your day like work, connecting with friends and family (even if it’s on the phone or online), preparing healthy food and exercise. - Avoid alcohol
Did you know that alcohol blocks your fat burning pathways? It’s a fact – alcohol must be converted to fat before it can be used for energy in the body. This is why alcoholics often develop fatty livers. The other thing that few people realise about alcohol is that it provides simple carbohydrates, that is empty calories, just like sugar, so it’s not surprising that it contributes to COVID kilos, overweight and obesity. Even worse, alcohol provides 29kJ per gram compared to ordinary sugar at 16kJ per gram. This is a big difference, which again explains why gaining weight is so easy with alcohol. It simply makes sense to avoid alcohol if weight loss is your goal, and if that’s not enough incentive, alcohol is a carcinogen and Cancer Australia estimates that 5.6% of cancer cases in Australia each year are caused by alcohol consumption[3]. - Set a rhythm for your day
When it comes to deciding to implement the above mentioned activities, one strategy can be to set a rhythm in your day. For instance, go to bed and rise at a regular hour. Few people truly appreciate the benefits of a healthy sleep cycle. Then as far as possible, set regular times for exercise and eating and preparing meals. If you are one of those people who puts off their daily exercise, walking first thing in the morning could be a remedy to the problem.
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Filed under
Weight-loss, Obesity, Over eating
