Modern Australian
Men's Weekly

.

Not feeling motivated to tackle those sneaky COVID kilos? Try these 4 healthy eating tips instead

  • Written by Clare Collins, Laureate Professor in Nutrition and Dietetics, University of Newcastle

In Australia and around the world, research is showing changes in body weight, cooking, eating and drinking patterns associated with COVID lockdowns.

Some changes have been positive, such as people cooking at home more, and eating more vegetables.

But many people have also reported snacking more, and eating and drinking in response to stress.

As the new year starts, you may be planning to tackle COVID-related weight gain. Before you do, consider that it may be better to focus on your eating patterns, rather than looking to the latest fad diet.

Emotional eating and weight gain

A survey of 13,829 Australian adults found one in five reported drinking more alcohol during COVID. In a survey of over 22,000 drinkers in the United Kingdom, one-quarter reported drinking more than usual over the previous week.

In Italy, of 602 people surveyed about changes in their eating habits during isolation, almost half said they sought “comfort foods” and ate more to feel better.

Eating and drinking alcohol boosts the release of “feel good” chemicals in your brain, making you feel better in the short term.

During times of stress, anxiety and boredom, like during lockdown, food and alcohol can seem like a quick fix. But overindulging isn’t going to help you in the long term.

A person stands on the scales, holding an apple in one hand, and a donut in the other. A new year can be a good time to think about your eating habits. Shutterstock

According to a global WebMD poll on self-reported weight gain during the pandemic, about one-quarter of people in Hong Kong and Germany reported gaining weight, roughly 45% in Australia, Canada and the UK, and over 60% in Brazil and Italy.

United States respondents who reported putting on weight were asked to estimate how much weight they thought they had gained. Some 49% said less than 3 kilograms, 26% said 3-4kg, and 25% reported more than 4.5kg.

Participants believed a lack of exercise, stress eating and drinking more alcohol were contributing factors.

Read more: Health Check: what's the best diet for weight loss?

It’s not just about weight

While weight gain can increase your risk of health problems, recent research suggests having healthy eating patterns is more important than weight.

A US study of 210,000 adults followed for up to 32 years found that irrespective of body weight, having a high diet quality was associated with lower risk of heart disease and stroke compared to having low diet quality.

A “high-quality” diet includes lots of variety within the basic food groups of vegetables, fruit and wholegrains, and includes limited junk food. A “low-quality diet” is the opposite.

Similarly, a Swedish study followed 79,000 adults over 21 years and found that among people with a higher body weight, also having a high-quality diet was protective against dying from any cause. But having a body weight in the healthy range was not protective among those who had a low-quality diet.

While higher diet quality is associated with better overall health, increasing your diet quality can also help reduce weight.

Read more: Health Check: six tips for losing weight without fad diets

4 tips to improve your diet and beat COVID kilos

Home cooking and eating together

If you spent more time cooking and eating meals at home during the pandemic, keep doing it. As well as being better for you than eating take-away foods and ready-made meals, it promotes well-being.

A study of 160 adults found people who ate healthy foods cooked at home experienced more intense positive emotions and worried less, compared to people who ate away from home.

For adolescents, a review found frequent family meals were associated higher self-esteem and other indicators of better mental health.

A young family cooking together in the kitchen. Many people were cooking and eating at home more during lockdown. Shutterstock

Eat more vegetables and fruit

A US study of 133,468 adults found those who increased their vegetable and fruit intakes lost weight. Every extra daily serve of fruit was associated with a weight loss of 250 grams over a four-year period, and every extra daily serve of vegetables with a loss of 110 grams. People who ate more berries, apples, pears, cauliflower, green leafy vegetables and carrots experienced greater weight loss.

This has well-being benefits too. For example, an Australian study which followed 12,385 adults from 2007 to 2013 and found greater life satisfaction, happiness and well-being among those who increased their intake of vegetables and fruit.

Try buying bigger quantities and a greater variety of vegetables and fruit when you do your grocery shopping.

Keep a food diary

Recording what you eat and drink and then checking the kilojoule and nutrient content helps boost your knowledge of what’s in various foods and drinks. It also increases awareness of your eating habits, especially snacking. You can use an app or pen and paper.

Once you’ve recorded your food and drink intake for a few days, you will notice areas to target for improvement.

You might also consider keeping a mood diary. This can help you identify other ways to improve your diet quality. The mood you’re in affects your food choices and your food choices affect your mood. Keeping track of both food and mood helps to identify triggers for eating.

Plan meals and snacks ahead

Check what ingredients you already have and plan meals and snacks to use these up. Next write a grocery list, just for what you need. Even if you’re staying home, prepare your lunch and snacks for the day in advance. This saves you time, money, limits food waste and reduces the number of times you have to think about food.

Read more: How we cook changed during lockdown – and we can learn from this for life after the pandemic

Visit the No Money No Time website to check your diet quality score using our free healthy eating quiz and find simple, inexpensive and healthy recipes.

If you’d like to learn more about food, nutrition and weight management, enrol in our free online course, The Science of Weight Loss – Dispelling Diet Myths, which starts on January 27.

Authors: Clare Collins, Laureate Professor in Nutrition and Dietetics, University of Newcastle

Read more https://theconversation.com/not-feeling-motivated-to-tackle-those-sneaky-covid-kilos-try-these-4-healthy-eating-tips-instead-152316

Reliable Solutions for Gate Repairs and Emergency Fixes in Melbourne

Gates are more than just entry points to a property. They are essential for security, privacy, and convenience in both residential and commercial se...

Driving Innovation and Reliability with a Professional Engineering Company Melbourne

Engineering is at the core of modern infrastructure, manufacturing, and construction. From the tallest skyscrapers to the most advanced energy syste...

Telematics: Driving Business Efficiency

Telematics, the clever combination of telecommunications and information technology, has evolved from simple vehicle tracking to become an indispens...

5 Signs Your Pool Filter Needs Professional Cleaning

Is your pool water looking cloudy, your pump working overtime, or the jets losing pressure?  These are common warning signs that your pool filter mi...

Social Media: Is It Increasing Rates of Anxiety and Depression?

In today’s connected world, social media has become an integral part of daily life. Platforms like Instagram, TikTok, and Facebook offer opportuni...

Preventive Maintenance Tips for Hydraulic Equipment

Hydraulic equipment plays a crucial role in industries ranging from construction and mining to agriculture and manufacturing. Whether it’s powerin...

Choosing the Right LiDAR System for Your Project

When planning a project that relies on accurate spatial data, selecting the right LiDAR system is one of the most critical decisions you’ll make. ...

The History of Craft Beer: From Monasteries to Modern Breweries

Craft beer has a rich and fascinating history that stretches back centuries. What we enjoy today in trendy taprooms and bustling breweries is the re...

How Natural Pearls Shaped Trade Routes and Global Economies

Throughout history, natural pearls—those rare, untamed treasures formed by nature itself—have exerted a powerful influence on trade networks, po...

How To Choose The Right Insulation For Your Space

Selecting the appropriate insulation for your home or building is a critical decision that affects comfort, energy efficiency, and present and future ...

7 Best Things to Do in Beaufort, Victoria

Beaufort is a charming small town in Victoria’s Goldfields, full of history, natural beauty, and warm, welcoming locals. Whether you’re passing th...

What to Expect During Divorce Mediation & Settlement

Divorce can be a difficult and emotionally draining process, but mediation and settlement often provide a constructive path forward. Instead of goin...

Navigating Disability Services in Perth: Your Questions Answered

Understanding the landscape of disability support can feel overwhelming, especially when you're just starting out. If you’re looking for support a...

How Veneers and Dental Implants Work Together for Full Smile Restoration

Modern dentistry has strong instruments that can produce life-changing outcomes when it comes to repairing a smile that has been impacted by tooth los...

Gen Z’s Are Going off Grid – But Is It Sustainable?

Australia’s cost of living crisis is causing Gen Z to get creative with frugal living options. Earlier this year, young couple Koby and Amelie wan...

The Risks of DIY Air Conditioning Installation and How to Avoid Them

Air conditioning is essential in Australia, especially during the scorching summer months, when homes and workplaces can become unbearable without rel...

How to Find Reliable Air Conditioning Services Near You in Brisbane Northside

Introduction In Brisbane’s hot and humid climate, air conditioning has become more of a necessity than a luxury. Whether it's keeping your home coo...

Enhance Outdoor Living with Lifestyle Awnings

Creating the perfect balance between indoor comfort and outdoor living is something many homeowners aspire to achieve. In recent years, Lifestyle Aw...