Why you don’t need a post-quarantine diet (and 4 things to do instead)

I have both lost and gained weight during quarantine, and that’s okay. 

I am still me. When I put on my favorite pair of jeans, I see little love handles that weren’t there last March. While I consider trying on a larger size, I’m thinking about all the ways my body supported me through the pandemic. It carried me through early-pandemic anxiety and stress; it continued helping me heal from a car accident I had a while back. It protected me from autoimmune symptoms that are usually worse. Through it all, I’ve been able to stay connected with you, my clients. My body’s done a lot of work to take care of me during a universally chaotic year. If it picked up a few more pounds in the process, that is fine by me. 

As a nutritionist, chronic illness warrior, and friend, I assure you these body changes aren’t permanent, and they don’t affect your worth.

But what about HAES?

It’s easy to get caught in the shame cycle, asking ourselves, “If I support body positivity and Health At Every Size, then am I a hypocrite for feeling frustrated about my weight changes?” The truth is that you’re not a hypocrite; you’re human. We all have those moments, myself included. I try to remember that even if I’m feeling down about the way I look one day, I never judge another human at my weight. Try to extend yourself the same grace.

Remember that our weight (and our feelings about our weight) are often byproducts of something else (maybe even something completely unrelated to your food). Experiences like trauma, the media we consume, poor sleep, and more could all play a role. 

I don't usually have love handles coming out of my favorite pants. Does their presence make me feel great? Absolutely not. Do I dislike my body? Though I don't love the change, I decided to purchase a size up to feel good in my clothes. I put that new pair on today and stepped outside feeling like a million bucks.

What to do instead of dieting

If you’ve known me for any length of time, you know I’ll never recommend dieting for weight loss or even making weight loss a primary goal. Often there are underlying issues to resolve, and tackling those brings us closer to the results we want. So if not a diet, what can we do if we’re not thrilled with how our bodies changed during quarantine? I recommend four simple things. 

First, let go of the urge to compare, whether you wish for your former body or someone else’s. Get clear about what you want. Is it more energy? Fitting comfortably into your favorite jeans again? Getting sick less often? Once you have your answer, look at your life and see what changes led to your current situation.

Second, look at your sleep. Are you getting to bed on time, sleeping enough, practicing good sleep hygiene? Is your sleep schedule consistent? Try setting the alarm to alert you when it’s time to go to bed and when it’s time to wake up. Try to stick to that schedule, even on the weekends. 

Before laying down for the night, make sure you’re hydrated, your bladder is empty, and your electronics are out of sight. The body resets while we sleep. If you want to regulate your appetite and satiation, you need to charge your battery every night. 

Third, look at your movement. Between working from home, caring for loved ones, and trying to have time left over to enjoy ourselves, it’s natural that exercise may fall by the wayside. Outside of your chores and trips to the grocery store, try setting a small goal to get moving. That doesn’t have to mean intense workouts if those aren’t your thing. For example, I take a 15-minute walk with Butters every day. If I go longer, that’s icing on the cake, and if not, I got my movement in, and I feel good. Rain or shine, I go for my walk.  

Fourth and finally, look at your food. Cooking three meals a day at home can be exhausting, and it’s tempting to snack throughout the day or simply eat whatever is in front of us. Instead of overhauling your diet, make simple, manageable changes that add to your day rather than take away from it.

Try coming up with four easy and nutritious options for breakfast. Cook from home two extra nights a week. Put your snacks on a plate and sit down to enjoy them so you can tap into your hunger and fullness signals. 

Sleep, movement, and nutrition are powerful pieces to the puzzle, but sometimes you also just need more time with friends, a fulfilling hobby, or a morning meditation. Sometimes a quick weekend getaway will do the trick. Be patient with yourself as you navigate your health.

Figure out what you need, and I promise your body will adjust. I’m here to help, as always.