Who else has been heading to the fridge for comfort / as a way to cure boredom during the COVID-19 quarantine? We feel you!
Stress eating is a very understandable and common response to work-life stress and of course boredom. We have all done it at one time or another. However, over periods of weeks, long term development of alternative stress/boredom strategies are important, so we don’t end up 10kgs heavier and feeling worse about ourselves. Eating too much in one sitting or taking in too many calories throughout the day are common habits that can be hard to break.Â
Our instructor Leah has some some simple strategies that can set you up for good eating practices during the Covid-19 isolation period and hopefully stop the constant trip to the fridge!
Remove distractions
Easier said than done if you are home schooling or have young children at home. However, maybe not! Breakfast, Morning Tea, Lunch, Afternoon Tea, Dinner. Break up your day into mealtimes and give yourself and your family this time to be aware of what you are putting into their mouths! Close the laptop, put away the phone and turn off the TV.  Â
A review of 24 studies found that being distracted during a meal led people to consume more calories at that meal. It also caused them to eat more food later in the day, compared with people who paid attention to their food while eating.
Prepare your portions
Numerous studies have shown that when given larger portions we consume larger portions. If we can pre-pack our portions on a plate or in a lunch container that is just right for our needs, we remove the tendency to eat more or overload our plates when we are feeling stressed, rushed or down right bored.
Use measuring cups or scales to pack your lunch is a great way to keep your eating in check.
Stick to your exercise routine
A healthy, consistent exercise regime greatly improves your quality of life, particularly with regards to physical and mental wellbeing. A happy and healthy person both mentally and physically is less likely to emotionally eat.Â
Just because your gym or studio has temporarily closed its doors does not mean that you stop exercising. In fact, you probably have more time than ever to exercise! Use this isolation period to get your exercise regime back on track. Do your research and join online workouts! There are so many out there. We are biased towards Premium Pilates and Fitness' online Pilates classes, online Barre classes, online HIIT workouts, online Yoga classes, online Stretch classes of course!
Look for online fitness workouts that have a day or two trial period, so you can see if you like the style of the different instructors, the variety of classes, etc. Click here to see the Pilates classes at home and the large variety of other fitness workouts we offer!
Work out with a friend or family member
We are all very used to having someone hold us accountable for our exercise practice, such as a friend or family member that you may go to the gym or studio with. Even if you can't physically work out next to your exercise partner (although with restrictions lifting you may be able to) you can motivate each other by doing the same workout via Zoom and debriefing after! Click here to see Premium Pilates and Fitness' May Client Referral Program to see how yourself and your friend or family member can both receive a week FREE of online workouts!
Stay connected with family and friends
Keeping a healthy relationship with food when there are less avenues to truly take the time to enjoy it can increase our stress around food. If you don’t live with family or are working from home whilst your other half still has to attend work, find a way to be social whilst enjoying your food.  Have a Whats app or Zoom lunch date with your work colleagues (if you like them of course) or another friend who is weathering the same storm. If we are lucky enough to be rocking the lock down with loved ones who share the same home, there is evidence that suggests working from home can improve the synchronicity of “family eating†by allowing set mealtimes. Have a lunch date with your flatmates, partner, husband, wife or the children.Â
Drink water
Too often we mistake thirst for hunger. Keep a water bottle nearby and keep sipping throughout the day to make sure you are constantly hydrated. This is especially important as we head into winter, when we Queenslanders tend to drink less water due to the cooler weather. Water is also a natural appetite suppressant. Drink a class of water before reaching for that salty snack to see if the hunger is curbed by the need for H2O.
We hope you found these strategies helpful! Hope the simplest strategies are the most useful. Here are some more of our blog posts to help you survive isolation!
Here are our April music playlists to get you in the mood to exercise, chill, or groove!
Click here to read our useful blog about Finding your Zen during Isolation.
Pre or postnatal and wondering how the hell you are going to get into exercise during quarantine? See our offering of prenatal Pilates online by clicking here and postnatal Pilates online at home Pilates program here, as well as prenatal and postnatal online Barre classes and prenatal and postnatal online HIIT workouts.
REFERENCESÂ Â Â
- Robinson, E., Aveyard, P., Daley, A., Jolly, K., Lewis, A., Lycett, D., Higgs, S. (2013) Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating.   97(4): 728–742. doi: 10.3945/ajcn.112.045245
- Steenhuis, I., Poelman, M., (2017). Portion Size: Latest Developments and Interventions.  6(1): 10–17. doi: 10.1007/s13679-017-0239-x
- Ghoch, M. E., Soave, F., Calugi, S., Grave, R. D. (2013). Eating Disorders, Physical Fitness and Sport Performance: A Systematic Review. 5(12): 5140–5160. doi: 10.3390/nu5125140
- Images by https://www.thesenior.com.au/story/6702723/five-hearty-eating-tips-for-home-isolation/ and https://www.seattletimes.com/explore/at-home/open-the-windows-close-the-fridge-practical-tips-to-keep-your-home-running-smoothly-during-self-isolation/
