Shed Those Quarantine Pounds by Cindy Weinberger, MS RD

Health & F tness

Shed Those Quarantine Pounds

By Cindy Weinberger MS, RD, CDN

This spring is a very different spring from last year. Last year at this time, schools were closed, most of us were working remotely, socially distancing, spending time with only our immediate household, and living a quarantined life. This spring, while, yes, Covid-19 still exists, things have opened up, and life is beginning to feel normal again.

Other than the vivid quarantine memories, we have something else that lingers on from last spring: excess weight. A study published by JAMA Network Open found that during pandemic-related lockdowns last spring, people in the United States gained an average of 1.5 pounds per month. Data showed that between February 1 and June 1 last year participants in the study added, on average, about 0.6 pound of body weight every 10 days after shelter-in-place orders were implemented in their areas.

“Many of us don’t fully realize how much physical activity we routinely perform when we are more freely out and about in the world, whether walking up the stairs to a meeting room, walking to the bus or even standing on the subway,” study co-author Dr. Gregory M. Marcus said. “Clicking from one Zoom to another doesn’t burn a lot of calories,” and with food “more accessible, such as while working from home ... it’s possible more calories are going to be consumed,” said Marcus, associate chief of cardiology for research at the University of California-San Francisco. In addition to consuming more food while stuck at home, with more people staying home from work or school and gyms closed, physical activity declined for many people in the United States, the researchers said. Furthermore, participants also stated that stress related to the pandemic was causing them to eat and drink more.

This spring, with the beautiful sun shining, it’s time to get outside, get active, and get back to your pre-pandemic weight. There is no greater weather than the springtime when it’s warm enough to exercise outdoors but not too hot where it becomes unbearable. Walking, jogging, running, biking, and playing sports are all excellent ways to help keep you physically active in this ideal weather.

In addition to physical activity, eating the right foods can help you shed those unwanted pounds. Eating avocado may help lose weight due to its high fiber and healthy fat content. One cup of sliced avocado contains 10 grams of fiber, almost one-third of your daily recommended intake. Fiber and weight loss go hand-in-hand because fiber suppresses your appetite, by making you feel fuller longer.

In fact, a study published last spring explained that after eating an avocado, you will feel full for up to six hours afterward. The study also concluded that people who eat avocados tend to snack less throughout the day. A great breakfast of one slice of whole wheat toast covered in creamy avocado with two eggs on the side is about 300 calories. Yes, there is fat in this meal, but no, this breakfast will not lead to weight gain.

Something else to add into your diet this spring should be chili peppers and cayenne peppers. The ingredient that gives chili peppers a spicy kick is a compound called capsaicin, which is also the active ingredient in cayenne pepper. Capsaicin has been shown to help boost metabolism and reduce hunger by lowering the body’s production of a hunger signal called ghrelin. When ghrelin is produced, your body gets signals to feel hungry. When ghrelin is reduced, your body will not make you feel hungry.

Coconut oil should also be on your shopping list this spring as well. Co-

conut oil contains medium-chain triglycerides (MCT) which are thought to help boost fat burning. These MCT oils can help your body achieve ketosis, which is a metabolic state where your body burns fat as fuel as long as you keep carbohydrates to a minimum. MCTs are thought to increase feelings of satiety by helping your body get the message that it is full by releasing the appetite suppressor hormones leptin. Leptin and ghrelin are opposites. Ghrelin tells your body that it is hungry, while leptin notifies the body that it is full. When ghrelin is suppressed and leptin is released, you are off to a good start. Still, like any other oil, use coconut oil sparingly since even so-called healthy oils can add to your overall caloric intake.

A must have for all year round is quinoa. Quinoa is a nutritional allstar that belongs in your weight loss plan. One cup of cooked quinoa contains roughly 8 grams of protein and 5 grams of fiber. It has more protein than any other whole grain so it will keep you fuller for longer than pasta or rice. The type of protein is ideal, too. Another benefit of the high protein content is that protein increases one’s metabolism and reduces your appetite by filling you up, making you eat less calories overall, thus aiding

in weight loss. Quinoa is as easy to cook as rice. For a quick dinner, mix in some vegetables, nuts, or lean protein, or even leave it plain.

Your drink of choice this spring should be green tea. Studies have shown that green tea promotes weight loss. Epigallocatechin Gallate (EGCG), an antioxidant found in high amounts in green tea, is thought to promote weight loss. Green tea has also been shown to improve fat burning and metabolism. Furthermore, researchers believe that polyphenols found in green tea increase fat oxidation, thus reducing triglyceride levels

and increasing the rate at which your body turns food into calories. However, other studies believe that the main reason why green tea promotes weight loss is due to the fact that it is a great substitute for sugary drinks. The weight loss promoted by green tea also indirectly reduces chances of developing Type II diabetes, heart attack, and stroke. Try drinking your tea hot, because it takes longer to drink, providing a soothing, mindful experience.

As always, the best way to lose weight and keep it off is by eating a diet of whole plant-based foods and staying active every day. Incorporate these foods into your diet, as well as others that promote health benefits. Find a balanced diet that works for you, get outdoors, get physically active, and get back to your pre-Covid weight!

In addition to physical activity, eating the right foods can help you shed those unwanted pounds.

Cindy Weinberger MS, RD, CDN, is a Master’s level Registered Dietitian and Certified Dietitian-Nutritionist. She graduated CUNY Brooklyn College receiving a Bachelor’s in Science and Master’s degree in Nutrition and Food Sciences. She is currently a dietitian at Boro Park Center and a private nutrition consultant. She can be reached at CindyWeinberger1@gmail.com. Follow us on Instagram @EatBetterandFeelBetter.