5 minute read
GOING DOWN - Losing the lockdown load
It’s the question on everybody’s lips – literally. How do you get rid of the lockdown load? Jackie Rankin asks the experts.
My lockdown weight gain came by stealth. First it was mid morning tea cakes and milky coffee, then a hearty lunch (because it was lockdown so we deserved a bit of TLC – didn’t we?) Afternoon tea and biscuits would be brought to my home office by my furloughed other half.
There was a smidgeon of self entitlement. After all we weren’t going on our French holiday…in fact we weren’t going anywhere for more than an hour.
Then the rules relaxed. We could go out. Eat out. Help out. We’d be doing something to get the country back on its feet – who could refuse? Not me.
But as with red wine, croissants and moules frites, this indulgence has manifested itself by the pound. I knew it was happening – but so was so much else.
It was good while it lasted, but all good things come to an end. So I asked the experts, how DO you lose the lockdown load? Sian O’Dell is a community dietitian in Liverpool. “When the first lockdown came our lives were turned completely upside down and so were our meal patterns. Before we’d have breakfast, go to work, have lunch, then eat an evening meal. Now we could eat what we liked, when we liked.
“Food became a crutch to stave off isolation and boredom. Even as we worked we could grab a snack and carry on. If we felt peckish we knew what was in the cupboards. Cafes were closed so we made sumptuous meals at home. We yearned for the social aspect of food.”
It’s true. At home we’d have discussions with friends during virtual quiz nights about the intricacies of our interval nibbles (it brought out my competitive streak – would my tapas outdo my friend’s sushi?) Speaking to others it seems few waistlines have been spared from this culinary laissez faire. So what’s the answer? Don’t panic says Sian; this is similar to festive weight. You can get back to normal.
“Start off by walking a bit more. We were much more sedentary in lockdown, so even ten minutes brisk walking will see a difference. “Don’t diet strictly. Having a good relationship with food is important. It shouldn’t be about good and bad foods, the experience should be enjoyable. Try to eat as healthily as you can. Think more about what you’re eating, try to include five fruit and veg in meals. But have little things you enjoy too.”
Stress increases cortisol (a hormone) levels in the blood which can trigger fat storage around the abdomen and organs. Look for a stressbuster like exercise or a hobby. If you’re eating because you’re anxious you may benefit from talking therapies to find the root of the problem. Talk Liverpool offers group sessions for Liverpool residents
Dietitians Sian O'Dell and Amy Croft.
Specialist diabetic dietitian Amy Croft has empathy for those battling lockdown weight gain. “I was just the same; it’s so tempting when you know you can eat anytime.” Many of her patients have been shielding. Some have used the time to change their eating habits for the better, while others have found it more challenging. Her concern is that people may eat for comfort but feel shame and guilt afterwards. “I tell them we’re in a pandemic – it’s OK. We should see the past few months as a period in life rather than a problem for the future.
“I had a patient who loved cake and said she couldn’t give it up. That’s fine. We shouldn’t obsess over food and calories; it has to be for enjoyment too. If most of your diet is balanced, with plenty of vegetables and protein, a bit of cake is ok.”
HUNGRY OR HANGRY?
How we feel affects what we eat. Stressful situations can spark a craving for sweet or fatty foods. How can we get past that? Sian O’Dell suggests we ask ourselves ‘‘Am I actually hungry or am I comfort eating?’ “If you crave a chocolate bar try a low calorie chocolate drink, to get the same effect.” Is there a Holy Grail food? No says Amy, but opting for healthier versions of any food will always help.
“If you are eating rice, pasta or bread, for example, always opt for wholegrain, it’s full of fibre and will keep you full for longer. And drink water, people don’t realise how important it is to feeling well.” The road back from weight gain may feel long and winding… but it’s not as bumpy as we think.
SIAN AND AMY’S TIPS
• Learn what a portion size is – measure it out once and you’ll know for next time
• Have a portion of fruit with your breakfast
• Pair protein and fibre as a snack, such as veggie sticks and dips like hummus or cucumber and yoghurt
• Do an activity to use energy; walking, gardening, swimming or housework all help
• Curb the cravings – read a book, watch television, phone a friend
• Have something that mimics the taste of your craving. If it’s a chocolate bar, have a hot chocolate instead
• Make sure you’re getting enough sleep; we can make unhealthy food choices when our energy levels are low.
PUT YOUR WORRIES ON THE TABLE
Stress increases cortisol (a hormone) levels in the blood which can trigger fat storage around the abdomen and organs. Look for a stressbuster like exercise or a hobby. If you’re eating because you’re anxious you may benefit from talking therapies to find the root of the problem. Talk Liverpool offers group sessions for Liverpool residents
or those aged 16 or over and registered with a Liverpool GP. talkliverpool.nhs.uk
• The British Heart Foundation has advice on healthy eating: bhf.org.uk
• Our experts recommend: BBC Good Food for a range of recipes using ingredients you like. bbcgoodfood.com.
NEED SUPPORT?
• Help yourself – our self help guide on 'Food for thought' can be read online, downloaded or watched as a video. Search 'Mersey Care Self Help Guides' online.
