Wellness & Safety

Pandemic weight gain: Is it a real thing?

The short answer is yes, it is a real thing. A February 2021 survey conducted by the American Psychological Association (APA) found that 42 percent of American adults reported “undesired weight gain” since the start of the pandemic. The average weight gain reported was 29 pounds. Those of us in the 42 percent should not beat ourselves up. As someone who has been there and done that, I understand that we put a lot of guilt and shame on ourselves over the number on the scales. According to Amy Walters, PhD, a clinical health psychologist and the director of Behavioral Health Services for St. Luke’s Humphreys Diabetes Center, “We have to realize that weight gain is a normal reaction to an abnormal circumstance. So many of our coping strategies have been unavailable to us in the last year. It’s not a character flaw.” If you think we have not all been hit with pandemic weight gain, then Google “Will Smith Covid Body.” Yes, even the uber rich, super popular, in fantastic shape Will Smith revealed in May that he was in the “worst shape of his life.” By the way, his post-quarantine video of his first trip to the gym is pretty funny.

Stacy Ogbeide, PsyD, ABPP, a clinical health psychologist and board-certified specialist in obesity and weight management at the University of Texas Health Science Center who specializes in obesity and weight management says, “After the year we’ve had, we should all be giving ourselves a break. Though the pandemic has hit some of us harder than others, we’ve all been impacted, and it’s important to give ourselves and each other some grace. Self-compassion is the No. 1 thing we should be focusing on now.” In her article “The Extra Weight of COVID-19,” Kirsten Weir agrees that self-compassion is step one. She gives some recommendations on where to begin based on behavior change.

1. Start with modest goals. That was one of the first things I had to learn in my own weight loss journey. I would set unrealistic goals, then give up and dive into a huge bowl of ice cream. Experts say it is important to start with sustainable and realistic targets for change. David Sarwer, PhD, suggests, “If you have a habit of eating ice cream three nights a week, can you reduce that to once a week? Can you eliminate some of the cream and sugar from your daily coffee? When people make small changes, they’re more likely to succeed. Those successes give people the confidence to set more goals.” Focus on the little victories. 2. Establish new routines. Amy Walters, PhD, says,

“Disruptions to routines during the pandemic contributed to weight gain.

Creating new schedules is important for establishing healthy habits. Routines can help people get back to the healthy basics, in terms of eating habits, physical activity, sleep, and self-care.”

3. Create an environment

for success. This is one of the first things we were told to do after completing “The Biggest Loser.”

It is difficult, especially if you have family in your home not prepared to make the healthy changes you want to make. If your home is full of junk food, processed foods, and sweets the best option is to get rid of them completely. Another option is to put those foods somplace easy for you to avoid. Keep accessible healthy snacks — fruits and vegetables, for example — that are prepped and ready to grab when you are hungry or in a hurry. 4. Track yourself. Statistics show the more you track yourself and monitor your behavior, the more weight you lose over time and the better you will be able to maintain that weight loss.

Ten years ago, when I started this journey, I kept track of everything I ate and all my activity with a handwritten log. Cell phone apps and fitness trackers have made monitoring yourself even easier.

Find what works best for you. 5. Emphasize health, not weight. Do not attempt to lose weight for an event or with an ending date in mind. You are setting yourself up for failure. This is a lifetime journey of taking control and keeping control of your health. It is not about a number on a scale. Focus on small changes — making better and more nutritional food choices, doing something active every day, and getting a good night’s sleep.

When this becomes your focus along with doing a little better every day, you win.

Our world turned upside down in March 2020. The pandemic-induced changes in our stress levels, diets, activity levels, sleep habits, and daily routines have caused our general health to suffer in many ways. As things begin to turn around, it is time to regain control of our health. Even if you feel like you did not have control before, there is no time like the present to start. Becoming the best version of yourself does not happen overnight. But it will happen if you take hold of the reins. Be kind to and patient with yourself. You can do this.

Becky Comet AAC Member Benefits Manager