Tips to Not Overeat While Staying Home

We now find ourselves being challenged with staying home for extended periods of time. For many people, this is the first time they've been forced indoors for such lengths, and they are finding it easy to fall into a sedentary trap. We must keep our mind and body stimulated and healthy during quarantine. The following tips will help you set new guidelines to stay feeling healthy and nourished, both physically and mentally.

1. Clear the Clutter. Remove expired foods from the pantry and refrigerator. Read the labels carefully. How many of the ingredients include sugar, dyes, and preservatives? Purge foods that are more tempting and could cause you to stray from your healthy food plan.
2. Stock Your Pantry with Nutrient-Dense Foods. Eat high-energy foods that your body loves. Start with plenty of fresh or frozen vegetables and fruits. Include lean protein, beans, raw nuts and seeds, and healthy fats, such as coconut oil, olives, and avocado to stay satiated. A whole foods diet is best.
3. Make Time to Prep Meals. The key to staying on track with a healthy diet and lifestyle is to plan ahead. Set a day and time each week to prep several meals (and stick to it!). Watch portions. Keep a "salad bar" in the refrigerator. This step will ensure that you and your family have the healthiest choices on hand in a moment's notice.
4. Stick to a Schedule. Just as you followed a schedule while working outside the home, it is just as critical when you are home full-time. Aim to wake up and go to bed at the same time each day. Set a time for breakfast, lunch, and dinner. Don't skip meals! Complete your day with an unwinding regimen.
5. Honor Your Hunger and Fullness. Tune into your body's signaling system that your body needs nourishment. Eat when you are hungry and stop when you are comfortably satisfied, not stuffed, or overly full. Identify if you are eating out of boredom or stress. Find new ways to meet the genuine underlying need that is trying to express itself.
6. Keep Moving. It's far too easy to lose track of time. Schedule movement into your daily schedule. It doesn't have to be a rigorous workout. Set an hourly alarm or reminder on your phone to get up to stretch, climb a flight of stairs, do a few squats. Go for an evening walk or bike ride after dinner.
7. Relieve Stress. In addition to physical movement to relieve stress, discover a hobby that you enjoy, or simply read your favorite book, listen to relaxing music, incorporate meditation and prayer. 
8. Discover a Non-Food Reward System. Notice your habits around rewarding yourself. It's crucial to implement a weekly reward that is unrelated to food or alcohol. Schedule a massage, manicure or facial, or enjoy a bubble bath complete with essential oils, candlelight, and hot herbal tea. During self-isolation and social distancing, try your hand at painting your own nails or watch your favorite movie to treat yourself. 

Author

Jaki Ryan Jaki Ryan is a Functional Nutritionist and Certified Health and Weight Loss Coach at VitalityMDs in Scottsdale, Arizona. She has over a decade of experience in the medical weight loss field, specializing in developing comprehensive treatment plans customized to every patient’s individual needs. She is highly regarded for the level of care, compassion, and enthusiasm she provides her patients.