How Much Weight Did We Gain During COVID?
Americans gained an average of 2 pounds per month during shelter-in-place mandates.
Feeling a little fluffy after this past year of COVID-related lockdowns? You’re definitely not alone. In fact, one study reported that individuals living in the 45 states that issued shelter-in-place orders gained an average of 1.8 pounds per month from March 2020 to March 2021, which could add up to a whopping 22 pounds for the year. With gyms closed and movement restricted, many of us were forced into a more sedentary lifestyle, which isn’t ideal when you’re trying to maintain a healthy weight. The good news is that with our freedom being restored, it’s the perfect opportunity to create some fresh, new habits—and shed a few pounds along the way.
To help us come up with a simple plan to lose weight without any fad dieting or punishing exercise plans, we turned to our resident health coaches, nutritionists and wellness experts for their tips. It breaks down into three main areas: Food, movement, and mindset.
Food
Research shows that when it comes to weight loss, about 75-80% of it boils down to what (and how) you eat. But you don’t have to make a major change right away to start seeing results. Start with one of these small steps:
Pack your plate with 50-75% vegetables—by adding these nutritious, filling choices to your plate first, you’ll feel satiated, keep your body fueled, and naturally take in fewer calories. This concept is called positive dietary replacement (AKA crowding out). "I love playing with different Flavor Boosters and preparations for my veggies to make them super irresistible,” says Monj Culinary Captain Eliza Martin. “I love roasted root veggies like carrots, topped with pesto, simple stir-fried chicken breast with a light peanut sauce, or crispy raw cucumber slices dunked in our herby yogurt dip."
Try a low-key version of intermittent fasting by sticking to a 12-hour eating window. It’s super simple: If you eat your first meal at 8am, you would finish eating your last meal by 8pm. “In addition to accelerating weight loss, studies have shown that intermittent fasting can lower cholesterol, balance blood sugar, and improve blood pressure”, says Coach Kelly.
Eat at consistent times, sticking to 3 meals and 1-2 snacks depending on your activity level. “A consistent daily cycle of eating and fasting may nurture a healthy circadian clock, boost energy, and help optimize metabolism,” says Monj VP of Nutrition and RDN Rebecca Thieneman.
Movement
Moving your body on the regular is a key component to reaching and maintaining a healthy weight. Plus, it offers a host of other benefits, like supporting your heart and improving your mood. If you’re just getting back into movement, try one of these daily actions:
Add 10 minutes of movement to your day. “When it comes to moving your body, it all counts!” says Monj Head of Coaching Amanda Hershberg, “Several studies have shown that even low-intensity exercise done for just a few minutes a day can help maintain a healthy weight and improve overall health.”
Anchor a small bit of activity to a daily task, like doing some stretching or yoga right after you make the bed in the morning, or a few soup can curls while your coffee brews. “Connecting some movement to something you already do every day will make it that much easier to make it into a regular habit,” says Coach Alex.
Mindset
Did you know that if you’re sleep deprived, you’re 55% more likely to experience a stall in weight loss? And that the stress hormone cortisol slows down metabolism? So if you’re trying to lose weight, sleep and mindset plays an important role, too.
Try a digital sunset by turning off your electronic devices 1 hour before bedtime—the blue light can interfere with your circadian rhythm. “I like to switch over to a bedtime podcast, like Nothing Much Happens to help my brain slow down and transition to rest mode,” says Monj Content Director Jasmine France.
De-stress by taking a little time each day for self-care, even if it’s just 5 minutes. "For me, self-care can be as simple as decluttering something each day,” says Monj Project Director Meg Young. “That might be deleting a few emails from my inbox, making sure my desk is organized, or tidying up a shelf in the house...and it only takes a few minutes!"
To get started, choose one thing that seems the easiest to you. Then, layer on additional small actions to build your momentum and accelerate your weight loss.