How To Lose Weight Gained During Pandemic

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Change in eating habits is one of the evident changes that 2020 brought us. In fact, almost one-third of Singaporeans gained weight during the pandemic. The average increase in weight of 500 Singaporean respondents was 5 kilograms.

It is not difficult to realize why someone gained weight during the pandemic. For starters, we spent most of our time at home. From cooking our comfort food to having easy access to food delivery apps, COVID-19 created a perfect storm for people who struggle with weight.

Our lives have been disrupted in a massive way. Fitness studio closures have upended exercise routines and stress elevated for parents who suddenly had to work from home while teaching their kids. Some people had to postpone medical check-ups too. The stress brought by this challenging time influenced how we consume food. To change your eating habits for the better, you must start small. You do not need to break the bank for that!


We are all stressed right now. Trying to overhaul your lifestyle completely will add more to the plate. Instead, ask yourself what small step you can take to change your eating habits. You may start by eliminating processed or junk food from your daily menu.


Eat on a schedule. Work from home means you have access to food 24/7. Your days are probably less structured too. Hence, you must plan for your lunch and breaks. Stick to this schedule and be aware of what you take in. If you wear loose-fitting clothes every day, it is easier to ignore the weight gain.


Trick your brain to eating less by using a smaller plate. You can also drink a big glass of water before you eat. You can eat proteins first, because they will make you feel fuller. Controlling your portions can help you lose weight.

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As you are mainly working from home, you may try other forms of physical activity such as online Yoga classes. Exercise is not the primary factor for weight loss, but it plays a role in keeping weight off once you lose it. It helps you maintain your current weight, boost your mood, and strengthen your body.


Focus on healthy eating, regular exercises, and getting a good night’s sleep to foster weight loss. This means enjoying seven to eight hours of sleep a night. According to experts, “there is a lot of evidence that people who do not get enough sleep are more likely to be overweight or obese.” Sleep, to some extent, affects our physical and mental well-being.

Sources: 1, 2, & 3


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