Seven Key Strategies for Not Gaining Weight in Quarantine


Struggling To Stay Away From the Fridge

It's one of the hardest things to do when you're at home.  Staying out of the fridge because of pure boredom.  Or stress, fear or whatever is dominating your mind at the moment.

Isolation is Tough

We're locked down with our loved ones, whom we love, but sometimes we just need a break.  However, many of you will take a break with food and that's not going to help matters.

Sure, it's a good escape for a while, but it's definitely not going to look great in the mirror afterwards.

So Here's What You Can Do To Stop the Binging!

Number one.

Make sure you're stocked up on wholesome vegetables and fruits.  They are lower in calories and higher in nutrients than processed junk.  And a whole lot more filling.

You can eat an entire bag of potato chips and still reach in the fridge for more.  Try eating a banana with some peanut butter and tell me that you're still hungry?

Number two.

Eat smaller meals more frequently throughout the day.  I know, I know, it doesn't really matter how many meals you eat during the day, but if you're always home and tempted by the fridge, it's okay to have more small meals than eat several large meals and continue snacking throughout the day.

Break them all down into smaller portion sizes and you're going to walk away from quarantine fine.

Heck, you may even lose a few inches off the waist.

Number three.

Eat protein at regular intervals.  This means every time you eat, eat a bit of protein with it too.

And no, I'm not talking about eating two scoops of peanut butter with each meal.  Good solid protein sources like chicken, steak, fish, pork, etc.

Now, if you're more of a carb junky, than make your protein sources very lean.  Like sirloin steaks, chicken breast, fish, white turkey, etc.

If your body runs better on fat, then by all means chow down on a rib eye or chicken thighs.

You just have to find which you work better on and what keeps you going for the next 3 to 5 hours.

Number four.

Don't eat when you're hungry.  Well, yeah duh!  But this is harder to do when you're at home and experiencing a ton of emotions.  You're going to just have to check in with yourself on whether or not you're truly hungry or not.

So as you're putting that croissant into your mouth...and the second...or third, just ask yourself are you really hungry?  Or is that fifth episode of Star Trek just boring you too tears.

Number five.

Get moving.  You can always workout from home.  If there's a will, there's a way.

We've got LIVE Facebook Workouts happening daily with minimal equipment!  Come join us and get your daily dose of awesome.

But aside from workouts, just keep busy.  You need something to keep your mind and hands busy.  So watching tv doesn't really cut it.  Unless you're gaming.

Pick a hobby that involves both your brain and your hands and get started.

Number six.

Connect with others.  We're lucky to be in an age of technology so that we can stay in touch with everyone on our phones and computers.

Reach out to old friends, family members and friends and hold online parties.  It's amazing how much stress and frustration you can let out.

You've got issues.  So does everyone else.  Reach out and talk about it.

Number seven.

Connect with yourself.  You can't love and appreciate anything unless you love and connect with all your inner workings.

A lot of people forget to take care of themselves and be mindful.  Mindful of how their body is feeling and responding to this intense stressor(s).

Be calm.  Look around.  Take a breathe.  Things are going to be fine.  Meditate and relax.  The world will calm down again.  Just focus on the positives and you'll make it through.


Now let's get back to business and drive hard towards are goals.  Changing as they are.

Adapt.  Overcome.  And get back into the action!

And don't forget SMASH's Strength Lab is now conducting Virtual Training Sessions!  Let us help bring you Personal Training from anywhere in the world!

Contact us here for available time spots!

Jess Howland

Jesse "Captain Smash" Howland is the owner of SMASH’s Strength Lab, which offers targeted personal training to reach a variety of fitness and physique goals. A natural bodybuilder, competitive powerlifter, certified personal trainer, and nutrition coach, Jesse is often the go-to resource for personal training Ottawa. He studied Exercise Science at Oregon State University and even trained at the world famous Gold's Gym. He's a former US Army Captain with the 86th Infantry Brigade Combat Team, a former blog writer at Veterans Fitness Career College, and former Chief Executive Officer at U.S. Army Forces Command (FORSCOM). His workouts and personal training are army-inspired to help reach your weightloss, athletic, or physique goals.