Coronavirus stress and weight gain-please advise

kally_wph

During the first lockdown I started binge eating and I ended up gaining 10 kg. I am so done with this, but I need to find a way to stop eating whenever I feel down and stressed. Also changing my diet feels so scary since I don't really know where to start from, (what's the correct amount of food for breakfast, lunch dinner, calories count and better food combinations? etc) . It feels like a huge step that I want to take but don't know how. Any advice is welcome.

Writingwren

First off, corona has sucked so I definitely understand! I think a ton of people are in the same boat as you. I’ve gained my rona weight too. And I think a good starting point is accepting that this has been a rough year, and that it’s natural that it led to physical changes, and you don’t need to beat yourself up for that!

Second, I’d think it would be super helpful if you could find an accountability partner who you could check in with every day or so. Knowing in the back of your mind that you have to report to someone how you did is a huge game changer.

Also, I think if you’re able, talking to a therapist about the different stresses that this year brought would be an amazing outlet that isn’t food related, and can even help you identify better coping mechanisms then binge eating. There are some great online apps that provide easy and convenient counseling sessions

If that’s not your style and you want to attempt it all solo, I get that too. The correct amount of food depends on you, your body, your current weight and height, the list goes on. What I think would be most helpful is trying to track with this app what your typical day is, then slowly start cutting back calories in appropriate places. Trying to cut your bad habits all at once may be too difficult at this time, so maybe just pull back slowly.

My husband and I are going to try to meal prep for the start of the new year to be more mindful eaters. Maybe something like that would help you? Deciding what you’re eating the next day helps you make informed healthy choices. Put the portion size you intend on eating in containers the day before as well. And then, If I were you I’d add on a container where I’d put a serving size of whatever your usual binge food is in there as well, so you can eat a healthy amount rather than the whole bag.

Hope any of this helps! We’re in this together!

kimny72

kally_wph wrote: »

During the first lockdown I started binge eating and I ended up gaining 10 kg. I am so done with this, but I need to find a way to stop eating whenever I feel down and stressed. Also changing my diet feels so scary since I don't really know where to start from, (what's the correct amount of food for breakfast, lunch dinner, calories count and better food combinations? etc) . It feels like a huge step that I want to take but don't know how. Any advice is welcome.

It might help to think of other ways to handle stress and make those choices super convenient. Put your walking shoes next to the couch, keep a coloring book and markers on the counter, download a meditation app and put the icon on your home screen.

Then let MFP give you your numbers. Make sure your profile is set up correctly, choose a goal of losing 1 lb or 1/2 lb per week, and start logging accurately and consistently. Start just eating foods you like, and pay attention to if a meal fills you up or not. Don't eat out of the package: put a serving in a bowl or on a plate, log it, then walk away and eat it. It can help with mindless stress eating.

And understand that you are human and you won't get it right immediately and you will probably still have a bad day sometimes. I ate like half a box of Triscuits the other night, it was not pretty I just logged it, gave myself a break, and got back on track the next day. Good luck!

AnnPT77

I endorse the idea of thinking of some alternative stress management techniques, if stress is the trigger. (Generally, if hunger or nutrition isn't the problem, food isn't the solution . . . it's more just a distraction, a way of not dealing with the problem, and - as you've found - ultimately it increases stress.)

Oddly, simply taking control of your own eating can be pretty powerful as a stress reliever in itself, in times like the present, if you can find a way to turn the corner mentally. Part of our stress reaction to the pandemic is the feeling that we're facing something we can't control. Seeking out things that we *can* control, like how much food we consume and what activities we do, and getting them where we want them, can be a counter to that feeling.

Folks suggested some good stress management strategies above. Some others are getting your sleep cycle in a good place, if it isn't already; and many people find exercise a good contributor, too (start slowly and gradually ramp up, so it doesn't become stressful itself). There are also things like warm bath/shower, enjoyable music, getting some sunshine and fresh air, etc.

If you'd like to take a deeper dive into that idea of logging your food and gradually remodeling your eating (which I think is a great approach), there's a more detailed suggestion of how to do that here:

http://community.myfitnesspal.com/en/discussion/10636388/free-customized-personal-weight-loss-eating-plan-not-spam-or-mlm/p1

And, if you need some help, getting some professional counseling is a good idea (it can even by done by telehealth or phone these days). We seek out personal trainers when we need help with exercise, dietitians when we need help with food patterns, and the like. Getting some counseling support from a professional when we need help with our thought patterns is no different, and should carry no more stigma.

You can do this. Recognizing that you want to is a big first step. Just keep taking manageable steps . . . really good things can happen.

Wishing you all the best!

kshama2001

Speaking of food and stress and sleep, I've been meaning to start a thread about how foods can affect our sleep and have finally done that:

https://community.myfitnesspal.com/en/discussion/10819241/how-foods-may-affect-our-sleep/p1

kshama2001

I feel you! Terrible year...

Normally I manage my anxiety with regular exercise, and increased exercise for times of increased stress, but that's not working as well this year so I also:

1. Decreased news consumption
2. Decreased caffeine
3. Started therapy (remotely)
4. Increased yoga
5. Attempt meditation (I am very familiar with meditation but struggle mightily to get into the proper headspace where I am willing to attempt this.)

nanastaci2020

Two simple suggestions.

First come up with alternatives for stress. Going for a walk, doing yoga, hitting a punching bag, listening to your favorite music. Just a few ideas.

And start logging everything you eat, drink as accurately as possible. Then start cutting back your portions and/or making substitutions. Using 2% milk instead of whole. Having grilled or baked instead of fried. More vegetables and less starchy sides. (Because non starch veggies are lower cal.)

rheddmobile

As far as the correct amount of food, what I always suggest for people who feel lost is to just eat what you would normally eat for a week, and log everything in MFP. Just measure (preferably weigh) and record every bite of food or drink. Don’t try to change anything, just record it. Then you can look at it and get a better idea of where you are now and where it would be easiest to make changes. It will also get you into the habit of logging.

Stress management is tough right now! I like doing something active when I feel tempted to stress eat. Go for a walk outside, or if that’s not possible do a YouTube exercise video. Or just put on your favorite music and dance around! Or if it’s too late, go to bed, staying up too late stress eating instead of turning out the lights is an easy habit to get into.

Wishing you well!

Maxxitt

For me, the past 9 months have been ALL about heightened stress and figuring out how to manage it - from corona to my spouse having a stroke to various family members having other health issues and not being able to go to them and the usual day to day stuff that can accumulate over time. And I love cooking and baking and eating, and the mood boost that accompanies that. One of my main de-stress practices was eliminated - going to the gym to sling iron and do interval training - because both I and my spouse are "high risk" and I am not willing to take chances of getting the virus and passing it along to someone who would likely not survive it.

So ... weight gain happened. Not a lot and not quickly but a few pounds turn into ten which can turn into 20 and I am not willing to go back there. Stress management has been key. For me that has meant a regular sleep routine, curtailing "doom scrolling" and over-consumption of news, getting outside every day to walk, mindfulness practice, conscious gratitude inventory every day, and a commitment to healthful eating. As was pointed out above, taking charge has been in itself a de-stress technique. Finding pleasure in small things in the moment really really helps.

kshama2001

I had tightness in my chest in July which I was 99% sure was stress and it did go away after I started 1-4 above. (I'd also had recent electrocardiograms and cardiac enzyme levels checked.) But then the tightness came back a month or so ago, so I reached out to my doctor and have an echo-cardiogram scheduled for tomorrow and a stress scheduled for next week.

But the tightness went away after the president FINALLY signed the coronavirus relief bill - I'm an unemployed independent contractor and my unemployment benefits would have stopped without that billing becoming law.

(The tightness usually came on after news stories. I never have any issues after exercise, which includes shoveling snow, snow shoeing, and walking that includes hills.)

So now I'm back to thinking it's stress. I will do the ECHO but am not so sure about the stress test, especially as they want to do the nuclear stress test. I see that this is more accurate, but what I'm reading about it is stressing me out, and also according to this it doesn't even seem to be indicated for what I'm experiencing:

https://en.wikipedia.org/wiki/Cardiac_stress_test#Function

https://en.wikipedia.org/wiki/Cardiac_stress_test#Contraindications_and_termination_conditions

fittocycle

I'm in the same boat with the extra pounds. I'm trying to move more in general around the house. And, as other have said, yoga is a great tool in managing stress. It sounds a little simplistic but it really does help!

Maxxitt

kshama2001 wrote: »

I had tightness in my chest in July which I was 99% sure was stress and it did go away after I started 1-4 above. (I'd also had recent electrocardiograms and cardiac enzyme levels checked.) But then the tightness came back a month or so ago, so I reached out to my doctor and have an echo-cardiogram scheduled for tomorrow and a stress scheduled for next week.

But the tightness went away after the president FINALLY signed the coronavirus relief bill - I'm an unemployed independent contractor and my unemployment benefits would have stopped without that billing becoming law.

(The tightness usually came on after news stories. I never have any issues after exercise, which includes shoveling snow, snow shoeing, and walking that includes hills.)

So now I'm back to thinking it's stress. I will do the ECHO but am not so sure about the stress test, especially as they want to do the nuclear stress test. I see that this is more accurate, but what I'm reading about it is stressing me out, and also according to this it doesn't even seem to be indicated for what I'm experiencing:

https://en.wikipedia.org/wiki/Cardiac_stress_test#Function

https://en.wikipedia.org/wiki/Cardiac_stress_test#Contraindications_and_termination_conditions

I went through that all, too including the nuclear stress test. That was actually quite useful in that it allows assessment both during the stress test itself and afterwards (I had a bit of A fib going on in the recovery portion, it turns out). Let 'em do it - then you will be 1) completely worked up diagnostically and 2) have a good point of comparison for any wonkiness moving forward. Working on the stress issue has been really key for me.

kshama2001

Maxxitt wrote: »

kshama2001 wrote: »

I had tightness in my chest in July which I was 99% sure was stress and it did go away after I started 1-4 above. (I'd also had recent electrocardiograms and cardiac enzyme levels checked.) But then the tightness came back a month or so ago, so I reached out to my doctor and have an echo-cardiogram scheduled for tomorrow and a stress scheduled for next week.

But the tightness went away after the president FINALLY signed the coronavirus relief bill - I'm an unemployed independent contractor and my unemployment benefits would have stopped without that billing becoming law.

(The tightness usually came on after news stories. I never have any issues after exercise, which includes shoveling snow, snow shoeing, and walking that includes hills.)

So now I'm back to thinking it's stress. I will do the ECHO but am not so sure about the stress test, especially as they want to do the nuclear stress test. I see that this is more accurate, but what I'm reading about it is stressing me out, and also according to this it doesn't even seem to be indicated for what I'm experiencing:

https://en.wikipedia.org/wiki/Cardiac_stress_test#Function

https://en.wikipedia.org/wiki/Cardiac_stress_test#Contraindications_and_termination_conditions

I went through that all, too including the nuclear stress test. That was actually quite useful in that it allows assessment both during the stress test itself and afterwards (I had a bit of A fib going on in the recovery portion, it turns out). Let 'em do it - then you will be 1) completely worked up diagnostically and 2) have a good point of comparison for any wonkiness moving forward. Working on the stress issue has been really key for me.

@Maxxitt - keep talking, lol. What were your symptoms before they sent you for a stress test? Did you also have an ECHO?

I'm with the VA and they tend to over-prescribe procedures in general. I know we should rule out cardiac issues, but if it's just stress I don't want to keep going in and out of Boston, which can be very stressful in and of itself.

scott_90345

I'd suggest to identify if there is an addiction you have for food. The best possible way is trying to leave the habit of overeating for one week, if you feel carvings of eating the food, then you might have addiction to food. To overcome this addiction you need identify the triggers, your seems the stress. If you manage to keep yourself away from binge eating for a specific time, then those carvings will fade soon.

Maxxitt

kshama2001 wrote: »

Maxxitt wrote: »

kshama2001 wrote: »

I had tightness in my chest in July which I was 99% sure was stress and it did go away after I started 1-4 above. (I'd also had recent electrocardiograms and cardiac enzyme levels checked.) But then the tightness came back a month or so ago, so I reached out to my doctor and have an echo-cardiogram scheduled for tomorrow and a stress scheduled for next week.

But the tightness went away after the president FINALLY signed the coronavirus relief bill - I'm an unemployed independent contractor and my unemployment benefits would have stopped without that billing becoming law.

(The tightness usually came on after news stories. I never have any issues after exercise, which includes shoveling snow, snow shoeing, and walking that includes hills.)

So now I'm back to thinking it's stress. I will do the ECHO but am not so sure about the stress test, especially as they want to do the nuclear stress test. I see that this is more accurate, but what I'm reading about it is stressing me out, and also according to this it doesn't even seem to be indicated for what I'm experiencing:

https://en.wikipedia.org/wiki/Cardiac_stress_test#Function

https://en.wikipedia.org/wiki/Cardiac_stress_test#Contraindications_and_termination_conditions

I went through that all, too including the nuclear stress test. That was actually quite useful in that it allows assessment both during the stress test itself and afterwards (I had a bit of A fib going on in the recovery portion, it turns out). Let 'em do it - then you will be 1) completely worked up diagnostically and 2) have a good point of comparison for any wonkiness moving forward. Working on the stress issue has been really key for me.

@Maxxitt - keep talking, lol. What were your symptoms before they sent you for a stress test? Did you also have an ECHO?

I'm with the VA and they tend to over-prescribe procedures in general. I know we should rule out cardiac issues, but if it's just stress I don't want to keep going in and out of Boston, which can be very stressful in and of itself.

@kshama2001 Symptoms were some episodes of chest pain/tightness at odd times, sometimes during exertion and sometimes at rest and a bit of flutter every now and then. I had figured the first bunch of symptoms in March was stress, but then it started up again in the summer, and I was feeling pretty tired as well. Labs n stuff didn't point to much beyond hyperlipidemia and so went through the regular stress stress - had some pain there and some arrhythmia, then the nuclear one, followed by wearing a monitor for a few days which automatically sent info in. I had trouble with the leads staying stuck due to high humidity and sweating when I decided to go out biking and push it. But, upshot was main dx of bradycardia and no significant stuff otherwise. I get to go back to the cardiologist in a year. He looks like Wilford Brimley lol. Hope all is well. I know over-testing is an issue - curious to see what you ended up doing.

kshama2001

Maxxitt wrote: »

kshama2001 wrote: »

Maxxitt wrote: »

kshama2001 wrote: »

I had tightness in my chest in July which I was 99% sure was stress and it did go away after I started 1-4 above. (I'd also had recent electrocardiograms and cardiac enzyme levels checked.) But then the tightness came back a month or so ago, so I reached out to my doctor and have an echo-cardiogram scheduled for tomorrow and a stress scheduled for next week.

But the tightness went away after the president FINALLY signed the coronavirus relief bill - I'm an unemployed independent contractor and my unemployment benefits would have stopped without that billing becoming law.

(The tightness usually came on after news stories. I never have any issues after exercise, which includes shoveling snow, snow shoeing, and walking that includes hills.)

So now I'm back to thinking it's stress. I will do the ECHO but am not so sure about the stress test, especially as they want to do the nuclear stress test. I see that this is more accurate, but what I'm reading about it is stressing me out, and also according to this it doesn't even seem to be indicated for what I'm experiencing:

https://en.wikipedia.org/wiki/Cardiac_stress_test#Function

https://en.wikipedia.org/wiki/Cardiac_stress_test#Contraindications_and_termination_conditions

I went through that all, too including the nuclear stress test. That was actually quite useful in that it allows assessment both during the stress test itself and afterwards (I had a bit of A fib going on in the recovery portion, it turns out). Let 'em do it - then you will be 1) completely worked up diagnostically and 2) have a good point of comparison for any wonkiness moving forward. Working on the stress issue has been really key for me.

@Maxxitt - keep talking, lol. What were your symptoms before they sent you for a stress test? Did you also have an ECHO?

I'm with the VA and they tend to over-prescribe procedures in general. I know we should rule out cardiac issues, but if it's just stress I don't want to keep going in and out of Boston, which can be very stressful in and of itself.

@kshama2001 Symptoms were some episodes of chest pain/tightness at odd times, sometimes during exertion and sometimes at rest and a bit of flutter every now and then. I had figured the first bunch of symptoms in March was stress, but then it started up again in the summer, and I was feeling pretty tired as well. Labs n stuff didn't point to much beyond hyperlipidemia and so went through the regular stress stress - had some pain there and some arrhythmia, then the nuclear one, followed by wearing a monitor for a few days which automatically sent info in. I had trouble with the leads staying stuck due to high humidity and sweating when I decided to go out biking and push it. But, upshot was main dx of bradycardia and no significant stuff otherwise. I get to go back to the cardiologist in a year. He looks like Wilford Brimley lol. Hope all is well. I know over-testing is an issue - curious to see what you ended up doing.

@Maxxitt - thanks!

I had the ECHO a week before the stress test was scheduled and it was identical to the one I had in 2017 so I passed on the stress test.

(In 2017 I had the ECHO and wore a monitor for two weeks because I'd been having frequent palpitations. Afterwards, my primary thought the palpitations were caused by my being anemic then. They did go away when I got the anemia under control again.)

LisaGetsMoving

2020 Stressors that I have ditched in 2021:
- stepped away from the caffeine
- turned off the news or limit it to skimming the headlines only
- dropped Facebook and Twitter and toxic people who don't give a damn about me

7rainbow

Hey there,
I totally get you. I've gained a bunch and I'm working on losing it myself. My advice is- start slow, and do what works for you. If you jump right into cutting your cals in half, doing exercise daily, going from 10 cookies a day to salads, you are likely to fail (at least that's my experience with fitness pal over the past years when I try for weight loss). Secondly, doing what works for you is sooooo important because that is what will help you lose in the long run. For example, I tried doing abs all the time and just quit again and again. Now, I have taken up some dancing and love it and have the motivation to do it. Does it burn as many calories? No. Do I have abs? No. But I would be giving up otherwise. The same can be said for food. As much as advice from people is handy, if you find it isn't working, don't feel like you need to stick to a certain routine. Change and adapt to what suits you best.