How to Control Your Food Portions During Quarantine

Before the pandemic, many people dreamed of working from home. While many enjoy it, people miss interacting with coworkers, friends, and family. Once the novelty wears off, it’s easy to lose track of time. People graze out of boredom, stress, or for comfort. Health experts warned about the potential for quarantine-related weight gain. Excess weight puts people at risk for a variety of health conditions, such as high blood pressure, diabetes, heart disease, and sleep apnea.

You can avoid overindulgence and mindless snacking by implementing healthy lifestyle habits. Here are a few to help get you back on track with your diet:

  1. Structure your days. Waking up late and staying up late into the night wreak havoc on your sense of time. You’re less likely to eat regular meals as well as indulge in late-night snacking. Even if your work schedule is flexible, you should set your alarm and go to bed at a reasonable hour. Adhere to your eating schedule you would normally follow if you weren’t staying home. When you have set times for meals, it’s easier to avoid mindless grazing.
  2. Don’t eat directly out of the packaging. Whether it’s a bag of chips, a sleeve of crackers, or even a container of strawberries, you should avoid eating straight from the container. It’s all too easy to keep reaching for more, and you may end up eating until the food is gone. Take the time to grab a bowl or plate to keep your portions in control.
  3. Don’t keep junk food in the pantry. Having a treat every now and then isn’t a significant concern. However, eating for comfort is typical during the pandemic, and resisting the temptation may prove too difficult. If you stock your pantry and fridge with healthy snacks that you enjoy, you eliminate the urge to indulge. If you want to keep treats for special occasions, store them somewhere out of sight or difficult to reach.
  4. Use strategic dishes. Traditional plates and bowls are much larger than healthy portion sizes. However, our brains trick us into thinking we won’t be full if we don’t fill the plate. If you use smaller plates and bowls, it’s much easier to control your portion sizes. Ramekins are a great option for personal snacks and casseroles. Ramekins are useful and versatile, as you can bake food directly inside them.
  5. Avoid watching TV while eating. Binge watching a show can result in binge eating as well. You’re not paying attention to how much food you’re eating when your focus is on the TV. You’re also less likely to notice when you’re full, which can lead to overeating.
  6. Practice mindful eating. Continuing with the previous tip, you should be mindful of every bite you consume. Take small bites, chew your food thoroughly, and enjoy the flavors. It’s much easier to notice when you feel full if you focus on your meal.


Stress levels are at an all-time high as the pandemic continues to infect and keep people at home. Staying healthy is a critical priority, and that includes maintaining a healthy weight. If you’re struggling to lose weight and worried about your health, you may be a good candidate for bariatric surgery. Contact us to discuss your weight loss surgery options.

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