Avoid Those Extra Quarantine Calories

Thursday, May 7 2020 2:39 PM
By Katlyn Hartford

If you’re anything like me, resisting that extra helping or having a couple pieces of pie can be darn near impossible on a normal day, add in this quarantine and I have no control. We’re not here to tell you to avoid every little urge and craving you get during this tough time (that would just be cruel plus, moderation is key), but here are a few tips to help you avoid the extra, unnecessary calories and still be satisfied!


Snack Wisely 

Think nuts and veggies – avoid the sugar-coated and extra ranch dip, please. These healthy options can help tide you over and will make the over-indulging less likely. Check out some of our snack options we’ve provided you in a previous blog.


Eat Breakfast 

Get that metabolism of yours started! After all, we know breakfast is the most important meal of the day, and the quarantine is no exception. Your morning routine might be thrown off right now. Kids don’t have to be up for school, you may not need to be up for work. If you’re working at home, you still have that extra time in the morning that would normally be your travel time. Sleeping in might sound good right now, but not if it is sacrificing the most important meal of the day, breakfast. Even if you can sneak in a Greek yogurt loaded with berries, that’s better than holding off till lunchtime.


Give it 15 minutes 

This rule works great for fast eaters (I’m guilty). Think you’re still hungry? Wait 15 minutes after your meal; if you’re still feeling just as hungry and that you absolutely must have more – go for it. Fair deal? Instead of going for the Carb-y option, maybe choose a healthier option such as Greek yogurt with granola and berries, or fruit of choice with peanut butter or a low sugar dip. You’re allowed to satisfy your hunger, just make sure those choices are smart choices to help you have a balanced day.



Staying hydrated all day is a great way to curb your appetite and avoid those pesky unwanted calories. You should try to drink between half an ounce and an ounce of water for each pound you weigh, every day. If you start to feel hungry, drink a glass of water to see if it’s real hunger or just your brain playing tricks on you. Most of the time that glass of water will satisfy your hunger needs. Add a flavor such as lemon, cucumber, watermelon, or mint to give it some flavor without adding those extra calories. You should also drink a glass of water within 30 minutes of waking up to help boost your metabolism.


Protein and Veggies for every meal 

It’s important to have a balanced meal for EVERY meal. Protein and veggies should be your go-to. Then you can add a healthy carb for breakfast, lunch, and dinner. Save the healthy fats for dinner. This will help you reach your daily macros AND keep you fuller longer – hence, not reaching for those decadent treats throughout the day.


No treats after 8 pm

We’re not telling you can’t indulge at all, just make sure it’s early enough in the day that your body has enough time to process those calories. If you save your treat for the end of the day and then sit… well, what do you think your treat will do? Just sit there and turn into fat, then you’ll have to work extra hard the next day to work that treat off. Now, we’re not saying indulge every day, or every meal, but that one treat every few days won’t hurt anything if you’ve focused the rest of your week on your nutrition. It’s ok to treat yourself once and in a while!



This is so important! Moving will not only improve your physical health but also your mental health. Even though you can’t go to the gym right now (but we can’t wait to reopen and get our members back!) we’ve provided the resources you need to get your workout in right at home! Check out our Genesis Go At-Home Workout page and find a workout that works for you! Take a walk, the weather has been beautiful lately, or even run up and down the stairs a few times if you can’t make it outside for a walk. Raising your heart rate for just 10-20 minutes is better than kicking your feet up all day.


Have any tips for avoiding temptation during this quarantine? Share them in the comments below!

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