There’s no shame in admitting it and you’re certainly not alone: around the world, the pandemic has led to a significant number of us indulging in stress eating, unhealthy calorie consumption, and inevitable weight gain as a result. If you’ve been snacking on french fries rather than fruit or consuming Coca-Cola rather than Chobani, chances are you’ve put on some extra pounds and are now living with the consequences. And while no one should be too self-critical, the reality is that we should consider how to reverse course and recognize the changes that need to be made, especially as we likely still have several months of lockdowns and limitations related to the pandemic. In addition, there are health risks that extra weight poses as we get on in years.

First, how did this happen? The lockdowns that most of us have endured have meant less movement, less exercise, less sleep, and more stress and anxiety, to name a few factors. All of these can easily lead one to consume more calories and gain weight. Studies have even found that during the pandemic, those who already suffer from obesity are at particular risk of weight gain. While you need a certain number of calories per day to keep your body functioning, the number of calories you need and the sources of those calories can vary tremendously from one person to another, depending on all sorts of factors including gender, age, weight, height and levels of activity. For some solid advice on sorting out your calorie needs, pull out your food scale and click here. And yes, the source of your calories does make a difference in how your body digests and uses the calories.

Of course, there’s a huge industry out there waiting to sell you some weight loss schemes. There are lots of myths as to what brings down weight easily and quickly, most of which are likely to cause you to lose money rather than weight. No, there are no “fat-burning” foods that cause serious weight loss and you’re best off forgetting about “fad” diets and instead, focus on slow and steady moderation in what you eat. There are always new and thoughtful suggestions for more conscientious and concerted efforts to lose weight and keep it off (including focusing on wins rather than losses and slower eating, including alternating hands!) And while your scale may reflect some ups and downs during the process, as life coach Suzie Glassman makes clear, while daily weigh-ins give you a greater likelihood of losing weight than “scale avoidance,” don’t let your bathroom scale become a torture device! So cut yourself some slack, snack on a cucumber rather than a cookie, and click here for more weight management resources.