It should come as no surprise that many people have found themselves relying on unhealthy coping mechanisms as a means to deal with the COVID-19 pandemic. In fact, one study showed that roughly 22% of adults reported having gained weight during this time. Read below for tips on getting back in shape.

Factors like lack of sleep, decreased physical activity and eating in a response to stress are just a few behaviors researchers found were linked to weight gain during quarantine.

So, as we look to get our lives and our health back on track, what are some strategies to help us achieve our goals? The experts at American Council on Exercise have a few tips for you.

1. Let go of guilt and shame.
“This year has been so trying in so many ways,” says Andi Wardinsky, ACE Certified Health Coach, Personal Trainer and Group Fitness Instructor and a health coach at Noom. “Give yourself some grace and compassion.” 2020 has been a year like no other, so instead of dwelling on any perceived “failures,” recognize and celebrate the resilience and perseverance they’ve demonstrated in other areas of their lives.

2. Set new goals.
Set meaningful and realistic goals that align with your values and fit within your current reality is vital. Be mindful of the fact that each situation is unique, and you should set goals and develop programming accordingly. The last thing you want to do is set unreasonable objectives (or objectives that don’t match their current needs), fall short and then relapse even further. 

3. Embrace family fitness.
Angel Chelik, ACE Certified Health Coach, Personal Trainer and Group Fitness Instructor, suggests you take a step back and rethink your understanding of “exercise” vs. “movement.” Family and household routines have changed dramatically in recent months, so find opportunities to incorporate movement into your routines. Chelik suggests you take family walks during the natural breaks that occur throughout the day—whether that is the lunch hour you work from home or a break between virtual classes for children who are distance learning.

4. Fight the impulse to “get back to normal.”
Just because a routine worked before the pandemic does not mean it’s the only or best way to be active. Use this time to pivot and try something new. Perhaps you discovered a love of outdoor exercise as you’ve transitioned from gym-based treadmill or elliptical workouts to the hiking trails. As Chelik points out, “This may be the ideal time to seek out something you’ve never tried before or to rediscover an activity they used to enjoy.” 

5. Try “temptation bundling” and “habit stacking.”
Wardinsky describes temptation bundling as coupling things you should do with things you want to do. He recommends habit stacking as another means of finding creative ways to alter your routines by inserting a “should” between a “have to” and a “want to.” For example, after dinner, you may have to do the dishes and want to relax and read a book. Between those two events insert something you should do, like go for a walk, do some mindful breathing or perform a quick body-weight training routine. Using a “should” to build a bridge between the things we have to do and those we want to do can create important and beneficial habits.

6. Don’t forget about nutrition.
When it comes to preparing and consuming healthy snacks and meals, Chelik suggests stocking your household with nutritious food—as much as is reasonably possible. When people are bored or feeling house-bound, one of the most convenient coping mechanisms is to grab an easy—and usually unhealthy—snack. To counter this impulse, buy only what they need, says Chelik, “including fresh foods and healthy snacks like fruits and vegetables.” Filling the house with chips, cookies or other unhealthy treats makes it that much harder to make healthy choices, and counting on willpower is problematic when trying to make a lifestyle change, especially for those who are also coping with additional stressors—which we all are.