The 5 Causes of Weight Gain During Pandemic and How to Achieve Ideal Weight

The 5 Causes of Weight Gain During pandemic and How to Achieve Ideal Weight.  The Covid-19 Pandemic situation has "forced" everyone around the world  to adapt with new habit patterns. We should choose to spend more time at home, to prevent and reduce the  exposure to Coronavirus, less mobility and avoid crowding. in essentially every one was recommended Remote working, learning, and all activities are done from home as many as possible.

Worksheets, organizational activities, school and college activities are also conducted through an online system. In addition to impacting work patterns, the coronavirus pandemic also makes many people experience weight gain. Including me and my family. Since the Covid-19 Pandemic, my weight has gain up to 2 kg. So did our eldest children. Her weight increased by about 3 kg


Bismillahirrahmaanirrahiim Since the COVID-19 pandemic which is changing people's lifestyles. More time at home does have many good benefits, apart from preventing exposure to the corona virus, we can spend more  time by exploring business ideas and potential that have been hidden. There are chance to find new passion as hobby and others profitable desires to increase family income.
The COVID-19 pandemic has changed people's lifestyles.  Similarly, with the diet that changed significantly during the Corona pandemic, weight gain  gradually and only we realized when the weight gain has passed the obesity threshold. 
Recent research show that two out of three adults struggle against weight gain during the quarantine period during the coronavirus pandemic. The impacts of COVID-19 on health habits, eating, exercise, weight management.

As we knew that Obesity is a common comorbidity of other potential risk factors for severe diseases due to COVID-19, such as diabetes, lung disease, and heart disease. A scientific study suggests that people with a history of obesity, hypertension, chronic lung disease, diabetes, and heart disease may have the worst prognosis of COVID-19.

 The 5 Causes of Weight Gain During the COVID-19   Pandemic  

More time at home and doing various activities centered from home, has a linear relationship with the tendency to improve the consumption patterns of food and beverages. Here are the 5 Main Causes of Weight Gain During the COVID-19 Pandemic:

1. Snacking is NEW friend in the New Normal

If previously we were among workmates or schoolmates who could distract us from the temptation of eating and drinking, then the opposite condition occurs when we are more at home. If there are usually many friends around us who can be invited to share opinions, chat casually or chat, then when at home the "best" friends who are near us are food, snacks. 

Whatever the activity along at home, usually side by side and accompanied by snacks, food and drinks (rich of sugar).

2. Reduced Physical Activity and Workout Habits 

Irregular changes in the schedule of activities, closure of fitness centers and Recreation areas, restrictions on mobility, surely have an impact on physical activity. At the same time, amount of food that we are consumed every day tends to be the same. It has meaning that the food intake  is not comparable with physic activity, no wonder so many people complain of gaining weight during a pandemic. 

If previously, the morning routine began with jogging or cycling ang the ends of the day by stopping to the gym, it's no longer anymore. So, slowly but sure weight gain due to more frequent stay at home, less moving and decreased exercise habits, while the portion of eating tends to be the same as during normal activities.

3. Using free time to play games, watch movies, or browsing on social media

School closing and remote learning have led to young children being more sedentary during the lesson conducting. After that, they take leisure time to look at smartphones or watch tv will be spent more than usual. They also tend to spend time by playing social media such as Instagram, Facebook, WhatsApp, Line TikTok and etc, some are more interested in playing online games or watching movies from smartphone or laptop.

Even though children, adolescents or adults who spend a lot of time playing video games, spending time by watching film or do browsing for many hours  tend to have a higher risk of obesity. How it can be?  

Apart from the lack of movement due to most games or watching movies while sitting relaxed for a long time ( 2-3 hours, even longer) so that it does not exert much energy, it is still exacerbated by the habit of snacking while playing games. The worst thing from  the snack that they consume are also high calories, sugar and fat.

4. Plenty od Discount, promos and cashback from ready-to-deliver culinary 

On the other hand, Pandemic also changed the way of doing business, adapting and changing strategies with a series of promotions, providing discounts, cashback to shipping services. Plentiful of promo culinary, discount and cashback become an attraction in itself. This could be the reason we originally bought food so we could share the online motorcycle taxis that had delivered our food.
This could be the reason we originally bought food so we could share the online motorcycle taxis that had delivered our food. Then we buy other food online because we are tempted by the promos offered, then become loyal customers and regularly order the preferred culinary menu.
As a result, body weight increases significantly because the selected food menu does not pay attention to the balance of nutrients the body needs. The concept of a healthy eating menu and balanced nutrition is still shifting towards a menu that is high in carbohydrates, rich in fat and contains lots of sugar (sweet).

 5. Boredom Or Stressed 

Boredom and or stress have many triggers, one of which is when someone who is usually outside activities changes to being more at home.

Stress about health problems, financial and other problems that arisen due to the COVID-19 pandemic are likely to contribute to stress. This added stress can change our eating behavior and lead to weight gain. People are likely to "stress" usually become higher consumption of foods, including fast food.  Stress can also make people feel less motivated to workout.

The Increased unstructured schedule, closure of gyms and recreation centers, restrictions on movement, and the immense pressure of a pandemic is likely to affect people's sleep patterns, eating habits and levels of physical exercise, which can contribute to weight gain.

Obese people has higher risk of developing severe disease from COVID-19. metabolic disorders due to obesity contribute to the negative outcome.

 How to Achieve Ideal Weight Again? 

Must adapt in the midst of a lockdown situation in a timely manner to change the daily routine that has been set. There is no certainty when the hard times of Covid-19 will end, at mean while the distribution of COVID-19 vaccine takes a long time.

Everyone has to anticipate so they don't get caught up in the phenomenon of Quarantine 15. Quarantine 15 is a term that refers to weight gain of 15 pounds or 6.8 kilograms. How to lose weight during quarantine Generally, the most effective weight loss methods are a healthy diet and adequate exercise. Some of the following tips below can help you lose weight:
  •  Let's do various exercises in or around the house 
Yoga, body weight training, or just a walk around the house. Can also try online exercise programs, in addition to being more flexible, also cheaper than the gym there is even a free one. There are many variations to choose from, which may suit a person's preferred activity and health goals. 
Research shows that using an online app or program to exercise can help people overcome obstacles such as lack of time, facilities, or pleasure. 
  •  Create an interesting new activity with children 
Create an interesting new activity with children to reduce their portion of mager (relax watching drakor or playing games while snacking never ending). 

Cycling with the family at least once a week, utilizing empty land to grow a new hobby of planting various ornamental plants, or other activities that can make us move and expend energy and divert the temptation to intermittently eat.
  •  Trying to prioritize the balance of food nutrition 
Even though it's tempting to enjoy a delicious or soothing meal, it's better to choose a culinary menu that is rich in high-quality fruit, vegetables, whole grains, and protein ..
Slowly we can reduce foods high in salt, sugar, saturated fats, and trans fats, such as salty foods, fried foods, junk food.
  •  Developing a new daily routine to keep things normal 
Developing a new daily routine to keep things normal during covid-19 pandemic. This can involve scheduling regular times to wake up, eat, exercise, and sleep. People can also plan their meals and set aside time to prepare meals.

It's also important to establish a regular sleep routine and get adequate rest. Evidence suggests a link between obesity and lack of sleep. Setting aside regular time for daily exercise can also help people maintain regular physical activity.
  •  Using a health and fitness calculator to monitor weight gain 
Using a Health and Fitness Calculators application. Health and Fitness Calculator can be an effective tool so that we can design more targeted strategies to lose weight and maintain a weight chart in ideal conditions.

Although body weight cannot be used as an ideal benchmark, paying attention to weight gain is a surefire way not to get fat. Knowing the ideal body weight can be done by knowing the body mass index, which is often known as BMI or Body Mass Index. To calculate BMI more precisely, we can use a health calculator.

In today's digital era, there are many Health calculator applications that can be used for free with a variety of features. One of the recommended Health Calculators is the Health & Fitness Calculator.

Health and Fitness Calculators 

Health calculator is one of the easy and quick ways to determine if our weight is normal, less, or excess. As we know that the BMI calculator will be very useful to tell how much actual weight. Later, the BMI value of the calculation of this calculator is compared to the table of weight categories, whether our bodies are thin, normal or even overweight or obese.
Doing weight calculation with BMI Calculator can indeed be a solution to quickly find out the actual weight we have. Nevertheless, whatever the result makes it a motivation so that we can improve it so that the weight returns to normal. 
How to use this health calculator is fairly easy.  For example, I calculate my BMI. The data that needs to be entered is weight and height, just choose to use IMPERIAL or METRIC units, then click CALCULTE.  BMI results instantly appear in the table below.  Here are the results of my BMI calculation using Metric calculations:
Performance of BMI Calculator

If we want to know how much weight we have to lose to achieve the norm weight condition, we can directly select the Weight Loss feature. To calculate weight loss, the required data is: 
  • Health basic: Gender, Age, Height, 
  • Condotion and Activity: Weight, Daily Activity and Body Fat% (optional)
  • Your Goals: Want to lose or gain weight (please check your ideal weight first)
  • Time (duration) to achieve goal
Let's have a look below for an example of How to Use this health calculator app.

Performance of Weight Lose Calculator

The results of weight loss calculations can be saved in the form of a link, making it easier for us to access them at any time. By saving our calculations, help us for quick reference by emailing this link or sharing it on social media. Here is the link to my weight loss calculation:

Beside  the calculation results that we can save in the form of a link, we also get a Weight Loss Plan.

Weight Loss Plan ( based on the result of weight lose calculator )

To calculate weight loss, we must first know the Ideal Body Weight, like the calculation below: 

Performance How to use Ideal Weight Calculator

How to calculate Ideal Body Weight is also quite practical, we just need to enter the basic health data: gender, age, height and the value of result of calculating Ideal Body Weight in the form of data on Ideal Body Weight (IBW), the value of % compared to our IBW and how much should be Adjusted body weight (ABW).

For summary, here are of the advantages of this Health Calculator application:

  • Quite simple, easy to understand, user friendly and of course this application is totally FREE.
  • High flexibility and will not waste time or effort because it can be done through a smartphone and other devices at anytime and anywhere.

  • Not only that, we can also get a variety of information to tips and tricks how to normalize weight. There are suggestions or actions follow up step to achieve ideal body based on the calculation results (according to the condition of each person who uses this health calculator).
  • In addition to the BMI and Weight Loss calculation features that I tried above, there are many other menus that we can use. In generally, there are 3 sub menus in this health calculator that we can use, namely: FITNESS Menu, Health Risks and Health Savings Account (HSA)

  • health-and-fitness-calculators
     3 sub menus in this health calculator: FITNESS, Health Risks 
    and Health Savings Account (HSA)
Having an ideal and healthy weight is certainly the desire of almost everyone. Not only for the reason of appearance, keeping an ideal weight is also important to maintain the health of the body. 
People who are underweight or overweight are known to be more susceptible to various health problems, such as malnutrition, weakened immune system, to heart disease and diabetes. Therefore, we need to monitor the weight regularly.

Well, Wanna know more about this health and fitness calculator ? Having curious to know your BMI? Want to know what is the ideal weight or how much weight loss to be conduct ? Well, just feel free to calculate it using Health &Fitness Calculators.


Ririe Khayan

Assalamulaikum. Hi I am Ririe Khayan a Lifestyle Blogger and live in Jogya. I’m the Author Of Kidung Kinanthi, a Personal Blog about my random thought, parenting, traveling, lifestyle, & other activity as well as Personal & Working Mom Story. Kindly feel free to contact me at: ririekhayan(at)gmail(dot)com


  1. aku termasuk yang naik drastis berat badan selama masa pandemi tahun 2020 kemarin, sekarang lagi usaha buat lebih sehat lagi

    1. semuanya serba bertahap, biar sehat aja sih ngelakuin gaya hidup yang lebih proper, semoga ya bisa terwujud tubuh yang ideal, aamiin

  2. Nah, iya bener mbaaa, daku juga mau semangat terapkan gaya hidup sehat, ahh
    Ga mau kalah dgn pandemic,
    ojo sampe gegara pandemi jadi malesss ye kan.

  3. I do agree that this pandemic really changes a lot of aspects in our lives including our daily exercise and activities. nevertheless, that should not be our excuses ya mba

  4. Aku nyerah banget buat exercise di rumah alih-alih sehat yang ada sakit ahhaha mungkin karena ga terbiasa sih mba :p

  5. Keren ih nulisnyq pake bahasa. Semoga akupun bisa suatu saat nanti hehe
    Aku Ramadhan ini Alhamdulillah mulau turun udah 2 kg. Semoga balik ke idela lagi. Biar happy

  6. Justru sejak pandemi ini saya jadi sempat dan rajin olahraga jalan pagi, Mbak. Kalau di era normal nggak bakal sempat karena udah harus ngider anter jemput sekolah lanjut kesibukan lain. Alhamdulillah meski di semester awal pandemi berat badan sempat naik drastis sekarang udah turun banyaaaak cuma dengan jalan pagi 5km sehari dan kurangi nasi putih.

  7. Gak bisa emang dimungkiri mba klu selama pandemic ini kebiasaan berubah sejak d rumah aja. Aplg bagian kelima, rasa jenuh dan stress bsa jg mempengaruhi berat badan. Thanks yah tipsnya, kudu diterapkan ini (Ainhy)

  8. Bener bgt banyak kebiasaan yg berubah drastis tapi sekarang Eny merubah kelola hidup yg lebih sehat hhi

  9. Thank you for your information. How insightful! Make me realize whats wrong with me especially my weight during pandemic.

  10. ini kesempatan banget buat memperbaiki metabolisme tubuh. dengan puasa dan detox ditambah olahraga dan perhitungan matang bakalan bagus hasilnya

  11. Good reminder and nice information so i can more concern about my weight. Insyallah this ramadan our weight more stabil and healthy

  12. Aku setahun terakhir naik 5 kg huhu
    Emang kyknya banyak ngemil dan krang aktivitas fisik mbak.
    Walau sebenarnya masih masuk berat idealku, tapi aku sendiri ngrasa pipi, lengan, paha menggembung.
    Puasa ini alhamdulillah terasa lbh enteng sih hehe

    1. Bisa juga nih nyobain ngitung2 pakai kalkulatornya supaya gak ngawur ngilangin BB
      Ada fitness menu penasaran apaan, emang kyknya kudu diatur sedekimian rupa supaya BB gk makin merangkak naik ya

  13. Aduh bener sih emang.. nyerah dah klo urusan menggendut setaun pandemi belakangan hahaha.. tnggl trima nasib :(

  14. Saya hitung kalkulator berat ideal saya kurang 2kg...
    Sekarang 60kg,jadi doain ya kak biar cucok badannya, Amin

  15. hehehe aku termasuk yang naik drastis BB selama masa pandemidi ditambah busui makin gak ke kontrol naiknya, huhuhu

  16. Penting banget kontrol berat badan ideal yang sesungguhnya menggunakan health and fitness calculator.
    Karena yang udah-udah, aku hanya mengandalkan feeling. Pokoknya ingin punya target BB sekian. Padahal itu belum tentu cocok untuk tubuh dan usiaku.

    1. Menjaga pola hidup sehat di masa saat ini, karena semua orang kini sadar betapa pentingnya menjaga kebersihan, asupan pola makan dan jangan lupa olahraga.

  17. Iya ya, obesitas menjadi hal yang harus diwaspadai saat melakukan aktivitas kebanyakan dari rumah. Terima kasih sudah mengingatkan, Mbak Rie ... lengkap dengan solusinya juga. 🙏

  18. I'm quite the opposite..i lost 12 kg during this pandemic. I have heart issue since i was born and during pandemic it went worse so I must maintained my diet, Alhamdulillah i lost a few kgs and feel better. Since i can't go swimming in pandemic.. my choice of sport is yoga! 😃 Semoga kita selalu diberikan kesehatan ya mba

  19. Penting banget ini BMI Calculator buat jaga asupan, ya. Soalnya jarang keluar rumah jadi jarang nemu komen, "ih, endutan, ya." hihihi..

  20. Betul sangat, walau sudah berolahraga dalam rumah tetap berbeda dengan berolahraga diluar rumah. tapi paling tidak massa otot tidak berkurang jika rutin olahraga

  21. Pandemi ini kalau daku jadinya malah mengatur pola makan tapi olahraga nya kadang-kadang haha. Soalnya kan demen jalan kaki, jadinya itu dikurangi. Wah semoga pandemi berakhir ya kak

  22. Nah aku penginnya nih bisa olahraga tiap hari, tapi kadang masih suka males. Jadi sekarang mau coba rutin jalan kaki aja tiap pagi keliling kompleks perumahan. Semoga kita semua selalu diberikan kesehatan di masa pandemi ini.

  23. Kayanya pandemi ini adalah masa aku naik berat badan paling darsatis deh Mak. Biasanya banyak aktivitas, hampir tiap hari bolak balik RS, eh tiba tiba madeg semua. Semoga bisa mulai memperhatikan lagi soal berat badan ya, bukan buat apa apa sih, cuma sekarang ngerasa lebih ngosngosan kalau aktivitas, dan itu gak nyaman banget

  24. Awal-awal pandemi BBku sempat naik, kebanyakan snacking memang, tapi terus beli sepeda statis dan rutin gowes seminggu 4x, Alhamdulillah sekarang BB udah stabil lagi.

  25. aku naik juga nih tapi malah seneng sih jadi lebih berisi. Cuma gak tau deh Ramadan apakah turun atau malah nambah.

  26. wahh aku auto tutup muka habis baca artikel ini..
    hiks iya mbak, selama pandemi berat badanku makin naik, hiks hiks

  27. Masa pandemi ini memang lebih banyak rebahan bahkan ngetik artikel di ponsel bisa sambil rebahan dan porsi ngemil rasanya makin banyak huhu piluuu

  28. berkurangnya aktifitas fisik ini nih yang buat badan kita makin melar. Baca ini jadi alrm buat saya nih untuk olga lagi di rumah. Udah 2 bulan lebih ga olga

  29. Saya pun punya masalah yang sama, berat badan naik selama masa pandemi ini, dan mau nuruninnya lagi tuh susah banget

  30. Physical act9ivity jadi habit banget sekarang selama pandemic semoga teru sberlanjut ke depannya ya mbak. Kalau kau kangen olahraga renang mbak

  31. I do agree that discount, cashback, promo from the online delivery play some role on my weight gain. Hahaha.
    I've tried to calculate my ideal weight and the result suprised me a lot. OMG. I need more excercise now.

  32. Bmi tubuhku makkkk luar biasa huhu kudu dikurusin belum kurus2 sampe sekarang huhu
    Kerasa banget kegendutan ini hikz sedih
    Tapi demi kesehatan ya kudu bener-benee diperhatikan

  33. Saya nih termasuk yang mengalami kenaikan berat badan selama pandemi. Naik 4kg, udah gitu banyakan di lemak pula. Huhuhu. Alhamdulillah sejak dua bulan terakhir ini ku tobat deh..udah ngatur pola makan dan rajin olahraga. On process untuk mencapai berat badan ideal.

  34. I've been dealing with gain weight since I was a kid and yes I'm still struggling to lose some. This pandemic moment, especially, it's been very challenging to keep up being active most of the time because of the isolation and WFH stuff. I'll try to use the feature of Health & Fitness Calculators to help me then :D

  35. Aku tuh paling stress kalau hitung-hitungan pake calculator BMI. Wkwkk. Aku sekarang tidak peduli lagi dengan angka timbangan lah. Pengennya sehat aja, masalah berat badan naik atau turun, tak lagi mikir berat, asal jangan melebihi batas aja tapi. Wkwkk Soalnya ya balik lagi, khawatir kena kolesterol dll.

  36. Minim bergerak dan olah raga. Ini aku bangeettt. Syukurnya, badan aku bukan tipe yang gampang menggemuk, justru susah banget untuk naikin timbangan. Tapi sebenarnya meski begitu, pola hidup tetap harus dijaga ya. Karena kan badan kurus belum tentu sehat.

  37. Aku selama pandemi ini memanfaatkan waktu untuk membenahi pola makan dan olahraga. Yang biasanya jarang banget olahraga dan pandemi ini jadi alasan utamaku untuk hidup sehat.

  38. Aku lahiran pas puncaknya pandemi akhir maret tahun lalu. BB abis lahiran balik kaya semula 40-45. Meski pandemi namanya ibu baru yg ngurus bayi sendiri pasti lebih banyak aktifitas dan lebih capek, jadi BB ga naik" hihi kle di liat dari kalkulator mungkin bb ku kurang ideal karna ga sesuai

  39. Bener nih yg snacking sejak pandemi sy jdi rajin bikin camilan di rumah buat anak-anak, pengennya kuliner di luar tapi apa daya

  40. ngemil ini yang belum bisa move on, apalagi ngemilnya gorengan dan pastinya gak bagus buat tubuh. Tapi alhamdulillah saya masih sering jalan kaki sih mbak jadi BB saya gak sampai naik tapi juga gak bisa turun, wkwkwkwk. Soalnya sering bikin jajanan untuk anak-anak

  41. Saat bulan puasa memang waktu yang tepat untuk mengurangi berat badan.
    Pas banget mengontrol porsi makan dan kadar lemak dalam tubuh.
    Aku juga lagi dalam tahap penyeimbangan berat badan.


Leave a comment or just be silent reader, still thank you so much.
Terima kasih telah singgah di Kidung Kinanthi.
Mohon maaf, atas ketidaknyamanan MODERASI Komentar.

Maaf ya, komentar yang terindikasi SPAM atau mengandung link hidup tidak akan dipublikasikan.

So, be wise and stay friendly.