How Shelter-in-Place Helped Me Finally Lose Weight — By Changing My Habits, Not Just My Diet

Like many others, I’ve struggled with my weight for most of my life. Since middle school, my body image has been a source of insecurity. Over the years, I’ve tried everything — green smoothies, workout plans, strength training — only to end up back at square one, especially when depression crept in.

But something unexpected happened when the world shut down.

On March 16th, San Francisco announced its official shelter-in-place order. Like everyone else, I suddenly found myself confined to my home, allowed out only for essential errands. While it was unsettling at first, this pause gave me a rare opportunity to slow down, reflect, and reset — both mentally and physically.

Ironically, it was during this time that I saw the most meaningful progress in my weight loss journey — not because I found a magic diet or punishing workout routine, but because I finally focused on habits. Here’s how these seven changes made all the difference.

1. I Used Jordan Syatt’s x12 Rule to Set My Daily Calories

Rather than obsessing over strict diets, I took a more flexible, sustainable approach. I follow fitness coach Jordan Syatt online, and he recommends a simple method: multiply your goal weight by 12 to find your daily calorie target.

For example:

Goal weight: 150 lbs

150 × 12 = 1,800 calories per day

For protein: Multiply your goal weight by 1 (e.g., 150g of protein/day). I rarely hit that exact number, but I still saw progress by consistently aiming for it.

What mattered most wasn’t perfection — it was consistency. I followed the 80/20 rule: sticking to my goal most of the time, while still allowing space for the foods I loved (like fries or a protein cookie). This wasn’t a short-term fix; it was a new way of living.

2. I Prepared and Ate Every Meal at Home

With restaurants closed, cooking became my default. Surprisingly, this led to better eating habits and saved money too. While many people stocked up on canned goods, I focused on fresh produce and whole foods.

3. I Tracked Everything I Ate — Every Bite

Using the Lose It! app, I logged every meal, snack, and sip. The biggest eye-opener? Portion sizes.

I invested in a food scale and began measuring in grams. Measuring cups can be deceiving — but grams don’t lie. Once I saw how much I was actually eating, making better choices became easier.

4. I Ignored Fitness Metrics — Except One

Before the lockdown, I was at the gym 5–6 days a week. When that stopped, I didn’t panic. I decided to shift my focus entirely to food habits and mental health — the areas I had always struggled with the most.

Working with a therapist, I uncovered emotional triggers behind my eating — stress, anxiety, and self-comfort. Instead of coping with food, I started using tools that truly helped me heal from the inside out.

5. I Sought Professional Help

Even in quarantine, I didn’t try to do it all alone. I reached out to a local nutritionist, and her guidance helped simplify things. She introduced me to the plate method — a visual tool that divides a 9-inch plate into:

½ vegetables (non-starchy)

¼ lean protein

¼ whole grains or starchy vegetables

I didn’t follow it perfectly every day, but I aimed for progress over perfection. That mindset shift was everything.

6. I Let Go of the Need for Instant Results

Yes, I weighed myself daily — not to obsess, but to observe patterns. Over time, I learned how food, sleep, and stress affected my body.

I also took progress photos and measurements — because the scale doesn’t tell the whole story. My waist shrank even when my weight didn’t move, reminding me that real progress goes beyond numbers.

7. I Didn’t Panic When Progress Slowed

In the first six weeks, I lost 15 pounds. But after that? Only 2–3 pounds per month. And that was okay.

Sustainable change is slow. And slow is normal.

Life will always throw curveballs — especially in a global pandemic. But when your habits are solid and your expectations are realistic, you don’t quit. You keep going.

Final Thoughts

This journey wasn’t about finding a secret trick. It was about choosing small, realistic changes I could actually live with.

Weight loss isn’t just about food or exercise — it’s about mindset, habits, and healing. And sometimes, all it takes is a little extra time at home to realize that.