Prevent overeating at home

Jared Leto gained 67 pounds to play Mark Chapman in “Chapter 27.” He did it to embody his character and earn a hefty paycheck — and then lost the weight afterward. But if you’re working at home just a few feet from the fridge and/or stress eating to make yourself feel better about social distancing, you don’t have such an excuse. And you’re risking permanent weight gain, chronic health problems and increased risk for infection with every couple pounds you pack on.

If you add 10 pounds, inflammation increases and that, say researchers from Cornell University, can reduce the number of taste buds on the tongue, making you eat more to get flavor satisfaction. That increases inflammation, upping your risk for infection, depression, gastro problems and some cancers. Another study found that inflammation alters your gene expression (they’re frowning!), increasing your risk for Type 2 diabetes.

So how can you stop yourself from eating more than usual?

— Establish a routine. Write out a schedule of when you eat breakfast, lunch, afternoon snack and dinner. Post it on the fridge and stick to it, no in-between-times nibbling.

— Plan your meals, with two to four servings of veggies and at least one of fruit for lunch (your largest meal) and dinner. Whole grains, low-fat dairy or no-added-sugar nut milk and berries for breakfast, or skip it.

Then get those foods in the house and cook on! This is especially helpful now that going to the grocery store or getting a delivery is something you don’t want to do too often.

Mehmet Oz, M.D. is host of “The Dr. Oz Show,” and Mike Roizen, M.D. is Chief Wellness Officer and Chair of Wellness Institute at Cleveland Clinic. To live your healthiest, tune into “The Dr. Oz Show” or visit www.sharecare. com.