There are some easy strategies you can follow to stay on target for your weight during the pandemic.. Some of these techniques, in fact, can enhance weight loss both during and after the lockdown.
When we talk about weight loss, what we drink is often just as important as what we eat. Refreshments, Tea with sweeteners and energy drinks are usually full of added sugars, while lacking essential nutrients such as vitamins and minerals. These drinks not only increase calorie intake, but also the risk of weight gain.
On the contrary, Drinking more water will help you feel full, thus reducing daily calorie intake. For example, study in 24 elderly overweight and obese showed that consumption 500 mL of water before breakfast remained the number of calories consumed in the meal by 13%.
Gyms may not be open yet, but there are many other ways to add some physical activity to your daily routine. Try a walk in the neighborhood, some weight training exercises or an online exercise program at home.
High-intensity interval training (HIIT), yoga, Aerobics and Pilates are some of the programs you can do almost anywhere with little or no equipment.. This will burn extra calories to prevent weight gain, but you will better manage your stress and anxiety.
Choose healthy foods
Eating healthy is much easier when you have a fridge full of nutritious foods like fresh fruits and vegetables.. On the contrary, junk snacks like chips, Cookies and cakes can increase the risk of overeating. Next time you go shopping, Well, fill your cart with fruit, vegetables, whole grains and legumes.
Cook at home
Cooking is a great way to improve the quality of your diet when experimenting with new foods and flavors.. In addition, Preparing healthy meals at home puts you in control of what you put on your plate, making it easier to integrate higher quality food.
A great study on 11.396 people associated more frequent consumption of home-cooked meals with an overall better quality of nutrition. also, Those who ate more than five homemade meals a week were less likely to 28% to be overweight and against 24% Excess body fat, compared to those who consumed less than three.
Follow a program
When you do not leave the house often, it is easy to get away from your daily routine. Creating and attaching to a program, Nevertheless, is a great way to build healthy habits.
For example, try waking up and sleeping at about the same time each day, get dressed even if you work from home and take regular breaks during the day. also, you can schedule meals of the week and take the time to prepare them. In fact, Studies have linked meal planning to improved nutrition quality, increased dietary variety and an average body weight.
Do not push yourself
As you adapted to social distance, It is equally important to adapt to ways that help you manage and maintain your health.. Although modifying everyday life can be difficult due to the new challenges posed by the pandemic, small steps at a time can put you on the right track for better health in the long run.
If you have more free time, Quarantine can give you the opportunity to learn more about healthy eating. Gradual changes in your diet and lifestyle are much more effective in promoting a healthy weight in the long run..
Remember that you do not have to cut out all your favorite foods, even if you are trying to lose weight. Although it is not best to consume unhealthy snacks and treats, you can still enjoy them in moderation, as part of a nutritious and balanced diet.