During pandemics and outbreaks in the world, such as COVID-19, you may be forced to stay home and quarantine yourself. Maybe you’re sitting at home, watching TV, and wondering when you can go to the gym to lose some weight? Well, here are some steps you can follow to get in shape at home! Try your best to follow these steps, and you will become fit as a fiddle!
[Edit]Steps
[Edit]Eating Right
- Cut back on sugar. During the lockdown, your body might be craving for something sweet and sugary all the time. But, did you know that eating one teaspoon of sugar can lower 40% of your immunity for three hours?[1] This does not mean that you completely cut down on sugar, but rather that you eat it in moderation.
- While your body does need sugar for energy, too much of it can cause you to gain unnecessary weight.
- Also remember, not eating sugar for a few days can impact you . Someday, your body will not be able to take eating only healthy foods anymore and will make you want to eat sugar and unhealthy food in huge proportions, making you gain weight fast.
- Cut back on desserts and unhealthy snacks. Chips, cookies, ice cream, candy, and other foods are supposed to be an occasional treat, not a staple of your diet. These "junk foods" (as they are called) fill you up without providing the nutrients you and your body needs.
- Look for healthy snacking alternatives, like carrot sticks, popcorn, apple slices with peanut butter, and tasty whole grain cereals.
- You don't have to cut treats out of your diet entirely, since feeling deprived may weaken your resolve. Stick to one small dessert per day and enjoy it thoroughly.
- Start thinking about where your calories come from.[2] While counting calories can increase stress and isn't an ideal diet strategy,[3] you can start paying attention to where you get most of your calories.
- Are most of your calories coming from healthy sources (like fruits, vegetables, and whole grains) or not-so-healthy sources (like simple carbs, red meats, and desserts)?
- While you don't need to count calories exactly, you may decide to count approximates.
- Try your best to control your food portions. This can be hard, especially when you’re at home with virtually nothing to do. However, it’s best that you measure out your food, and/or use smaller plates and bowls.[4]
- Instead of eating chips, pretzels, or other snacks straight from the bag, decide how much you're going to eat and pour it into a bowl. When you don't take the time to actually realize how much food you're eating, you might end up eating too much food - and gain weight. If you're still hungry after you finish, eat a fruit or vegetable.
- If you're bored instead of hungry, try some interesting chewing gum.
- Try to get fruits and vegetables with every meal. The sugar in the fruits are natural glucose, which is much healthier than artificial sugar.
- Vegetables have their own proteins, vitamins and minerals which will keep you away from deficiency diseases. They also help fill your stomach quickly so that you won't feel hungry for a long time.
- Pair a salad with a little bit of fat (such as a few nuts or a slice of toast with peanut butter) to improve nutrient absorption.[5][6]
- Eat whole grains. Eating whole wheat bread, pasta, brown rice, and foods like oatmeal are very nutritious and are good sources of energy too! Pairing them up with vegetables will be the best option for you, and will be a very healthy diet.
- Develop a routine. Set a specific time to eat all of your meals and keep snacking healthy in between as it will help you stay full for longer.Remember not to overeat ![7]
- In fact, having a daily routine in general can be helpful. [8]
- Avoid drinking sweetened or sugary drinks. Sugary drinks are going to bring your calories way higher than you expect it to be. Avoiding sodas, juices, slushies and other sugary drinks will help maintain your shape. Instead, drinking coffee or tea will help you lose your calories!
- Drink water regularly throughout the day. Not staying hydrated can be associated with a higher BMI, and in addition, water can can help you to avoid overeating.[9]
- It's best to drink water before a meal, but not so much that you will be too full to eat too much food.
- Keep in mind that it's possible to become overhydrated too. Although less common than dehydration, and won't be an issue for most, overhydration can lead to severe health problems.[10]
[Edit]Maintaining a Healthy Lifestyle
- Sleep for 8 to 9 hours a day.[11] We all need our sleep.
- During this lockdown, sleep is one of the essential things we need, to stay active and healthy. Lack of sleep can cause you to stay inactive and become very tired.
- Try to make a schedule for the day, where you sleep for a minimum of 8 hours for your body to rest completely. This way, your body can relax and prepare for the next day.
- Sleeping early and waking up early is the best option. Try sleeping for 15–20 minutes before your daily exercise. This will help your body rest before working out and will help you feel a lot better.
- Don't get disappointed if your weight doesn't change much right away. Your habits are far more important than the number on the scale.[12]
- Avoid checking your weight often, especially if you have a history of disordered eating habits. Don't check more than once a week, and skip the scale completely if you'd like.
- Exercise with the people you live with (if anyone). If you are in home quarantine, you will not be able to exercise outdoors or with friends, but you can still exercise with the people in your household.
- Study shows that exercising with others brings your mind and body to remain conscious while exercising and help you work harder. If you cannot bring a friend over, try exercising with your family members in your garden or house. [13]
- The best forms of exercise during this situation are cardio workouts. They make your heart rate higher and make you feel active throughout the day, keeping you fit and strong. They make you lose many calories too.
- Try exercising with an app, which has a tracker to keep you informed of how many calories you lose while exercising. Many smartwatches have trackers; try using them.
- Balance your exercise.[14] Perhaps one day you exercise too much and your thighs, arms, and back are hurting, so do a lighter exercise the next day. Science has proven that doing light exercises every day can help build and repair your muscles and tissues, bringing strength within you. You can lose a lot of weight and fat by doing light exercises on one day, and do a slightly harder exercise the next.
- Stay positive. Millions of people out there are suffering, but are slowly recovering too. We should have faith that this pandemic will soon die down.
[Edit]Tips
- Accept your body. Be healthy, not thin. Even if you don't lose weight, you are still healthy and beautiful, just the way you are.[15]
[Edit]Warnings
- Don't exercise and do diets too far; you might pass out!
[Edit]References
- ↑ https://miraclenoodle.com/blogs/miraclenoodle-blog/105468806-how-sugar-weakens-your-immune-system
- ↑ [v161156_b01]. 18 October 2019.
- ↑ https://aaptiv.com/magazine/counting-calories-can-affect-mental-state
- ↑ https://www.forbes.com/sites/lipiroy/2020/04/24/fighting-the-covid-15-7-ways-to-maintain-a-healthy-weight-during-social-isolation/#71927ce35051
- ↑ https://www.webmd.com/food-recipes/news/20040727/fat-helps-vegetables-go-down#1
- ↑ https://www.sciencedaily.com/releases/2017/10/171009124026.htm
- ↑ https://www.today.com/health/coronavirus-how-stop-overeating-avoid-weight-gain-self-quarantine-t177113
- ↑ https://www.forbes.com/sites/lipiroy/2020/04/24/fighting-the-covid-15-7-ways-to-maintain-a-healthy-weight-during-social-isolation/#71927ce35051
- ↑ https://www.news4jax.com/health/2020/04/06/avoid-the-covid-15-dont-gain-weight-in-lockdown/
- ↑ https://www.healthline.com/health/overhydration
- ↑ https://www.healthline.com/nutrition/10-reasons-why-good-sleep-is-important
- ↑ [v161156_b01]. 18 October 2019.
- ↑ https://www.netdoctor.co.uk/healthy-living/fitness/a27494/benefits-of-exercise-with-friends/
- ↑ [v161156_b01]. 18 October 2019.
- ↑ [v161156_b01]. 18 October 2019.
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