Because of the coronavirus, we all try to protect our health and the health of others by staying in our homes. Staying at home for a long time causes some stress. This stress makes eating more attractive. As a result of harmful and overeating, there is, of course, an inevitable weight gain. Of course, it is possible to spend this process healthily by gaining some habits and paying attention to these. So what are the precautions we need to take to control weight during this period in our home? Here are the answers ...
Get new hobbies or maintain existing ones
These days are the time to deal with what we can enjoy. For instance, painting at home, playing sports, attending online training, reading books or watching movies can prevent unnecessary eating. Often, our body wants to eat to release the hormone of happiness and reward hormone in case of stress. But removing the source of these hormones from the action of eating and directing them to what we enjoy enables us not to eat unnecessarily. Also helps us to have fun and develop.
Never neglect exercising
An important part of weight control is eating right. The rest is to exercise, rest and stay away from harmful habits. Thus, it is of great importance to carry out these actions besides nutrition. During your stay at home, you can exercise with sports equipment such as pilates ball, mat, dumbbell, rubber. You can also use your body weight without equipment and stay fit. These days, many sports trainers share exercise programs on social media. You can start your sports adventure by following these accounts.
Start your day with a healthy and varied breakfast
Begin the day with a varied and healthy breakfast. Instead of sugar-containing foods such as molasses, honey, chocolate and jam, start with high-content satiating foods such as greens, cucumbers, tomatoes, feta, olives and boiled eggs. A good breakfast will prevent unnecessary food during the day.
Take care to consume refreshments
Many people think that they lose weight with long and irregular fasting periods. But, putting the body into hunger stress for a long time will ensure that the food consumed after fasting is stored as fat. Instead, eating right by little will keep your metabolism vigorous. The right snacks will keep your blood sugar level. Thus, it is very important to choose the right snacks such as a handful of roasted chickpeas, 1 tablespoon of dried grapes, 3 apricots, 6 pieces of almonds, 3 tablespoons of oatmeal, 1 bowl of yoghurt, 1 slice of feta cheese, 1 cup of kefir, 2 whole walnuts.
Don't put unhealthy snacks in your home
These periods are very critical for weight. Many people buy unhealthy snacks in line with curfew or thinking they will stay home for a long time. The thought here is "I don't eat, but let it be, maybe it will be necessary." But the moment unhealthy food enters the house means that it will be eaten. So the junk food that enters the house is very difficult to refuse. Thus, it should be avoided from packaged, unhealthy and high-calorie foods. If a person needs sugar, he should pay for it from the fruit. Since the fruit may also have high sugar content, it should not be exaggerated while consuming.
Eat a probiotic and prebiotic-rich diet
There are more bacteria in our body than cells. These bacteria are of great importance for our digestive system. Increasing the number of friendly bacteria, and preserving the microbiota balance means the correct functioning of our digestive system. In this regard, consuming probiotic-based foods such as homemade yoghurt, kefir and sauerkraut will prevent the occurrence of weight problems caused by the digestive system. Besides, fruit and vegetable consumption should be given importance to eat rich in prebiotics that enables probiotics to increase.
Take care to drink water
It consists of 50-70% of the water in our body. For the body to work and burn fat, water consumption is needed. To maintain the functioning of the body during these quarantine days, around 2.5-3 litres of water consumption is important. In this regard, having a special "glass water bottle" with you will affect the process positively.
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