How to adjust your diet?
To compensate for a sedentary lifestyle, Roskachestvo experts advise adjusting your eating habits. To begin with, says Anna Ivashkevich, nutritionist, clinical psychologist-dietitian, member of the National Association of Clinical Nutrition, we need to give up such fast food, which is attractive to many, but harmful. Pizza, burgers, French fries, chips, nuts and other “joys” - it’s best to exclude all this from the diet.
It is worth reducing your alcohol consumption. After drinking strong drinks, it becomes more difficult to control the amount of food, and as a result, a person overeats. Moreover, alcohol itself is quite high in calories.
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The nutritionist recommends limiting yourself to fried and fatty foods. Among nutritious dishes, you should give preference to protein ones: poultry, rabbit, fish, cottage cheese and eggs. And instead of frying meat, it is better to boil, bake or steam it.
It is important to control the amount of fat you consume, but you should not completely give it up. Fats help protect the body, which is especially important during an epidemic. During the period of reduced activity, the amount of fat is calculated from the ratio of 1 g of fat per 1 kg of weight. That is, if a person weighs 60 kg, he needs to consume 60 g of fat per day from various foods (meat, fish, avocado, vegetable oil, etc.).
To maintain a fast metabolism and healthy digestion, you need to add more fiber to your diet: grains, vegetables and fruits.
It is advisable to replace cookies, candies and other sweet snacks with a healthier alternative. Fresh vegetables and fruits can be cut into strips, so they will be convenient to eat when you want to have a snack.
It is also important to remember about water balance. As a rule, it is easier to control the amount of liquid you drink at home, because water is always at hand. Apart from other drinks, the nutritionist advises drinking at least three glasses of water a day. You can add lemon to it or make a fruit drink (for example, from cranberries or lingonberries).
Before you go into the kitchen and eat anything, you need to ask yourself whether you really want to eat or just need to rest. If you need a break from work, you can spend your free ten minutes doing something more useful, such as stretching or meditating. And in order not to run to the kitchen every time you start to feel tired, it is best to plan your meals for the day in advance.
Worse than coronavirus: how not to gain weight while staying at home
There is a quarantine in the world, everyone is advised to stay at home and wait until the virus recedes. Sitting within four walls for a long time and lack of constant exercise can have a detrimental effect on your body and health. We figured out how to keep ourselves in good shape while staying at home, and play sports when we can’t go out.
Correct charging
Doing exercises in the morning has been recommended since childhood. A few exercises at the beginning of the day are indeed very beneficial. Now that your entire day is spent at home, you can definitely find time to charge. It’s better, of course, in the morning - exercise helps the body wake up and improve performance.
An important difference between exercise and training is that your body should not get tired, on the contrary, it should gain energy and cheer up. It is important to do charging correctly. Here are some tips:
- You can’t start charging immediately after waking up, give your body 20-30 minutes to wake up
- Exercises can be done while listening to your favorite music or morning TV show; this can lift your mood and help you get ready for physical activity.
- if it is difficult to do exercises on an empty stomach, drink a glass of mineral water, juice or tea before starting
- choose exercises for yourself that will not take away your strength; in the morning you need to gain them, not waste them
- start your exercises with a warm-up, the muscles need to be warmed up and stretched, and finish the same way
Charging will take you no more than half an hour, even ten minutes will be enough. You need to do exercises regularly, otherwise sudden physical activity can cause stress in the body.
Workouts at home
Exercise improves blood circulation and helps you gain strength at the beginning of the day, and regular exercise will help strengthen your body. To play sports, you don’t have to go to the gym or go outside. This can be done at home.
Pushing yourself to exercise while at home can be difficult. You will need good motivation. Ask yourself why you need to exercise and write down the answer so that it is better remembered in your memory. For example, we can offer this option: “I want to play sports to become strong and destroy the coronavirus.” Maybe not very plausible, but it sounds fun.
Also, plan your day around your workouts, otherwise you will never have enough time for them. Soberly assess your strength and do not burden yourself with long and exhausting exercises. By the way, regular exercise also helps you get into a rhythm and get used to daily stress. Turn off your phone and lock your cat in another room so nothing can distract you from your workout.
There are many useful and convenient applications that will help you choose exercises that are suitable for you in terms of load and duration.
- Workout Trainer - a large number of exercises with detailed instructions for implementation are collected here. All exercises are conveniently sorted by muscle group.
- Nike Training Club. This app has over a hundred workouts with detailed video instructions from experienced trainers. Here you can also create a training program for the month ahead.
- 7 minutes workout. The application is suitable for those for whom long-term training is not yet an option. The workout includes 12 exercises with detailed descriptions. Each exercise takes 30 seconds and 10 seconds of rest - a total of seven minutes.
Balanced diet
Finally, watch your diet. When you run to do your grocery shopping for the next week, keep a few recommendations in mind.
- Use liquid vegetable oil, preferably olive oil.
- Legumes are an important part of the diet, a source of protein and fiber. The choice of legumes is huge - peas, beans, lentils, chickpeas and others. Moreover, from each you can prepare a dozen different dishes and diversify your diet during self-isolation.
- Cereals - their choice is also huge. You don’t have to buy only rice and buckwheat; there is also bulgur, couscous, spelt, quinoa and many other grains.
- If your diet includes animal products, then buy a couple of dozen eggs. There are a lot of ways to prepare them, and they can be stored in your refrigerator for almost three months. You should choose meat that has less fat and cholesterol. Turkey or chicken meat is best; it has a low concentration of fat and a lot of protein.
- Of course, vegetables and fruits. Vitamins will definitely not hurt you now. Frozen vegetables are also suitable, the main thing is not to violate storage rules and not subject them to cold freezing. The most useful fruit is apples. They contain pectin, which removes cholesterol and toxic substances from the body. Persimmon is rich in vitamin A, it saturates well, does not affect weight, strengthens the immune system and speeds up metabolism. Bananas are good for a snack. They are quite high in calories, but rich in potassium and magnesium, which give energy. Bananas also contain tryptophan, which is converted into serotonin, the hormone of happiness.
Also, practice good personal hygiene, wash your hands properly, and read. What else can you do while you're afraid to leave the house?
How to calculate the required number of calories?
Each person needs a different amount of calories. It depends on various factors: weight, height, lifestyle, metabolic characteristics. Roskachestvo specialists offer a scheme for calculating the approximate amount of calories for each day. First you need to calculate the basal metabolic rate (BMR) using the Mifflin-San Jeor formula (this formula is used by many nutritionists).
For women, the formula looks like this : 10 × weight (in kg) + 6.25 × height (in cm) - 5 × age - 161.
For men : 10 × weight (in kg) + 6.25 × height (in cm) - 5 × age + 5.
The resulting number must be multiplied by the physical load coefficient:
- 1.2 - minimal or no physical activity
- 1,375 – fitness classes three times a week (moderate exercise)
- 1.4625 – fitness classes five times a week (moderate load)
- 1,550 – intense physical activity five times a week
- 1.6375 – fitness classes every day (moderate load)
- 1,725 – intensive classes every day or moderate classes twice a day
- 1.9 - daily physical activity plus work related to physical labor.
By consuming the amount of calories calculated using this formula, a person will neither gain nor lose weight. If there is a need to lose weight, you need to subtract 15-30% from the resulting number.
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Difficulties with metabolism
Your own metabolism plays a big role in losing weight and keeping it off. If it works well, then you can eat more unhealthy foods without harming your figure. As your weight decreases, your metabolism gradually slows down. Accordingly, you need to eat less food to maintain the functioning of the whole body. But our brain is designed in such a way that when we reduce our diet, it begins to intensively produce hunger hormones. They cause you to overeat when you actually don't need that much food. This leads to a new set of extra pounds.
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With one diet, you can quickly lose weight, but due to the physiological characteristics of your body, you will quickly begin to feel unhappy. You will feel constantly hungry, and your brain will encourage you to eat something tasty, but harmful. Most likely, sooner or later you will break down and return to your usual diet, which will lead to excess weight gain.
Of course, before and after losing weight, you will have to eat less than before. But try to rationally approach the preparation of a new diet. Focus not on reducing the amount of food you eat, but on reducing calories. For example, start eating boiled chicken instead of fried chicken. You shouldn’t give up sweets, flour and other unhealthy foods forever. Compensate for their consumption with regular exercise.
How to combine nutrition and exercise?
It is important to properly combine physical activity and nutrition. If the workout is scheduled for the morning, you need to have breakfast about 30-40 minutes before it starts, advises Samira Mustafaeva, medalist of the World Championships in rhythmic gymnastics, founder of a network of fitness studios. In this case, breakfast should be carbohydrate-rich: you can eat yogurt, banana or muesli.
If you train during the day or evening, you need to eat at least one and a half to two hours before class. But if more than three hours have passed since the main meal (for example, lunch), then you should have a snack before training (about 30-40 minutes before).
To maintain weight, you also need to exercise regularly.
Regular exercise helps offset the calorie content of the foods you eat. For example, your daily calorie intake is 2500 kcal. But in a few months you managed to lose about 10% of your weight. Accordingly, now you need to eat 200-250 kcal less to maintain your figure. This is not a temporary, but a permanent restriction. Of course, you can reduce your diet. For example, avoid snacking between lunch and dinner. Or replace your favorite sandwiches with apples. It's good if you are comfortable adapting to new restrictions. But if they make you feel hungry, it is better not to change your diet. You can reduce the number of calories you consume through sports.
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Increase your physical activity so that you burn about 200-250 kcal daily. It won't require any serious effort from you. This is how many calories you can burn during a 1 hour walk if you walk quickly. You can also do fitness or yoga, ride a bike or join the pool.
