10 tips to avoid gaining weight at home
When you are stuck at home due to sanitary confinement, it is very easy to turn to the refrigerator and the cupboards in the kitchen for comfort. Stress , boredom, craving for sweets, emotional food becomes a refuge to decompress.
So how do you avoid gaining weight during these moments of confinement? Here we offer you 10 tips to avoid gaining weight during confinement .
1- Keep the rhythm of 3 meals a day
The idea is to avoid eating haphazardly and at any time of the day . Rhythming your days can limit cravings. The challenge is not to upset the setting of your metabolism with several meal intakes at staggered times.
Because that’s how you accumulate calories and extra pounds. It is therefore essential to maintain your three meals a day so as not to gain weight, and “perhaps in addition to a small snack in the afternoon”.
2- Limit snacking
Snacking can have serious health consequences . We often don’t snack because we are hungry, but because of a sudden craving for comfort products, sweet, fatty or salty, and therefore very high in calories.
These additional nutritional intakes which will be added to the daily intakes will sometimes cause very significant weight gain . Other problems can also arise ( cholesterol , hypertension, diabetes,) if the snacking lasts over time.
3- Make useful supplies
The goal: to avoid snacking and junk food . Confinement forces you to design the menu of your plate well, because travel is restricted. It is possible to limit temptations by buying fewer cravings products.
This will allow you to do your shopping for the benefit of a balanced diet. Think much more of fruits and vegetables rather than chocolate bars and candies. So you could, for example, prepare snacks of carrot sticks with cottage cheese, when you’re feeling peckish.
4- Favor foods with a low glycemic index
Spikes in blood sugar lead to spikes in blood sugar levels . In this case, there is a high risk of weight gain due to the large stores of sugar in the cells. The body no longer uses fat reserves.
This situation associated with the immobility of confinement can only lead to weight gain. So opt for foods with a low glycemic index ( vegetables , legumes, fruits, cereals, rice, bread, pasta, etc.) that give rapid weight loss results.
5- Cook your own meals
Are restaurants, bars and cafes closed? It’s time to be creative and find slimming recipes: the internet is full of them. Prepare your favorite dishes yourself by letting yourself be surprised by new flavors.
It’s good not to deprive yourself of what you love during confinement. The important thing is to moderate sugars and fats . Treat yourself by eating healthy and varied. The kitchen will relax you, which is good for morale and the line.
6- Consume detox drinks
Detox drinks have a diuretic and depurative action . They are effective during slimming diets and the change of pace imposed by confinement. They promote the elimination of waste accumulated by the body.
In order not to gain weight, we will choose plants such as guarana, mate or green tea which intensify the burning of fat. They are very gentle drainers whose effectiveness is wide.
7- Avoid vitamin D deficiency
Anti-depression and anti-fatigue, the effects of a balanced intake of vitamin D will prevent you from slouching in front of the television all day long. Vitamin D is an energy , metabolism and mood booster . The secret of a healthy glow and rhythm in the body to avoid weight gain.
To fill it up, bet on fatty fish , eggs and certain dairy products . Also relax regularly on your terrace for 20 minutes before 10 a.m. and after 5 p.m. to enjoy the benefits of the sun’s rays.
8- Drink lots of water
One of the risks of confinement is not thinking about drinking enough. However, it is important to hydrate regularly during these times of immobility to eliminate toxins and drain the metabolic waste linked to the burning of calories.
Water is an important source of minerals, it fills the stomach and temporarily takes away the feeling of hunger . To vary the pleasure of drinking, try to incorporate flavors into your water: lime, watermelon, oranges, mint, strawberries…
9- Limit the intake of alcohol
Alcohol is a significant source of calories . Excessive consumption of strong alcohol (especially whiskey) and beer makes you fat or gain belly. In fact, alcohol opens the appetite. When you stop it, your appetite is better regulated and you eat less.
So be reasonable during aperitifs . In addition to the calories that will have a negative impact on your line, your sleep may also be disturbed.
10- Play sports
The exceptional situation of confinement requires any adapted physical activity . Your muscle maintenance requires almost no equipment: do household chores and vacuum to sweat a lot and lose calories.
If possible, use the interior stairs of the home by going up and down them several times a day. Dancing will also allow you to let off steam. Finally, if you have the equipment and the space, ride an exercise bike or rower. Also consider yoga.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.