Due to the coronavirus, many of us now spend most of our time at home. During this period, boredom, free time at home and stressful times push us to constantly eat and drink.
This week, I will tell you ways to get through the quarantine period without gaining weight:
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Pay Attention to Your Sleeping Pattern: Sleep is one of the most important factors that keeps you healthy and strengthens your immune system. Insufficient sleep causes a decrease in the level of leptin, a hormone that indicates saturation level. In this case, even when your body is not hungry, it sends a signal to the brain to eat, causing you to eat more. Insufficient sleep increases the level of hunger hormone, which increases appetite. It also increases the level of cortisone hormone by creating stress in the body. In conclusion; Poor sleep disrupts the hormonal balance and pushes you to constantly eat. Therefore, try to sleep at least 7 hours regularly every day.,
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Make sure to start the day with breakfast: Breakfast meal will help you start the day fit and energetic. provides. Starting the day without breakfast will cause you to eat more at other meals. It would be a healthier choice to have eggs, white cheese, greens, tomatoes, cucumbers, olives and whole grain bread instead of honey, jam, chocolate and fatty cheeses for breakfast. Portion control is important for your weight control when choosing these.
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Add Snacks to Your Diet: Add small healthy snacks to your daily diet. These snacks help you control your weight by regulating your blood sugar and preventing you from eating at main meals. 1 glass of kefir + 1 portion of fruit or 2 whole walnuts + 1 portion of fruit or 4 tablespoons of yoghurt + 3 tablespoons of oatmeal... etc. healthy There may be snack alternatives.
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Prepare Healthy Snacks at Home: In this process, you can turn to unhealthy snacks such as chips, cola, chocolate, biscuits to fill the gap. In order to control weight, you can make recipes sweetened with unsweetened fruit that you can prepare at home. But here is another point you should pay attention to. or consume them with portion control.
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Be Careful with Your Carbohydrate Consumption: In a healthy and balanced diet, 55-60% of the energy is provided by healthy carbohydrates. If you want to control your weight during this period, choose whole wheat bread, brown bread or einkorn bread in appropriate portions instead of rice, pasta, pastries and potatoes in your meals. If you are craving rice, you can choose 3 tablespoons of bulgur rice instead of 1 slice.
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Drink Regular Water: Water consumption helps both your metabolism and fat burning. It is essential for. Therefore, make sure to drink at least 2.5 liters of water daily.
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Consume Vegetables and Fruits at Every Meal: Vegetables and fruits; It is an alternative that you can add to every meal with its vitamin, mineral, fiber and low calorie content. These foods help you control your weight by creating a feeling of fullness in a short time.
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Exercise Regularly: Regular exercise will be good for both your weight control and your mental health. In this process, you can complete your physical activity with the online Leslie program that I recommend to you.
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Be Aware of Your Emotional Hunger: In case of emotional hunger, you eat for your emotions, not for your stomach. During quarantine days, you may want to eat a single food such as wafers, chocolate, or hamburgers to fill the gap. In this process, realize your emotional hunger and focus on activities that will make you happy (reading books, breathing exercises, watching movies, listening to music, etc.) instead of being busy with food. Stay healthy..
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