It is obvious that staying at home and paying attention to hygiene rules are the best precautions that can be taken in these days when we are fighting against the coronavirus that has affected the world. In my previous article, I mentioned that the immune system must be strong in order not to be affected by the virus and to overcome the disease even if it is affected, and what can be done to strengthen the immune system.
You may be overeating what you eat while trying to strengthen your immune system or out of boredom because you are 'staying at home'. We should never forget the saying 'What is toxic is the dose'; Because it is a huge mistake to think that consuming more foods that are beneficial to you will be more beneficial. Excessive foods consumed while trying to strengthen the immune system may cause weight gain.
The stress and anxiety caused by the situation we are in; It may have increased the interest in sugary foods, fast food and junk food. Although the consumption of such unhealthy foods may be a source of momentary happiness, it does not contribute to the solution of the problem that lies in the corner. On the contrary, when we cannot prevent it, it turns into another source of stress such as 'weight'. As the time spent at home increases, eating begins to be done as an activity other than necessity. Arbitrary eating behavior, even though the need is not felt, is one of the reasons for weight gain, as is an increased tendency to consume harmful foods. The slowing down of the metabolic rate due to decreased activity can also cause weight gain.
In order to eliminate the weight gain caused by all these reasons, it will be useful to plan what to do during the day and to remember that eating is not an activity but a need. Apart from this, activities that can be done at home to increase the metabolic rate will also help prevent weight gain.
When planning the time spent at home, having breakfast as soon as possible after waking up is very important to both balance the appetite and increase the metabolic rate. Consuming 2 liters of water per day also accelerates the metabolism and helps reduce the amount of high-calorie ready drinks and large amounts of tea and coffee that can be consumed during the day. Consuming salad at every meal creates a feeling of fullness While it ensures that food comes faster, it also limits the consumption of higher-calorie meals. Individuals who are bored at home should be careful not to open the refrigerator door unless necessary, and should include movements and exercises they can do at home in their daily plans.
You can examine how many calories daily chores and exercises that can be done at home allow you to burn:
(The calorie values given are valid for the movement of a person weighing 70-80 kg for 60 minutes. When the time is shorter or you become weaker, The calories burned in people will also decrease.)
-
Wiping the floor (leaning, on the knee): 250 calories
-
Ironing: 125 calories
-
Dusting, cleaning high shelves, installing and removing curtains: 50 calories
-
Washing dishes: 120 calories
-
Wiping windows: 160 calories
-
Cleaning the bathroom: 200 calories
-
Taking brisk steps at home: 200
-
Doing yoga: 225-365 calories
-
Lifting weights: 450 calories
-
Light aerobics: 455 calories
-
Running on the elliptical: 450 calories
-
Jump rope: 1000 calories
-
Pilates: 200-450 calories
-
Squat : 400 calories
-
Doing crunches: 350 calories
-
Planking: 600 calories
-
Jumping: 400 calories
Read: 0
