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TOO MUCH FOR POUND DURING CONTAINMENT | |
| Containment, linked to the coronavirus pandemic, upsets our routine, including food and in this period it is not a question of gaining too much weight. How not to gain weight during this period of isolation ? Eat a balanced diet and keep your weight in shape ? First establish a personalized nutritional assessment In order not to gain weight and be healthy, it is important to know the number of calories and macronutrients (proteins, carbohydrates, fats and fibers) that your body needs. These nutritional contributions differ according to sex, height, weight, physical activity ... Health applications can help you establish a personalized nutritional assessment. Stock up on vitamins Antioxidant, vitamin C protects our white blood cells, stimulates the production of immune molecules to fight microbes and viruses. Foods rich in vitamin C: kiwi, pepper, red cabbage, parsley, orange, red fruits, broccoli ... You can also take a vitamin C supplement to support the body. Vitamin D To stimulate your immune cells, expose yourself to the sun or light at least 15 to 30 minutes a day, even if you only have a small balcony. Food will cover the rest of your needs in vitamin D. Foods rich in vitamin D: fatty fish (salmon, mackerel, herring, sardines), eggs, dairy products (milk, cheese, cottage cheese), avocados, mushrooms, dark chocolate, cod liver oil ... Positive Stress and fear have direct consequences on some of our receptors. This can cause our immune defenses to drop. To reduce sources of anxiety, avoid connecting to the news channels continuously. Once or twice a day is enough. Rather think of yourself: read, play board games, garden, listen to music. Meditation and yoga are also good supports. Cook Forget the dishes already prepared! Take advantage of this free time to cook. You will thus avoid consuming additives, added sugars and saturated fats… Choose the variety and, in the evening, eat lighter. Practice sport at home Just because you're locked up at home doesn't mean you can't play sports at home. Some suggestions: - Get up and walk every 30 min. Work standing when possible, if you telecommute - Stretch - Clean up: windows, vacuum cleaner, floors ... Many coaches, gyms, Youtubers offer free training sessions during the confinement period -Practice basic exercises: squats, lunges, pumps, sheathing ... Pay attention to your postures to avoid injuries. Avoid snacking Boredom is often a cause of snacking… To avoid it, take the time to eat during meals and savor all the flavors. It will be easier to resist the temptation if you have neither industrial cakes nor sweets in your cupboards. The snacking is played from the moment of the races! A hollow ? Opt for a fruit, a white cheese with honey, a tea… Sleep Lack of sleep can make you fat. Take advantage of the time at your disposal to go to bed earlier and wake up later. Above all, monitor your nutritional intake. |
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| Emily Jackson for DayNewsWorld | |
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