Does lockdown make you fat? Here’s how to prevent mistakes
If we are not talking about lockdown, we are talking about self-isolation, the reduction of working activities outside the home and going out, but the substance does not change. Since the emergence of the Sars-Covid virus as a pandemic, lockdowns and other similar measures have allowed the contagion to be contained, but with some unpleasant effects.
Starting with the extra pounds.
DOES LOCKDOWN GET FAT? HERE IS THE DATA.
According to a Coldiretti report published in mid-October, 44% of Italians have gained weight with the restrictions imposed on mobility. But obese people in 54% of cases had a weight gain of 4 kilos more, thus worsening their situation.
In addition to staying at home, the reduction of all forms of physical activity in 53% of total cases, an increase in the consumption of alcohol, sausages, flours and cheeses, weigh on our waistline. Nearly 45% ate more sweets.
In fact, we add disordered eating, a tendency to cook substantial dishes given that we are at home for a large part of the time.
So if the lockdown makes you fat, taking into account that, if we are not in a situation of total lockdown, we are still in situations of severely limited mobility and that this situation will go on throughout the winter of 2020, let’s see what to do.
In fact, are there any precautionary measures to avoid gaining weight with the lockdown, but without adding stress to a life that has already become difficult?
HOW NOT TO Grease DURING LOCKDOWN OR SELF-INSULATION
Move more often if you don’t want to get active.
The first big mistake that we can deduce from the data was the increase in sedentary lifestyle. Smart-working also means not having to prepare, go out, walk or take the means. With the result that you spend more time sitting.
There are so many things we can do to move more.
For example, if we wanted to burn a lot of calories and increase metabolism throughout the day, it would be enough to take a five-minute break every hour of work or every hour spent at home, in which to jump rope for 5 minutes or do jumping jacks ( see here to know what they are).
In this article, I will mention many tricks that allow you to burn calories even while sitting.
Out of sight, out of flab.
The first big food mistake that everyone commits staying more at home is transforming it into an environment defined as “obesogenic”. I’ll explain how it happens.
You should know that the sight of food stimulates certain areas of the brain, between the celebratory precortex and the visual cortex. And that these areas contribute to triggering the sense of hunger.
Put simply: if I have food in the house such as snacks and sweets, knowing that they are there, at hand, opening the fridge and finding them in front of her, opening the pantry and finding them in front of her, etc., leads me to eat them. I can’t think of controlling myself.
So the very first thing to do is to avoid creating this environment. Because everything starts from there.
There’s no need to say I’ll eat less from tomorrow if I keep having cookies and chips in the pantry.
Let’s add the stressful time.
The more I am stressed by the news I hear, by the difficulties, the more difficult it will be to resist certain reminders.
So, cleaning the pantry. Stockpile yes, but healthy stocks. Fruits, vegetables, yogurt and low-fat dairy products, at most a packet of almonds or dark chocolate.
Cooking is fine, but you can also do it lightly.
There are many cooking blogs that offer us light recipes, here for example I list some.
We can make low calorie cookies and desserts at home.
On the one hand we knead and create, on the other we avoid accumulating weight.
Many do this curious thing, but it turns out to be a double-edged sword. They start cooking delicious things, thinking of letting family or partner eat them.
Unfortunately our brains are smarter than that, I explained it to you in point two.
If I see chocolate, sugar, honey, if I bake cookies, my brain will tell me: eat cookies. We can obviously hold back, but up to a certain point.
Picking here and there also translates into extra calories.
We can make somesoups like this , we can make low calorie muffins like these here , pies that are healthy and low calorie like this .
In short, we must not avoid cooking, but cooking in a different way.
Yes to the sun, to the light in any case and in every way.
Spending time indoors means spending time indoors. And this, especially if the sun is pale outside, means spending time in a darker environment, which has an effect on our hormones, our mood, and in general contributes to weakening us. What can we do? First of all, wake up early in the morning, always and in any case, avoiding sleeping during the day.
If anything, let’s go to sleep before evening. The earlier we wake up, the more hours of daylight we have.
At the same time it is important to raise the shutters in every room, so that the house is transformed into a brighter place.
If we have windows, balconies, and so on, even if it’s cold let’s expose ourselves more to light. Especially until lunchtime. And we use warm, not cold, lights in the evening.
And if you want to do physical activity you are spoiled for choice …
It’s not like closed the gyms so I can stay on the sofa. Just go to youtube and it’s full of videos on how to train at home. In this article I will give you many examples : from dancing to walking at home, from HIIT to bodyweight exercises.
Learn the smart plate trick.
If you learn this simple trick, you don’t have to go on a diet. Guaranteed. You just have to be careful about eating vegetable or fruit snacks between meals. The trick is this.
Limit lunch, dinner, and breakfast to what you can put on one plate. For breakfast on a smaller plate.
Do not put on the table other dishes than those portioned for everyone. Type free plates of meats and cheeses. No.
Everyone will have only his plate.
Half of the plate must have vegetables or greens.
You can choose what you want, but potatoes, corn and legumes remind you that they are not vegetables. Just season them with a teaspoon of oil per person and abound on this half.
Now you will tell me: but I don’t eat vegetables for breakfast. No, for breakfast, half of the plate is fruit.
Just choose low-sugar fruits, such as citrus fruits, red fruits, kiwis. Or at least apples and pears.
Let’s go see the other half of the plate.
For lunch and dinner, the other half will have just under a quarter of carbohydrates, that is, pasta, rice, potatoes, corn, polenta, cereals, bread. The other quarter, however, more abundant, of proteins: that is meat, fish, egg whites, two eggs, cottage cheese, Greek yogurt, skimmed quark cheese, natural tofu.
On the other hand, if you eat legumes, avoid carbohydrates and eat half a plate of legumes only. For this other half, limit yourself to another teaspoon of oil.