These days people are quite concerned about the possibility of weight gain during the duration of lockdown. This is true for specifically active working individuals, who now face a double blow of not being able to exercise along with easy access to food at home. This is an ideal combination for putting on weight.
Nutritionist and Dietician Avni Kaul is sharing tips to avoid gaining weight during the lockdown.
Eat Healthily, Wisely And Timely
It is true that being home-bound leads to easy access to food and snacks. With virtually no options for eating out, one is restricted to home food which is healthier and has low calorie, and low trans fat. To gain the further benefit, you can choose lower calorie snacks and food items like sprouts or salads instead of the usual fried pakodas, and samosa.
Most people are not burning off adequate calories while in lockdown. Therefore, your food intake must be less than usual in this period. Carbohydrates (fuel foods) are found in food items like whole grain bread, chapatis, rice, potato, etc. Consumption of these should be restricted during this period. Also, the body does not need any energy during sleep and therefore carbohydrates can be totally avoided at dinner. If satiety (satisfaction) is a concern with a restricted intake of carbohydrates, one could increase the intake of low/non-carbohydrate food items like pulses (dals), fresh vegetables, and fruits.
The importance of timely and consistent meals cannot be over-emphasized. Body metabolism works fine when nutritious food is ingested at consistent intervals, rather than abruptly. It is specifically essential to avoid eating dinner very late and sleeping soon after it. This habit of regular meals must ideally be followed even when there is no lockdown. Lastly, this habit is particularly vital for diabetics, as it prevents erratic blood sugar spikes.
You Are Supposed To Follow Social Distancing Not Distancing From Exercising
The physical and medical advantages of exercise are well known. There are 2 additional but lesser-known advantages of exercise, which are specifically relevant in crisis period. First, exercise is a good immunity booster that may be needed if one, unfortunately, gets infected with any disease. Secondly, exercise is a mood booster and has an anti-anxiety impact. Exercise, due to the release of chemicals known as endorphins, leads to a feeling of happiness and decreases feelings of anxiety and depression.
As you are completely homebound, you need to adopt exercises suitable for restricted areas. These can include simpler and less aggressive type of exercises such as static running, skipping, or more aggressive types such as crunches, Pilates, and yoga. Generally, 45 minutes to a 1-hour daily exercise is sufficient. Exercise needs to be done most days in a week and if possible, daily.
It Is All Inside Your Mind
Like several modern-day diseases, obesity also has a huge ‘mind’ component. While the country needs one to stay indoors at this time, it does not need one to eat more, become inactive, and add weight. In fact, to the contrary, this is the time for one to evolve as individuals and make amends for whatever could be wrong in your lifestyles. To that extent, winning over this habit to eat more and exercise less, is also a mental act. Winning over your temptations appear daunting and impossible at first, but gets simple and possible with the passage of time.
Special Online Diet Program, Designed for Home Quarantine
Do anxiety, boredom, and stress from home isolation are causing you sleeplessness, fluctuations in blood pressure and sugar levels, frequent indigestions? Are you worried about your immunity level and weight gain due to the homestay and due to the absence of morning walks and Gym?
Join Nutritionist Avni Kaul’s special online diet program, designed to keep you fit, reach weight loss goals and boost your immunity while you stay during the home isolation. To know more and book your online appointment, call 9953228642.
Talk to the Nutritionist Avni Kaul to know more about Special online diet programs for weight loss and obesity management, Therapeutic Diets for people suffering from Thyroid, Diabetes, Hypertension, PCOD, Irritable Bowel Syndrome.
