You’re in a social lockdown, not a health lockdown. Now you’ve finally got the time to look after your health. So follow the tips below to manage your weight during the lockdown.
Ashu Gupta’s Diet Clinic tips to manage weight during the lockdown
You can try following intermittent fasting for 16 hours and skip your breakfast. When you feel extremely hungry on some days, you can have a cup of black coffee without adding sugar. This will be sufficient to curb your hunger. It might feel hard in the first week but you will soon get habituated and wouldn’t crave your breakfast anymore.
- Climb up and down your stairs frequently
Since you obviously can’t go to your gym during the lockdown. So make sure that you try, for example, 500 jumps on 200 stairs per day. You don’t have to try doing it all together right at the beginning. You may distribute it throughout the day and slowly improve the count.
Maintaining a diet journal can go towards helping you to remain fit and healthy. Write down the quantities of all that you drink and eat with proper meal timings and the levels of your activities or workout. Avoid excessive calories in food. Always check the day’s chart before going to bed.
- Keep healthy indulgences around you
During the long lockdown, many are skipping meals while spending time lazily and instead, having all kinds of unhealthy snacks. The idle mind leads to food cravings. But control yourself. You must avoid having unhealthy foods such as chips and fries. This could be done by storing healthy snacks like salted peanuts and biscuits to check untimely cravings. You may also keep a bottle of lemon juice in the fridge so that you reach out to a healthier alternative to soft drinks!
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If you walk while talking and grow it into a habit, it can break down several calories daily. We can’t have thousands of steps since we can’t go outside. But this can be a closer alternative to keep you fit to a certain extent.
Exercise is a vital immunity booster and you’ll need it even if you get infected by the coronavirus. Besides, exercising releases chemicals called endorphins that help you feel happy without depression and anxiety. Being entirely homebound, you can opt for simpler exercises like skipping, static running, etc., or more aggressive ones like yoga, crunches, or pilates. Also try cardiorespiratory, muscle-building, and stretching exercises. Preferably exercise at a fixed time for 45-60 minutes regularly.
Did you know that adequate sleep can help lose weight? Only make sure that your bedroom is dark and sufficiently cool to help you have a sound sleep. Lack of sleep also results in restlessness and weight gain throughout the day.
During the lockdown, you must remain hydrated to maintain good health. This would also keep you sated. So drink plenty of water and if possible, lots of lemonades, smoothies, and juices. Try finishing 3 bottles of water by 7 in the evening.
Lockdown gives the advantage of having more time in hand. So, forget about quick office breaks or rushed breakfasts. Now you can finally have your meals peacefully, taking your time. So try chewing your food properly by eating slowly. This breaks the food finer and helps in better digestion.
Too much salt intake can lead to weight gain or water retention. So it is best to consume salt only in the required amount. Have most meals before 7-8 pm. If you eat most of your meals hours before going to bed, the body can better digest them. Healthy digestion is essential to healthy weight management.
Ensure that you add all the vital micronutrients and macronutrients to your diet chart. Good-quality proteins, fats, and carbohydrates can keep you highly fortified and healthy. Never remove a nutrient from the diet without knowing its impact.
- Cut down on sugary foods and refined carbohydrates
Avoid refined carbs like white bread and sugary foods like cakes. Consume more whole foods having complex fiber and carbohydrates. They aren’t digested fast and keep cravings away. Have more seasonal vegetables and fruitsHave at least 2-3 fruits daily. Seasonal fruits contain many healthy antioxidants. Such fruits and vegetables are also loaded with fiber which improves weight loss.
They contain multiple vitamins, minerals, and antioxidants. Pumpkin seeds, chia seeds, flaxseeds, walnuts, and almonds specifically aid in weight loss.
Dt. Ashu Gupta is one of the renowned weight-loss experts in Gurgaon and the best dietician in Gurgaon, Haryana who offers the best consultation regarding weight loss.
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