Quarantine has changed many of us, including some physically. Self-isolation, constant snacks, from movements - trips to the refrigerator. All this leads to the appearance of extra pounds. In the column for MC.today Sofia Rozhko, a certified nutritionist and founder of theBODY school, told what to do if you gained too much for quarantine. Further - from the first person.
Extra kilograms in quarantine appear as a result of two processes: stagnation of fluid in the body and excess fat.
I will explain how this is related to each other, why you do not need to scoff at yourself with the help of grueling workouts in the food film, and give some tips on how to return to normal mode without stress.
There are more of you, but partly it is water
The level of physical activity in quarantine fell for everyone. We move less: we don’t have to go to work, we don’t have to go out for lunch, the gyms are closed, and the way from the bed to the computer or the refrigerator is less than a minute.
Under such conditions, fluid stagnates in the body and swelling appears.
The best thing you can do now is to add at least some physical activity in the first stage. It can be a 40-minute walk at one pace, any exercise, dancing or a 30-minute workout at home. All this will remove fluid stagnation and improve your condition.
In addition to a low-activity lifestyle, fluid stagnation also appears when you overeat carbohydrates.
When there is a lot of glucose in the body, it is deposited in the liver and muscles in the form of glycogen. And one glycogen molecule attracts 4 water molecules!
When you have eaten bread, chips, sweets, even fruits, or drank a lot of alcohol, an excess of glucose is formed in your body, which is then converted to glycogen and stored in the liver and muscles.
A sharp jump in weight per night is associated with this: for example, when in the morning you saw on the scales plus 1,5-2 kg. This is the accumulation of fluid and glycogen in the body.
If this story is about you, remove fast carbohydrates, a lot of fruits (leave 1 fruit per day), white bread, alcohol and sweets from the diet.
If you can’t do it without sweets at all, take a small piece of dark chocolate (not milk) and combine it with food. That is, do not eat it separately, especially with tea or coffee, because in such a combination these products also give puffiness.
How to lose weight without stress for the body
You need to understand that fat is a high energy substance. So, 1 kg of fat in the body gives 7,5 thousand calories of energy. Accordingly, in order to "burn" 1 kg of fat, you need to spend such an amount of energy.
This does not mean that you need to wrap yourself with cling film and run 10 km when you haven’t even run 2. Remember that your body is very smart. And if you give him such a portion of stress, the next day you run the risk of breaking - that is how our nervous system works.
Therefore, I will give some tips on how to reduce the amount of fat without mocking myself.
Reduce the portion size and add vegetables
Reduce your carbohydrate, protein, and fat intake and add more vegetables. Of course, you also need carbohydrates, proteins and fats, but take half of your plate to vegetables. So your portion will be quite large, and its calorie content will be less.
It is also important to eat low-fat protein: low-fat meats, low-fat fish, eggs. And add vegetable fat, as it gives good satiety and is beneficial for the body. It is found in vegetable oils, avocados, nuts, seeds. You can add some vegetable fats to each meal. But remember the quantity: 5 avocados are also bad.
Do not “bite”
Remember that a snack is also a meal. Coffee with milk is a snack, coffee with milk and cookies is a fairly high-calorie snack.
Have breakfast, lunch and dinner regularly and fully: this will make you less hungry.
If you really want to have a bite to eat, choose useful alternatives: marshmallows, whole grain bread with peanut butter, cereal-nut bar, a serving of yogurt, one fruit or a small portion of berries.
Also remember that you need to eat 2,5-4 hours after the last meal. Maintain the correct intervals and make competent snacks.
On the subject: Lose Weight Fast: 3 Popular Interval Fasting Diets in the World
Keep track of your water balance. If you drink a little water, there will be no lymphatic drainage and you will return to what was mentioned above - swelling.
Get More Active
After you slowly began to enter daily physical activity, you can do something more active.
When you, for example, run or jump through a skipping rope, your heartbeat speeds up. The heart uses fat as a source of energy. Accordingly, when you engage in active sports and your pulse quickens, the processes of lipolysis (that is, the breakdown of fat) are enhanced.
However, remember that it is impossible to exhaust yourself with high-intensity training. Start small, and when you get used to it, you can gradually increase the load.
The material is published for educational purposes and is not a medical recommendation. ForumDaily Woman is not responsible for the consequences of self-medication and may not share the views of the author or expert.