10 nutritional tips to not gain weight during this second situation
Remote work, confinement with or without children, lack of physical activity, stress in the face of this uncertain situation ... Like 54% of the French, you may have gained 2 or 3 kilograms during the first confinement. Our nutritionist gives us his advice to reduce breakouts and avoid pitfalls.
Bad habits you risk acquiring when working remotely
Being at home, with the surrounding tension and boredom that can channel the tip of your nose, there is the danger of snacking throughout the day. Cabinets under the hand and under the eyes can increase cravings, thus increasing the amounts of food consumed. There is also the danger of not eating real balanced meals, but only small snacks on the go, continuously, from morning to evening. It is a vicious cycle, because it can lead to weight gain, but also digestive problems, because you no longer eat properly and the body is upset.
We can also put sports aside, by losing our routines and habits. The gym is closed, we find ourselves lost, and we put sports in the background. While in fact, thanks to free apps for exercising at home in particular, there is no excuse to stop doing regular physical activity. Rather, it is necessary to maintain your fitness, not to become fat, and to keep your spirits high.
You have kids at home and/or you're not used to cooking...how do you do it?
It's time to take the time to cook
Remote work, confinement, also known as saving time during the day, thanks to fewer trips and business trips from home... What if we took the opportunity to take the time to cook balanced meals for the whole family or just for ourselves? And why should children eat differently if their age allows it? This may be the time to establish good eating habits. And when you have time, you have more fun cooking: It's quite different from having to cook while you're in a hurry, and tired after a long day of running. For those unfamiliar with cooking, it's time to get started and try simple recipes to get started, before trying new things.
Healthy and balanced meals for the whole family
keyword? A balanced and varied diet. We try to provide vegetables, whole or semi-complete starches, a source of animal or vegetable protein of your choice (meat, fish, eggs, tofu, tempeh, seitan) and a source of vegetable fats (olive oil, sunflower, rapeseed, hazelnuts, walnuts...). Note, however, that tofu and tempeh are soy-based and therefore not recommended for youngsters.
We focus on spices
Low morale linked to the current situation? There is no way to get depressed at mealtimes! We prepare delicious dishes, not forgetting all the spices that will enhance the flavors: coriander, parsley, garlic, onions, paprika ... As a bonus, we take advantage of the many health benefits of spices.
Family sharing moment
Meals at home, which increase in number during confinement, are also a moment of sharing. This is an opportunity, for example, to involve the children in preparing a good cake that they can savor with pleasure at tea time.
Also, remember that candy is just as bad for your kids as it is for you, so there's no reason to have them around the house. Remember to put it aside if there are any in your house...
Eating snacks, stress and boredom: we avoid resorting to food
Get in good spirits
At first, staying positive and busy (apart from working remotely) will reduce your risk of snacking drastically. Also remember to be in a clean and tidy environment, and to get dressed daily rather than staying in pajamas or jogging: it is essential to keep your spirits high!
Be careful to reduce snacking
It is not only important to think about exercising at home regularly, but you also need to find activities that benefit you and make you happy, away from all the worrying information that spreads and generates stress. Good book, online training, listening to podcasts, DIY, arranging, yoga sessions, meditation, DIY, drawing, sorting in closets... Stay in touch with your family and friends, and share positive messages as soon as possible.
Make sure to shop "smartly" to avoid temptations
The timing of the races is crucial to avoiding weight gain. Be vigilant, the goal is to fill your tanks with raw and healthy products as much as possible, and to avoid industrial and carefully processed products. Eating good foods that will keep you healthy is more important than ever!
Divide your diet
The ideal, when you are at home, is to divide your diet as much as possible, by eating three meals and two snacks. Snacks, when a dietitian calculates them, aren't an addition to the calories, but just a better segmentation. Instead of dividing 1,800 calories, for example, into three meals a day, we'll break it down into 5 meals. This will avoid the temptation to walk into the kitchen between meals...
Healthy snack ideas
To avoid throwing ourselves at packages of baby cakes, expect snacks, by planning a healthy snack that makes us happy.
- Banana with peanut puree
- Fruit compote without added sugar with almonds
- Natural vegan yogurt with frozen red fruits and a square of dark chocolate
- Small sandwich of wholemeal bread, cheese and raw vegetables
- Quraish cheese with a chopped apple and a few hazelnuts...
- Balanced diet and physical activity
Of course, a balanced diet does not exclude daily physical activity. Even at home, it is possible to move. Cardio exercises like squats can be done all over, and sheathing a mat will help you maintain your posture and engage all your muscle chains. Just like carefully prepared meals, confinement may also be an opportunity to do more exercise than usual, when you don't have time to move around, take the kids home, school or nursery, etc. Therefore, we maintain a balanced diet and physical activity, keeping an eye on the children, if you have any at home!