Quarantined at home: The best strategy for not gaining weight during childbirth
Refrigerator at hand, cupboards full, plus lack of activity: three factors that directly lead to weight gain! To make up for the sedentary lifestyle, follow these 10 tips from the experts.
Of course, during the period of healthy sleepiness, the priority is to protect our health and the health of our family. But what seemed like a dream to some, working from home, has proven more difficult than they thought. Because being deprived of picnics also means stress, boredom, depression... which is very bad for the character. In order not to succumb to all the temptations stored in the cupboards, meals and snacks should be framed.
Respect meal times
The goal: not to confuse the organization that is going to store, deprived of its usual features. Therefore, we keep our three meals a day and, as much as possible, eat them at specific times. Just like a snack... "Because our bodies love routine," Dr. Reginald Alloush, Dietitian and Engineer, explains in his book The Liver Detox Method (Albin Michel ed.). Any misbehavior leads to changes in eating behaviour. In addition, the cellular clocks of all organs are in sync with those of the brain. If the tables are nested, each member will be out of sync. Once, it can pass...often, there is a risk of weight gain.”
Moderate your appetite
The goal: to reduce calorie intake. When we are at rest, forced or not, the body needs fewer calories. “Calories that are normally burned through physical activity will not be expended, or only a few will be expended,” says Yann Harstein, Nutritionist at Foodvisor, this app that allows you to eat a balanced diet thanks to the image of your plate. For example, if If you have a habit of walking 10,000 steps a day, you will have to reduce your caloric intake by 200 to 300 calories (equivalent to a third of a baguette), but be careful not to restrict yourself too much, especially if you are already on the diet or you will reduce the effectiveness of your immune system."
Balance your board
The goal: to avoid shortcomings. When you're at home, the temptation is to work on just about anything, especially when you're spending a lot of time on the couch. So, no pizza/chips but a balanced plate with a protein base (fish, chicken breast, etc) for energy, plenty of veggies (even frozen or canned) for vitamins and fiber (beware of crossing!), and a little starch or satiety grains.
The goal: to break the monotony that leads to snacking. "My first reaction when the pasta racks got robbed was: But why pasta? "Wild rice or quinoa is absolutely nutritious, easy to keep for a long time and quick to prepare. The pasta section is empty, discover new products and new flavors," said Valerie Orsoni, famous founder of LeBootcamp.
Maintain your transit
The goal: to avoid constipation. In addition to its effect in case of difficult transit, plum is an excellent natural appetite suppressant. According to a French study, eating 4 to 5 mid-morning with a 200ml glass of water results in a decreased appetite at lunchtime. Plus, we're full of antioxidants!
Source: Schmidt b. Effect of eating a prune snack on satiety. CERN report.
Remember to moisturize
Goal: Drink 1.5 liters of water per day. Just because you're at home doesn't mean you shouldn't have a liter of water on hand as you do in the office. In addition, in confined apartments where the heating is still running at full speed, the body becomes dehydrated, which leads to fatigue, lack of concentration, trouble in transit ... mineral water or tap water, tea, herbal tea, broth ... differ and above all Something to limit from sodas and fruit juices that provide empty calories and which, so rich in sugars, make you want to drink more.
Goal: reduce snacking. The trend in decoration is to display beautiful jars with colorful cookies or marshmallows. But when the food is visible, we think about eating ... and inevitably, we eat! Prof. Michel Demorge, MD, Neurologist says: "It is possible to reduce cracking simply by changing your environment, by keeping temptations away from your eyes. Not even a fruit basket in the kitchen! Chocolate or biscuits are important, the less we consume!"
The power of vitamin C
The goal: to give the body the means to defend itself. “Vitamin C, a powerful antioxidant, helps protect white blood cells and increases their availability,” says Jan Harstein. “It will also stimulate the production of immune molecules to fight microbes and viruses. If possible, good sources: broccoli, peppers, red cabbage, parsley, kiwi, oranges, red fruits and broccoli.” During During this period, you can take a vitamin C supplement to support the body.”
Also boosts Vitamin D
The goal: to compensate for the lack of outings. Because vitamin D is produced by the skin under the influence of ultraviolet rays. "If you can, expose yourself to the sun or daylight for at least 15 to 30 minutes a day (balcony, window, garden), recommends Yann Harstein. Food will cover the rest of your needs." Good sources: fatty fish (even canned), salmon, mackerel, herring, sardines), eggs, dairy products (milk, cheese, blanc), mushrooms, dark chocolate ... or cod liver oil!
Watch the alcohol
The goal: to reduce calories and the risk of "addiction" to the aperitif. A little freshening up after remote work and homework helps feel good! Meeting friends through social networks is a really great idea. But be warned, the confinement is here to stay until aperitif each evening... oh! Dietitian Florence Dane recalls, "Calories are not insignificant. On average, 70 calories per 10 cl! Not to forget that alcohol specifically promotes an increase in triglycerides in the blood, which is a risk factor for heart disease." and blood vessels.”