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TV shows until the morning and an abundance of calories. How not to gain weight while sitting at home on self-isolation
In times of global self-isolation, it is very easy to panic and lose motivation. The favorite gym is closed, you can't run on the street, but you can only walk to the nearest store or pharmacy. In such a situation, there is a great temptation to lie on the sofa and watch movies with TV shows all day. All this will inevitably lead to weight gain. But summer is just around the corner, and you need to prepare for it.
The quarantine will end sooner or later. We all hope that this will happen as soon as possible. This means that you have to start getting in shape right now to look your best! Fitness blogger Tatiana Fedorishcheva , better known as Tanya TGYM , shares simple tips to help you spend your time at home and become better than before self-isolation.
Create a calorie deficit
Like would be the most banal life hack, but for some reason not everyone follows it. Although this is the main key to losing weight. You can do exhausting runs, hang on the bar for half an hour, and then pump the abs, but all this will be useless if you consume more calories than the daily requirement requires. It doesn't matter at all whether it is about pizza and fast food or about proper nutrition. Even with a completely healthy diet, a surplus of calories will lead to weight gain.
How to keep track of this? Very simple. It is necessary to write down all the calories eaten during the day. This can be done in the old fashioned way in a paper notebook, or you can use numerous mobile applications that will make the task easier. This is a so-called food diary that stabilizes calorie intake and does not take much time.
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Go to the store once a week
Self-isolation mode allows us to take responsibly when shopping. It makes no sense to run there every day and buy several products. Better to make a clear list and get everything you need at a time. Then you will buy exactly the products you really need. And notice that you will not have any excess food left, which will have to be thrown away after the expiration date.
Of course, it is important to buy vegetables, fruits and fresh meat. But if you really want delicious cookies or chips, then take one or two packs, no more. Don't give up on pleasure altogether either.
In the usual life, which iswill come back to us, you went to work, study, played sports and just walked the streets of the city. The diet was formed based on the workload of the day, and now all this is gone in captivity. We sit at home all day, and the regime is completely lost. Therefore, it is necessary to draw up a schedule to know exactly when breakfast, lunch and dinner should be. It is important that the last meal takes place no later than 8 pm so as not to overload the body.
It is advisable not to eat in bed or on the couch. Especially for those people who work remotely and have a great temptation to eat without leaving their computer. Don't do that. Take a short break, go to the kitchen and eat in peace without haste. This will help unload morally and return to work with renewed vigor and without extra pounds.
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Work out at home
Exercise is the best way not to gain weight and to strengthen immunity, which is especially important in conditions of the threat of the spread of the virus. No amount of vitamins can replace the good old workout. And it is not at all necessary to have expensive equipment at home. A rug and a small space are enough to perform a huge amount of useful exercises.
Three workouts per week, 30 minutes each, are enough. And it is important that they are enjoyable. Someone likes to work with dumbbells, someone focuses on stretching, someone immerses themselves in yoga or Pilates. Choose what you like.
Get enough sleep. This is the main thing
None of the above will make any sense without proper healthy sleep. In self-isolation, she is tempted to watch her favorite TV series until six in the morning and correspond with friends. This completely knocks down sleep patterns and leads to increased stress levels, which greatly interferes with losing weight. Ideally, you should go to bed before midnight and give your body 8 or 9 hours of rest. And remember, lack of sleep is bad, but too much sleep is too.
You can watch the full instructions from fitness blogger Tanya TGYM in the video clip.
Now we are all in a unique time when you can find an opportunity to do something for yourself. To do what we did not have time to do before. The isolation will end, and the good habits acquired during it will stay with us for a long time.