Why am I getting FAT in QUARANTINE? Quarantine 15 Fake or Real? FIGURING OUT FITNESS
Why am I getting fat in quarantine? 7 main reasons for gaining weight
Many had to radically change their usual way of life due to self-isolation. When a new virus is spreading outside the window, and you are sitting within four walls every day, it is difficult to remain active, vigorous and faithful to useful habits. But such a lazy attitude can immediately lead to weight gain. Together with a nutritionist, wellness coach and an expert of the Championship Andrey Semeshov , we will understand why extra pounds appear in quarantine and, most importantly, how to prevent it.
There is a way out: move around the apartment more often and arrange home workouts.
Constantly staying at home leads to a decrease in activity. If earlier you could get to work on foot, take walks on the street and go to the fitness center, now these opportunities have become temporarily unavailable. They were replaced by short routes from bed to kitchen and back. In such conditions, our body spends much less energy to maintain life and, accordingly, burns much less calories. But there are ways that help maintain a stable level of activity even in quarantine.
A.S .: I know examples when people disciplinedly follow the norm of steps (10-12 thousand) from corner to corner of the apartment. They listen to music or books, watch TV series. WHO also offers such a life hack - to make it a rule to conduct absolutely all telephone conversations on the go. Since, according to cellular operators, the number and duration of such communications has increased significantly, this will also give a good increase in physical activity. There is also plan B. Every hour while you are awake, set aside 5-10 minutes for simple exercises: squats, lunges, push-ups, burpees. Set a timer so you don't miss mini sessions.
Overeating and improper diet
There is a way out: give preference to full meals prepared from healthy products.
In conditions of self-isolation, another dangerous factor for harmony appears - round-the-clock availability of the refrigerator. Working from home, now you can almost at any time reach for the next snack, which you could do without. Moreover, it may not consist of healthy products, but of sweet desserts or salty snacks that harm the figure.
A.S .: The question is mostly not that we eat, and how much we eat. Everything is decided by the total amount eaten. In conditions of self-isolation, nervousness and boredom inevitably arise. The easiest way to temporarily disconnect from experiences is to open the refrigerator door. This moment must be taken under control if there is a need to change the appearance. I never tire of repeating that quarantine is almost the ideal conditions to change eating habits. Closed space, the ability to one hundred percent control the contents of the refrigerator and the cooking process - wasif only desire.
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Not drinking enough fluid
There is a way out: drink clean water as soon as you feel thirsty, or set yourself reminders on your phone.
Water is the main vehicle that removes toxins and fats from the body. If you drink a little water per day, then the metabolism in the body slows down and the arrow of the scale can creep up. Therefore, you should pay attention to your thirst and quench it in a timely manner.
AS: There is a thirst center in our brain, which for the vast majority of people works without interruptions. As soon as the body's fluid levels decrease, it immediately turns on drinking behavior. Moreover, we get water even from food. The same chicken breast, for example, is about 70% water. Moreover, the body synthesizes about 10% of the daily moisture requirement for us on its own in the process of food oxidation, about 100 ml for each thousand calories eaten. But to close another 50% of the daily requirement, you need to drink clean water. And no one has any special problems with obtaining this amount.
Please note that in this regard, no other liquid can replace water. Sugary juices, coffee and even tea, especially in large quantities, will not contribute to weight loss. And in order to get more fluid from food, you should give preference to natural products.
Lack of adequate sleep
There is a way: stay up to sleep and go to bed early to get enough sleep .
It is worth breaking the habit of thinking that lack of sleep is normal. In fact, it leads to a deficit of vitality, awakening of appetite, changes in hormonal levels, a decrease in metabolic processes, an increase in blood sugar levels and the accumulation of fluid in the body. All these factors - together and separately - affect weight.
A.S .: There have been many studies with plus or minus one conclusion: whoever sleeps little, gets into a risk group for obesity. To get rid of a lack of sleep, you first need to determine the amount of sleep you need. Then try to allocate this time for yourself every day. And the cherry on top is trying to go to bed and wake up on different days. This step turns out to be the most difficult for many. By midnight, it turns out that way, and social networks become more interesting, and you can't get away from books and TV shows.
There is a way out: identify the psychological cause of stress and try to get rid of it, exhale.
Stress harms us not only on a psychological level, but also on a physiological one. Any nervous situation creates an internal conflict, brings us into a state of tension and anxiety. In addition, stressful conditions can lead to hormonal imbalances. All of the above consequences often make us seize up our nerves. But it is much more correct to try to find the original cause of anxiety and get rid of it, even if gradually and, perhaps, with the help of a specialist.
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There is a solution: consult with your doctor who prescribes your medications.
A large number of antibiotics and immunomodulators taken can lead to weight fluctuations due to a decrease in the body's detoxification function, impaired enzyme activity and impairment of food absorption. That is why serious medications should in no case be prescribed to yourself and drunk without medical supervision.
A.S .: Taking a number of medications can make changes in the work of the body, in including provoking excess weight gain. But this process is still more manageable than is commonly believed. And the law of conservation of energy (calories eaten - calories spent) does not cancel. It just requires more attention and be sure to consult with the doctor who prescribed your medications.
There is a way out: see your doctor regularly to monitor hormonal levels.
In some cases, hormonal changes lead to slow down the metabolism. For example, in women during menopause, weight gain and hip and abdominal volume increase due to decreased estrogen levels. Also, girls should be more careful about the menstrual cycle. Before the critical days, weight also increases slightly due to the accumulation of fluid in the body and changes in hormone levels.
Diseases that affect hormonal levels are dangerous for both sexes. For both men and women, extra pounds can be affected by hypothyroidism (a lack of thyroid hormones), increased levels of cortisol (stress hormone) and aldosterone (adrenal cortex hormone). Therefore, regular check-ups with a doctor are the only sure way to maintain your own health and shape.