For some people, gaining weight is one of the disadvantages of staying home during the COVID-19 crisis. Although it seems extremely difficult to stick to our diet nowadays, with determination and positivity, we can keep our body in tip-top shape.
Here are some tips to stay fit and healthy at home:
Do Intermittent Fasting.
Fasting has been around for ages and there are several methods to do it such as the 16/8 fast (16 hours of fasting, 8 hours of eating window), 24-hour fast, alternate-day fasting, and others.
One type of fasting that is making the rounds these days is intermittent fasting (IF). IF is an eating pattern where you eat and fast for a scheduled set amount of time. There are tons of evidence-based reports proving that IF works in significantly reducing weight and improving one’s overall health.
Fasting can be a bit challenging for beginners and for people who are used to eating 3 to 4 times a day. Keeping yourself busy, drinking water or tea, and meditating are some ways to overcome hunger pangs while fasting. What you eat post-fasting is crucial as well, so make sure to eat a healthy and well-balanced meal and avoid binge-eating.
Although IF has its own health benefits, it is not for everyone. Pregnant women and those with eating disorders or certain medical conditions should consult with their doctor before adopting any kind of diet.
Stay active inside the house.
As the COVID-19 crisis forces most of us to work and study at home, it’s become more difficult to avoid prolonged sitting. However, studies suggest that sitting for long hours has a detrimental impact on health.
To avoid a sedentary lifestyle, make it a habit to stand up every hour and do some physical activities such as stretching, doing household chores (sweeping, dusting, watering plants), or simply walking around the house.
Set an alarm on your phone every hour, so you’re reminded to stand up and keep moving.
Schedule a few minutes of exercise daily.
Being in quarantine with kids while doing housework and office work all at the same time can be overwhelming. Because of our tight schedule, we often skip exercising. Keep in mind that to be our best selves and to function optimally, we need to set aside a few minutes for exercise each day.
Exercise can have a huge, positive impact on our fitness, health, and well-being. If at all possible, try to squeeze in at least 10 to 20 minutes of workout in your daily routine. Do it while watching TV or finishing errands.
There’s a wealth of free exercise videos online, so not being able to go to the gym is really not a problem. Dancing to music or playing with kids can also be efficient ways to burn off calories. Want it to be more fun? Get your husband or wife and kids to exercise with you. A family that works out together, stays healthy together!
Scientific studies suggest that there are many health benefits to drinking tea. There are various types of teas out there and each one has its health-boosting properties. Green tea and black tea, in particular, can lower cholesterol levels and aid in weight loss. They have also been linked to the prevention of certain types of cancer, cardiovascular diseases, and many other chronic diseases.
Some teas, such as chamomile tea, can help improve mood, sleep quality, and reduce anxiety, while others, like ginger tea, are good for staving off colds and coughs.
No matter what type of tea you take, make sure to opt for the ones that do not contain added sugars and preservatives for maximum health benefits.
Cut back on sugar.
Consuming foods high in refined or artificial sugar regularly can add extra weight and have many adverse effects on your health, including an increased risk for developing chronic diseases like heart disease, diabetes, and cancer. A high-sugar diet can also wreak havoc on your immune system, which can weaken its ability to defend your body against viruses. This can make you more vulnerable to viral infections.
It is hard to avoid eating foods with processed sugar, but it’s not impossible. Drinking water or tea instead of soda, snacking on fruits and nuts instead of candies and donuts, and opting for unsweetened yogurt over ice cream are simple ways to limit sugar intake. It all boils down to making smart food choices.
Stock up on healthy food.
When we’re stuck at home, we sometimes confuse boredom with hunger, so chances are we’ll have frequent trips to the kitchen and grab whatever food we can find.
The food we eat plays a critical role in managing our weight, so make the most out of your next grocery run by stocking up on healthy food products. Choose whole, organic, and nutrient-dense foods; vegetables, fruits, whole grains, fish, and unprocessed meats. The shelf life of these foods can be an issue, but that can be fixed with proper food storage and some other techniques like soaking leftover apple in water and vinegar.
Stay away from the fridge.
If you don’t have healthy foods stocked in the fridge, avoid making a detour to the kitchen and opening the fridge as a pastime. Keep the kitchen area away fom your office space, too. As they say, out of sight, out of mind!