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At first glance, it seems like a lost cause. Deprived of our favorite forms of activity, unable to leave the house and attacked from all sides by stressful news, we eat our nervousness and frustration. Not only is our defensive reaction to anxiety an increased appetite, but the home entertainment that remains to us also encourages snacking (let's be honest: Netflix and a packet of chips are a proven package). Are we doomed to additional ballast? Will we all roll out of the house like well-inflated training balls in a dozen or so weeks? Not necessarily! Here are a few ways
Plan your day and stick to your routine
The extraordinary situation we find ourselves in may encourage us to abandon the rhythm that accompanied us every day. Since we don't leave the house, and the house has turned into an office, school, pub, cinema and fitness club, the days of the week have merged into one long series of overlapping activities. In addition, small apartments (if we are not one of the lucky ones) are difficult to divide into clear zones that help create a framework. Warning: this chaos is not good for us and in itself encourages irregular meals, snacking on anything, anyhow, anywhere. Let's not get discouraged! This is just the beginning of the pandemic and new restrictions, so instead of repeating that it is difficult, let's try to develop a routine and keep an eye on both sleep hours and meal times. Work should also have its limits - home office is not catching up at 10 p.m. Our brain appreciates a clear plan, and our body will be grateful for the right amount of rest. Routine wards off the specter of a chaotic, unhealthy diet.
Develop eating rituals
Routine is one thing, ritual is another. Extended time at home can be used to return to abandoned rituals or develop new ones. Okay, no one has time to cultivate the preparation and consumption of three meals a day - but what if you arranged for one, elaborate and celebrated every day? Some love breakfasts, others long dinners, and still others cannot imagine life without a nice afternoon tea. Let's focus on one, selected meal during the day and let's try to plan it in advance (in times of empty shelves in stores and restrictions on their functioning, the shopping list becomes more important!). For the duration of this one meal, let's give up rushing, let's imagine that we are cooking on a screen, let's appreciate the process of creating a dish, and then let's give ourselves a moment to enjoy the effects. When we eat slower, we eat less. When we cook ourselves, we fill up on the aroma alone. When we plan meals and play with new recipes, we pay more attention to food, which protects us from the classic situation of an empty fridge and an “emergency” cabinet full of fatty and sweet or salty fillers. Some people also struggle with a third option – a fridge full of unhealthy “ready-made” foods.
Eat wisely
Okay, let's not kid ourselves: starting your favorite series on a streaming platform is the simplest thing we can do to relax a bit. We all do it, and now, with no way to leave the house, it's the perfect relaxation. And if we start the entire season at once, it's more than certain that we have something to munch on. Knowing our habits well, let's meet them halfway, but let's do it cleverly! It's obvious that no one will talk us into smearing carrots in hummus, but there are other options. There are a lot of tasty, ready-made snacks that sensibly fit into our calorie and dietary balance (fit bars, power balls, healthy crisps, protein desserts), there are fruits that sometimes only need a quick blender treatment to gain a snack character (it's always a good time for a smoothie!) and dried fruit, which, although they have their calorie "weight", are filled with so many valuable nutrients that we can forgive them for the time being.
Don't look for excuses - practice
No trainer? No gym? No running? What about YouTube? What about the offer of online classes that is growing every day? Don't look for excuses, because it is very possible that your favorite club has already introduced online training to its offer. Some of these types of classes are paid, but a large number are free sessions that are supposed to encourage us to this new form of training and save professionals who are now in big trouble. This is a great opportunity to try a new discipline, open up to a form of movement that has not existed for us before. We don't have to go anywhere and - often - we don't even have to pay anything. Let's try something from scratch! Another way to give yourself extra motivation is to take part in popular online challenges. How long can you hold your body in a plank position? How many push-ups can you do, and how many classic sit-ups? Take the challenge and see how much you can achieve in one month! And don't forget that classic exercises like push-ups, squats, crunches, lunges, lunges, and pull-ups can be done with body weight and your body simply loves them. Get to work!
And the last thing, maybe the most important. No matter what solutions you choose, if you do not adjust the amount of calories you take in to the amount of calories you burn, you will not benefit from any advice. If this temporary grounding means a drastic reduction in activity in your case, you also need to take a closer look at what you eat. Opt for lighter substitutes, skip one meal or at least extend the break between the last meal of the day and the first one in the morning. Let your body keep up with the changes - after a while, it should regulate your appetite on its own.
High-protein potato pancakes
High Protein Latte
Double Protein Cereal Sticks
