Not sure how to use self-isolation time to benefit your figure? We will tell you how to lose weight during quarantine!
In the fight against coronavirus, hundreds of thousands of workers have learned what remote work is! Working from home has become a real torture: everything becomes slower, dogs / cats / husbands / children interfere, there is an alluring refrigerator at hand, and the smell of despair is in the air, because there is no way to get to the gym or for an elementary run. What to do? So to swim with fat or give a fight to excess weight, even in such difficult circumstances? Of course, go into battle!
Rules to help you lose weight in quarantine
Balanced and proper nutrition, regular physical activity, an established daily routine – these are the three pillars on which your future weight loss is worth! You can’t go on a diet alone and wait for miracles. It doesn’t work that way! An integrated approach to the problem is required.
How to eat in quarantine: counting calories and choosing the right diet
Eat more vegetables and fruits. Don’t say it’s expensive and tasteless. Seasonal products are available to everyone, and to prepare them deliciously, you need to include a little imagination. Vegetables and fruits are just a storehouse of fiber, vitamins and minerals, they are low in calories.
Take your meals at the same time. Compliance with the diet will help the gastrointestinal tract to work by the clock, to produce gastric juice on time, which is necessary for the breakdown of food.
Learn to calculate calories. Only with a calorie deficit will the long-awaited weight loss occur.
Do not eat 4 hours before bedtime. Snacks and meals some time before bed will cause the stomach to digest food, while it should already be resting from work. Moreover, nutritionists advise to eat most of the daily calories in the morning!
Eliminate junk food from your diet. Fast food, flour and unhealthy sweets, chocolate, soda, alcohol, smoked meats and pickles, too spicy and with MSG – all these are stones on the way to a healthy body and a beautiful figure.
Divide the daily menu into 4-5 servings. The interval between meals should be 2-3 hours. If you get hungry earlier, drink a glass of water.
Remember the water regime! 2 liters of pure water a day is not a whim of nutritionists, it is an axiom! Water helps cleanse the body of toxins, allergens and toxins. It will keep the body young, relieve headaches and fatigue!
Workout time: effective exercise at home
An equally important point in the question “How to lose weight at home in quarantine?” – exercise stress. Curly felting on the couch and regular approaches to the refrigerator are not considered sports, no matter how much you want it! And if quarantine has taken away the ability to visit fitness centers or just the street to jog, other exercises will become an alternative.
Bicycle. If the goal is to lose weight, then it would be good to get an iron assistant – a simulator. An hour on a stationary bike will help you burn 600 calories, and this type of fitness is as effective as running. So pedal!
Exercise “chair”: take a pose as if you are sitting on a chair. For convenience, you can lean your back against the wall. In this position, you need to hold out as long as possible. In total, you need to complete three such approaches!
Jumping rope. Have you noticed that many athletes warm up on a rope? This is no accident. An hour of running is equal to an hour of jumping rope for its benefit. And a bonus: when jumping, the load on the joints is less than from running.
Dancing will also be an excellent physical and psychological relief. Since there is no way to visit the club, put on something beautiful, turn on your favorite music louder and imagine yourself as the star of the dance floor! Rhythmic movement for 2.5 hours will help you burn as many calories as if you had an hour’s run.
Burpee. This is a difficult but very effective exercise for all muscle groups. With it, you will definitely reach a calorie deficit!
An important component of healthy weight loss in quarantine is a streamlined daily routine
The daily routine for losing weight will be different from that of an ordinary person. After all, an organism is a whole biological system that works differently at certain times of the day.
If you take meals at the same time, the body will no longer in a chaotic manner demand something tasty. He will know that at a certain time he will receive everything he needs! This is the first step to healthy weight loss.
The second step is sleep and wakefulness, work and rest. It is important to learn to go to bed and wake up at the same time. And this is also not a whim of nutritionists, this is also the advice of fitness trainers and endocrinologists. Remember what time you usually go to bed? Is it already midnight on the clock? Did you know that from 22:00 to 00:00 are the hours of the most productive sleep?! Try to go to bed at this time!
Advice from psychologists: in order to lose weight during quarantine, when the emotional state is already shattered due to the constrained rhythm of life, refusal of familiar things, stop watching the news and social networks before bedtime. Negative news has a detrimental effect on a person’s moral background, and this, in turn, can interfere with losing weight.
How to lose weight after quarantine?
If, during self-isolation and removal, you did not succeed in losing weight to the mark that you planned for yourself, you need to continue to go towards the goal, adding a few more mandatory points to the list.
Walk more. Even if you have a car, this is not a reason to drive it to nearby stores or markets, unless, of course, you plan to shop too tightly. If you want to lose weight, you can’t sit still!
Walk in the fresh air often. Remember that a person needs to walk 10,000 steps a day to maintain healthy muscle and joint activity, get oxygenated and look healthy and radiant.
Get into a healthy new fitness habit. Sign up for a swim or soccer game, dance, or just the fitness room. In quarantine, you could not afford such a whim (no one could!), And now is the time to catch up