According to a study, the French would have taken an average of 2.5 kg during the first confinement. With limited physical activity, it is food that will allow you to maintain a healthy lifestyle. Here are six tips to avoid falling into the junk food trap during lockdown
Combine regularity of meals and chronobiology
Keep the rhythm of the three main meals but adapt them to your new rhythm of life: getting up later should not mean skipping breakfast on the pretext that lunch is too close. It will preferably be lunch which will be postponed even late while listening to his hunger.
For those who love a snack or those who are strained by the return of children at their four o’clock position, shift your dessert (dairy products, fresh fruit) from lunch at this time by adding a few nuts. This will prevent you from increasing your calorie intake while your level of physical activity is lower in confinement (less movement, walking).
Eat mindfully: 20 minutes to be full
Take a real lunch break even when working from home and don’t eat on the go in front of the computer, because without realizing it, you will either not eat enough and will compensate by snacking, or you will eat too much. Indeed, the information “I am no longer hungry” takes 20 minutes to reach the brain. So eating too fast is often synonymous with bloating and overeating.
Anticipate a weekly framework of simple menus
On Saturdays, take 30 minutes to design your daily menus and create your weekly shopping list.
- A seasonal rawness with a good quality oil combining olive and rapeseed.
- A source of protein. Turkey cutlet, ham, canned tuna, sardines in olive oil, hard-boiled egg, ground steak, lentils, quinoa, salmon, shrimp
- A single source of long-term energy, such as a cereal product. Wild rice, wholemeal pasta, coral lentils, red beans, Ebly, bulgur, semolina, rye bread. Be careful, we strongly advise against combining bread and starch in the same meal, as these are two types of slow sugars. Abusing it makes you fat.
- A vegetable green beans, broccoli, cauliflower, leek fondue, pumpkin soup …
- A cheese, dairy product, or similar soybean.
- Fresh seasonal fruit such as an apple, pear, a bunch of grapes, two clementines, red fruits frozen on its skyr.
In addition, this will prevent you from falling too easily into home meal deliveries that are not the most balanced and expensive in the long term. In general, avoid prepared meals, which accumulate hidden fat.
Bet on antioxidant raw vegetables
In a context where no vaccine product has yet been released, know that vitamin C, thanks to its natural antioxidant action, will boost your immune system.
Vitamin C, like vitamins A and E, which are also antioxidants, also prevents all viral and bacterial respiratory infections that develop in particular in winter: colds, flu, etc.
So bet on seasonal raw fruits and vegetables combined with fresh or frozen herbs and condiments such as garlic, shallot, or onion.
A small salad of sucrine, arugula, spinach, endive, fennel accompanied by a few nuts and pieces of figs, apples, or grapefruit for the sweet and savory side will pleasantly enhance your meal without weighing it down: quality rather than quantity.
Do not forbid yourself: it is the dose that makes the poison
Athletes often tend to fall into extremes: training better does not mean increasing the number of training sessions but optimizing them because otherwise overtraining is looming over us.
The same goes for food: losing weight or not taking it in times of confinement should not result in starving yourself and refraining from all culinary pleasures a little fatter and sweeter because it is the best way. to enter the vicious circle.
Frustration -> cracking -> guilt -> frustration -> cracking, etc.
So yes, your energy expenditure may have been reduced, but allow yourself a small homemade aperitif-Visio, a fine pastry from the baker, a pizza delivery from your favorite restaurant, or let’s be crazy, made with your own hands. It’s not two differences a week that will make you gain fat as long as you eat a balanced diet.
Do not focus only on food intake: get moving!
Follow the famous expression: eat, move! A balanced diet presupposes looking at food intake, of course, but also at spending. Two good resolutions to apply before the new year!
Count your number of daily steps via your connected watch or a smartphone health application. Because even without stopping the sport, you perform pr Obviously, months of travel to work, shopping or visiting close friends. And know that this increase in daily sedentary lifestyle decreases your energy expenditure and therefore ultimately weighs down your balance. 8,000 to 10,000 steps will be ideal but already if you have fallen to 3,000 steps outside of training. Try to create a period of time to walk by going to get bread, for example, This outing will also allow you to decompress the day and to do the full of vitamin D.
Do 3 to 5 minutes of reinforcing sheathing daily, not to burn fat. But if only to prevent muscle wasting, which is always linked to an excess sedentary lifestyle. No need to get involved in a daily goal of one hour. Because, unless you are addicted or have a strong mind, good resolutions will quickly take flight. 5 minutes a day goes by quickly and you increase your weekly exercises by more than 30 minutes.
What about muscles after stopping exercise?
You will start to lose muscle mass after three to four weeks without any sport. This is equivalent to the maximum of an annual sports break. Before these three weeks, stopping exercise can, conversely, build up your muscle mass. Runners who are not recovering enough are constantly breaking down muscle fiber, which adapts by rebuilding itself with rest. With the cessation of sport, the fibers are allowed to regenerate.
No need to jump on protein. They will not allow you to maintain your muscle mass if you stop exercising. They are mainly used to repair muscles after exercise. Protein intake should be done throughout the day at a rate of 1.5 to 1.7 grams per kg of weight per day for people who practice a sport regularly (this figure drops to between 1.2 and 1.5 for people who practice little sport). Either way, your body can’t eat more than 35 grams of protein per hour.