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Stop Obsessing Over Quarantine Weight Gain And Cut Yourself Some Slack
Emotional eating
While quarantined at home, we all have the tendency to eat foods that trigger that feeling of safety and happiness, that only by consuming these vary foods we can experience.
As nice as this idea might sound, you should also try sleeping or spending virtual time with your friends, as these can work wonders as well.
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Acknowledge your weight gain fears
Besides the health and economic crises we are facing, there are individuals who, due to the media, are also fighting their own fears to gain weight during the quarantine.
One of the most useful thoughts that could help a person cope with this fear is that health is not only connected to weight, but also to other elements, such as race, stress, genetics and so on. Therefore, there is no need to stress so much, just make sure to control the amount of food you eat, as usual.
Control your eating habits, quarantine or not
Everybody seems worried that, during the ongoing pandemic, they will gain weight.
However, a recent review has shown that individuals tend to gain the weight back after a diet in less than five years, even during regular times. Therefore, quarantine or not, you should pay attention to your eating habits, if you want to have a certain weight.
Emotional eating
While quarantined at home, we all have the tendency to eat foods that trigger that feeling of safety and happiness, that only by consuming these vary foods we can experience.
As nice as this idea might sound, you should also try sleeping or spending virtual time with your friends, as these can work wonders as well.
Intuitive eating
Dietitians have recently come to the conclusion that one sure way to gain weight is to actually get obsessed over how much you eat.
On the other hand, eating intuitively, meaning how much you feel like until you are full, it will most likely result in you having enough of certain foods and starting to know exactly how much of what you can eat.
Regular exercise
Stressing over weight gain while already feeling stressed over the current pandemic is a bit too much for most of us to handle.
So, why not doing yourself a favor and, for the time being, take long walks and do recreational activities instead of intense training? Use this period to relax your muscles and enjoy your free time.
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Stay Hydrated
Do:
- Keep in mind that the usual recommendation is eight glasses per day of fluid.
- Set regular reminders to ensure we are hydrating our bodies.
- You ...
GO Foods
GO foods give us the energy to be active, work, and fight diseases.
From this category: rice, pasta, bread, and root crops. They release energy more slowly, fuelling you for longer and helping to maintain your weight.
GROW Foods
Grow foods help our body with physical growth and help the body rebuild after diseases and infections.
From this category: meat, fish, eggs, milk and other dairy products such as cheese and yogurt. They are often required in small amounts but are essential to be consumed daily.
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No More Gym Visits
As the novel virus spreads across the world, most people are at home in a lockdown. Personal trainers recommend a few ways to work out from the comfort of your home, without any high-tech equipment...
Home Work Outs
Burpees are a quick push-up and jump combination that can be done easily on a flat surface. It’s a good idea to start with five to ten of them, and then challenge yourself with 100 in one go.
Air squats are an effective basic lower body exercise that can be done anywhere and combined with push-ups, mountain climbers and lunges, become a full body work out.
Work Out Creativity
Simple movements can be made challenging and more effective by holding them at key positions(like the bottom movement of a squat), making the muscles work harder. Any exercise that gets your heart pumping and makes you uses oxygen as fuel for the muscles is a cardio exercise.
Home furniture, like a chair, can be used to support your squats and also your upper body during tricep dips. For weights, broomsticks or jugs full of water can be used.
Keep washing your hands, eating healthy, and hydrating yourself, while getting plenty of sleep.
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Quarantine makeover time
Social distancing is causing people to change up their looks. With hair salons closed, people have resorted to cutting their long locks or shaving their heads, dying their hair blue or pink wit...
Quarantine makeover motivations
- Beards are associated with warriors in ancient and medieval times and manliness. Growing a beard can be a show of resilience. Piercings and tattoos that require suffering actual physical pain may be serving a similar function.
- Changing your appearance may also be a desire to change the one thing about your situation that's actually changeable.
- For others, the motivation could be a way to mark the passage of a significant time.
The stakes are low right now
Person-to-person contact is limited right now. You can control who does and does not see you. It makes it a good time to experiment with appearance changes.
How much of what we experiment with during this time we will latch onto and keep, remains to be seen after this is over. It could lead to whole new trends.
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Different Outcomes
We're all different. If we are all on the same weight-loss diet, there will be various outcomes. Some people will lose a lot, some will lose a little, and a few will even gain weight.
Science...
Genetics And Nutrition
Scientists are continually finding links between genetics and nutrition. Many of us have a gene called FTO that makes us more likely to be overweight. You can get a genetic test to tell which variant of the FTO gene you happen to have.
However, scientists who study the genetics of nutrition think it’s premature to base nutritional advice on your DNA. That FTO gene, for example, has only been shown to make a few pounds’ difference in body weight.
Nutritional Genetic Testing
The coded messages of your DNA are billions of letters (nucleotides) long. Personalized nutrition companies only care about a few of your DNA letters and can tell you which "variant" you have at each of those locations (known as SNPs) along your DNA strands.
Genetic testing companies can learn what SNP variants you have by supplying them with a vial of spit.
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Exercise and our food choices
Taking up exercise could change your desire for specific foods.
One study found that novice exercisers start to have a diminished appetite for fattening foods. However...
The effects of physical activity
- Scientific studies reveal that a few people will lose a great deal of body fat when they start exercising. Others will gain, and most will drop a few pounds.
- Studies show that most types of exercise increase appetite in most people, tempting us to replace calories and preventing potential fat loss.
- Other evidence suggests that physical fitness may affect people's everyday responses to food. Some past studies show active people of normal weight displayed less interest in high-fat, calorie-dense foods. They may still enjoy the same food, but will not actively seek it out.
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Paleo diet facts that stick
- The Paleo diet was born in academic circles in the '70s. Walter Voegtlin wrote that modern kinfolk would be much healthier if only they returned to the pre-agricultural food habits...
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Common reasons to crave salty foods
- Your body is depleted of sodium when we sweat, which then makes us need to consume more;
- You're dehydrated;
- You’re stressed;
- You’re not getting enough sleep;
- Salt lights up the pleasure center in your brain and releases a hormone called dopamine, which makes you feel happy;
- Humans have an innate drive to seek salt because it is necessary for survival and historically a rare mineral to find;
- You may have an underlying health issue.
Excessive salt consumption has been linked to diabetes, kidney disorders, high blood pressure and heart disease, so you want to be mindful of how much you are eating. If you feel like you may ...
Excessive salt consumption has been linked to diabetes, kidney disorders, high blood pressure and heart disease, so you want to be mindful of how much you are eating. If you feel like you may be consuming too much salt, you may want to attempt to reduce how much sodium you ingest.
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Dating In The Pandemic
In these unprecedented and strange times, planning ahead seems impossible due to the uncertainty around and the doomsday scenarios in the news.
Initiating and navigating a new relationship now h...
Lockdown In A New Relationship
Being in Lockdown or in a quarantine complicates dating in unexpected ways, raises some previously unheard questions (like who’s got a more ‘apocalypse’ friendly place) and makes partners feel as if they are already in the boring part of a relationship without any of the initial romance or spark.
Love During Quarantine
- Constantly sharing updates about the pandemic with your new partner is not a good idea.
- Social distancing etiquette (hello elbow bumps) may feel awkward, and FaceTime video chats can feel a bit too intimate and over-the-top after a while, as the other person is still a practical stranger.
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Re-evaluation
Disruption and isolation have a way of encouraging us to electively re-evaluate our lives.
Many are abandoning habits or behaviors during this pandemic. Some vowed to care less about ...
Reconsidering priorities
Living through a crisis can be genuinely formative. There are enormous growth and power that can come from it.
With business as usual, we tend to become accustomed to an autopilot mode of living. Aspects that we once thought important, like what to wear or buy, are now really petty.
Collectively, we may be reconsidering our priorities, the lasting effects that will also have an economic impact.
Long-term effects
With the new constraints of lockdown, people will be facing isolation, boredom, and a need for small joy. During this time, things will be streamlined or lost. After the adjustment period follows a time of re-evaluation in which we decide which behavioral changes we made during a crisis, we will abandon, and which we will sustain.
- Many pleasures like eating in restaurants and traveling will be resumed.
- Luxury goods may experience the biggest consumer fallout.
- Online entertainment might also take a hit.
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People struggle to keep weight off
Researchers have observed weight regain following weight loss across a range of populations and types of weight-loss diets.
Why long-term weight loss is so hard
The brain’s response to caloric restriction tends to be to increase cravings for foods that are highly rewarding and reducing our perception of being full.
Diets frequently fail because they have an endpoint and are not a real lifestyle change. Maintaining a lifestyle that promotes a healthy weight and metabolism is often a lifelong journey.
Maintaining weight loss
The actual food you eat isn’t the main thing that enables you to keep weight off.
Maintaining a weight-reduced state is a lifelong journey and many dietary approaches can work to facilitate weight loss and keep it off.