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Stop Obsessing Over Quarantine Weight Gain And Cut Yourself Some Slack

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.

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Stop Obsessing Over Quarantine Weight Gain And Cut Yourself Some Slack

Stop Obsessing Over Quarantine Weight Gain And Cut Yourself Some Slack

https://www.huffpost.com/entry/coronavirus-quarantine-weight-gain_l_5e9068dac5b6e1632269108a

huffpost.com

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Key Ideas

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.

Different Outcomes
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
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.
Quarantine makeover time
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.

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...
Revisit what you know

Energy balance is the first key to achieving one's ideal body. It's a way of saying calories in versus calories out. Your body needs a certain amount of calories to maintain its c...

Steer clear of opaque food containers

Don't eat out of food containers, boxes, and bags that aren't clear.

Our brains are highly visual. We take visual cues as to how much food we’ve eaten to help us know when we should stop. When you can't see how much food you’ve had, you never get that visual feedback and you end up eating way too much.

Ditch dieting

Dieting limits one's mind-set.

Once you're off your diet and have lost weight, you might revert back to eating poorly, not exercising and ultimately regain pounds. Instead, focus on your long-term eating habits.

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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.

The Paleo Diet

The Paleo Diet is an effort to go back to eating how we’re biologically designed to eat, allowing us to tap into our genetic potential and start living healthier immediately.

Lose weight on the Paleo Diet
  1. Eat fewer calories than you burn every day.
  2. Eat mostly real food if you want to be healthy.
  3. Do those two things consistently for a decade to KEEP the weight off.

When you only eat real food and avoid all unhealthy food, you’re more likely than not going to run a caloric deficit – and thus lose weight.

Eat the following:
  • Meat – GRASS-FED, not grain-fed. 
  • Fowl – Chicken, duck, hen, turkey.
  • Fish – Wild fish, as mercury and other toxins can be an issue in farmed fish
  • Eggs – Omega-3 enriched cage free eggs.
  • Vegetables – As long as they’re not deep-fried, eat as many as you want.
  • Oils – Olive oil, coconut oil, avocado oil – think natural.
  • Fruits – Fruits have natural sugar, and can be higher in calories, so limit if you’re trying to lose weight.
  • Nuts – High in calories, so they’re good for a snack only.
  • Tubers – Sweet potatoes and yams. Higher in calories and carbs.

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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.

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  • 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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