For many people, maintaining a healthy weight can be a big task since stay-at-home guidelines went into effect. Eating right and exercising remain a golden rule for all and the statement never gets outdated to maintain overall health and well-being.
But the storm of COVID-19 pandemic has disrupted our daily routine and habits, making it difficult to stay on track.
As we continue to maximise our indoor stay and work for long hours, there may be limited time for us to stick to our previous exercise or workout routines since most of us had programmed ourselves to outdoor workouts in groups, which have taken a pause now.
Perhaps, the change in routine combined with stress and not getting enough sleep can lead to a number of health issues, including unhealthy weight gain and obesity.
So, how can you avoid weight gain and keep fit at home with less physical activity?
Obesity, as we know, is the culprit and root cause for most of the diseases. In fact, researchers have found that obesity-related conditions may worsen the effect of COVID-19.
Maintaining a healthy can improve overall quality of life, as well as limit complications, if infected with the virus, said Ms. Edwina Raj, senior dietitian. And here are a few tips to help you manage weight and maintain health with limited physical activity during the pandemic:
- Add protein such as dal, egg, lean meat, nuts, peas, etc, to your every meal. It will give you a feeling of fullness and improve your metabolic rate, which can contribute to weight loss.
- Consider following a Mediterranean diet, but check with your nutritionist first to understand if the eating plan is suitable for you. Basically, the Mediterranean diet is typically high in fruits, vegetables, wholegrains, beans, nuts, seeds and olive oil. It is one of the healthy eating plans that may boost health and prevent chronic disease.
- Switch to low-calorie foods which are high in protein and healthy fats.
- To manage your hunger and portion size, start your meal with protein, then switch to vegetable and end with carbs.
- Keep sipping empty calorie or low-calorie fluids to fill you up such as, lemon water, fruit infused water, cucumber drinks, vegetable soups, green tea, etc. ALSO READ: Ways To Boost Your Emotional Well-Being
- Get crazy about veggies, try to eat 3 servings daily.
- Opt for healthy snacks – fruits, nuts, oilseeds, and protein-based foods are best option.
- Refrain from snaking processed, convenient foods which are high on white flour. With high fat, sugar, chemicals, and salt content, they are unhealthy anytime.
- Get yourself assessed for body fat, muscle, and metabolic rate to fix your maximum limit of calorie, protein, carb, and fat intake which is not the same for all.
- Perform a DNA (gene) test: If you want to get more precise diet and exercise advice, then get yourself assessed for DNA test to help you get a customised meal plan for your unique genetic make-up.
Eating healthy doesn’t have to be drudgery, it can and should be explored in an enjoyable way. A healthy eating plan combined with physical activity is key to maintaing health and overall well-being.
By doing so, you can manage your weight and overall health not just during the pandemic but throughout your life.