Our lifestyle has undergone a drastic change in this period of home confinement due to the new coronavirus. Staying at home all day inevitably increased sedentarity . This does not mean that you have to resign yourself to an increase in fat mass! Let’s see together how to face this moment and how to feed ourselves to stay healthy.

The search for balance
As mentioned, these days we do less movement, it follows that even the daily energy expenditure will be lower, but for each the reduction in calorie consumption will be different. A healthy person with a balanced relationship with food has an instinctive capacity for self-regulation and is able to understand their energy needs. Therefore, when these are reduced, you are led to eat less enough to maintain the balance between energy expenditure and caloric intake.

Knowing how to recognize the sensations of hunger and satiety and not basing one’s diet on impulse (gluttony, emotions …) would allow anyone to regulate their caloric intake in a natural way. The best thing to do to match energy expenditure and caloric intake would still be to increase expenditure, trying to dedicate at least 30 minutes a day to physical activity ., also practicable in your living room.
In fact, if by eating less you can immediately avoid the increase in fat mass, without doing some gymnastics at home it will not be possible to counteract the loss of muscle mass. Changes in body composition are also only one of the consequences of sedentary life , which in general represents one of the main risk factors responsible for the most common diseases in the population (diabetes, dyslipidemia, overweight and obesity, hypertension, metabolic syndrome, osteoporosis, arthrosis, etc. ).

Sedentary lifestyle and nutrition: how to limit your calorie intake

The bare essentials . Placing excess food on the table leads to more eating. It shouldbring to the table the adequate portions of bread rather than the full basket. To cook the right doses of pasta and not more abundant quantities. Season foods with a little oil and salt before serving them, without bringing these condiments to the table.

Regularity of meal times . A good habit is to divide meals into three main moments (breakfast, lunch and dinner) and possibly two snacks. We must take advantage of these days to succeed. It is the right occasion to introduce a healthy breakfast, especially for those who do not have the habit of making it. Meals should be complete and balanced. Eating incomplete meals, after hours or even skipping them can lead to unregulated and excessive eating throughout the day.

Fats and sugars under control . It is important to limit the lipid intake by trying to avoid the fattest meats and cheeses and by using condiments in a moderate way. You can also prepare tasty dishes without exceeding with oil and butter. Rather by increasing the use of spices and aromatic plants and preferring light cookinglike those steamed and baked in foil. It would be better to avoid sugary and sweet drinks. Concluding the meal with a serving of fresh fruit can help satisfy the craving for sweetness.

Beware of alcohol . In addition to being harmful to health, it is important to remember that alcohol, even in small doses, provides a lot of calories without you noticing it.

Fruits and vegetables . They are always the ones who come to our aid! Not only are they foods rich in vitamins and minerals, but also very satiating and low in energy density, therefore allies of shape and health.

The biggest enemies of sedentary life: stress and boredom

Stress and boredomare two sensations that can lead to eating worse and to excess to distract and comfort. Assuming that if nutrition is strongly influenced by the emotional state we should work on this aspect, the most immediate solution would be to devote time to your hobbies, to take care of the house, of yourself and loved ones, through video calls if they do not live with we. All this can contribute to make us feel much better and spend more peaceful days. Sport is
also an effective tool for reducing stress and bringing a good mood.In addition to being essential for physical health, it is essential to combat the sedentary nature of this period. Likewise, the preparation of healthy foods that are tasty and also pleasing to the appearance and dedicating the right time to the meal by eating seated and calmly, it helps to get better physically and emotionally. Even for those who are not really bored, but rather work assiduously from home, it is essential that the meal represents a moment of real break.
Of course, in addition to following the precautions to try not to overeat, it is essential to always stay hydrated and continue to eat well.Consume at least 5 portions of fruit and vegetables every day and maintain maximum variety in your food choices, favoring legumes, fish, low-fat dairy products, eggs and white meats among protein foods.
A precious source of nutrients that can be added to what has been said in order to stimulate the purifying activity of the body is represented by Aloe Vera , whose juice is a concentrate of vitamins , minerals , amino acids and polysaccharides with antioxidant and anti-inflammatory properties .
Finally, it is preferable to consume fresh or frozen raw materials rather than canned foods. We tend to think that in this period, not being able to do the shopping often, canned foods should become part of our habits. In reality, even the majority of fresh foods can last a week in the fridge and the more perishable ones can be frozen immediately after purchase.

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