Because of the Corona virus, the world went through a difficult biological crisis, and these exceptional circumstances imposed changes on the health system of individuals, so they were present most of their time at home as an official or preventive stone, and with skill in preparing different good recipes of food or ordering from fast food restaurants, and lack of physical activity leading to lack of Exercising, all of them lead to raising calories in excess of the body’s daily need, which will negatively affect weight, especially for women who suffer from weight gain or slouching and lethargy.
Here, Amal Kenana, a clinical nutritionist and lecturer at Prince Sultan University, gives us several tips to restore fitness for the post-Corona stage. At first, the specialist asked a question:
Is the phenomenon of overeating a kind of release of psychological stress and anxiety?
If the answer is yes, then there is nothing that increases anxiety after allowing total curfew, especially since daily reports from the Ministry of Health confirm a decrease in the number of injured and critical cases.
But if the phenomenon of eating is a kind of societal culture practiced during curfew periods, then there is no objection to eating good and tasty food, but the following matters must be taken into account:
Food choices are often healthy choices.
Organizing meal times, which reduces the feeling of hunger.
– Stay away from sweets and sugars as much as possible; Because it stimulates hunger and also reduces immunity.
– Trying to drink a lot of water; Approximately 8 cups a day. In the event that you feel hungry immediately after any meal, it is a feeling of thirst, not hunger, but there has been a confusion between the signs of hunger and thirst, so it is necessary to drink water.
– Exercising, whether at home on a YouTube video, or walking, running, or going to the health club (taking the required precautions), to burn the amount of calories that were eaten during the day.
– You do not need 6 daily meals during the day; Because the period of sitting is more than movement, so reduce and organize your meals.
– Consider this period as a period of challenge with yourself, by getting rid of excess weight and maintaining the current weight.
– After starting diet and sports, the weight can start to go down and then stop, and this is considered normal because of the period of storage of fat in the body, and the fat needs to be redistributed again, so do not despair of not going down and continue.
– Stay away from anxiety and stress so that the craving for food does not increase.
Pay attention to the daily portions of fruits and vegetables, and adopt them as a snack between meals.
– Reducing the percentage of daily starches such as rice, bread, pasta, sweets, biscuits, and candies so that it does not exceed a quarter of the meal, for example, at breakfast a quarter of flat bread or 1 toast, at lunch 3 tablespoons of rice or pasta, and at dinner the same amount.
– reduce caffeinated drinks to twice a day; To reduce the possibility of dehydration in the body.
Avoid low-quality foods.
Do not eat too much canned food that contains highly processed and preservatives.
– Stay away from processed salts such as fast food, chicken broth cubes, and chips.
Cadre: Make sure to drink 8 glasses of water daily.
Cadre: Stress and anxiety stimulate feelings of hunger.
Kader: After starting the diet, the weight starts to go down and then stops, and this is normal because the fat needs a period to redistribute in the body again.
Cadre: Reducing the proportion of daily carbohydrates (rice, bread, pasta, sweets, biscuits, and sweets).
Breakfast: a quarter of flat bread or 1 piece of toast.
Lunch and dinner: 3 tablespoons of rice or pasta.
Sarah Al-Otaibi (Jeddah) @sarahalotaibi9