For some people, this quarantine has favored a weight loss in them. This could have been because, for some people, confinement has meant that they stop eating out so many days a week, cook more at home and even start playing sports. However, for many, the fact of being able to move less, and the anxiety caused by the situation, has meant that we have seen some more number add on the scale. Therefore, if we want to try to return to our healthy weight and, above all, to take care of our diet again, there are some keys that we can follow.
Achieve a caloric deficit
Sometimes we find ourselves trying to compensate with the sport for everything we have eaten. The reality is that this does not work because the only real way to lose weight is to achieve a caloric deficit. Sport can help us, but the key is in our diet and the calories we eat.
It may be a good idea to calculate your daily caloric need and adapt it to the weight loss we want to achieve ( normally it involves subtracting between 15 and 20% ). In this way, we will know how much we will have to and consume based on what we spend so that there is a deficit and we can begin to lose weight.
Forget about diets and seek a change in habits
The presence of diets in our life is something we have lived with for almost as long as we can remember. However, it is time to forget about trying to follow a diet and focus on changing our habits. Usually, when we follow a diet, they are usually miracle diets, which promise quick results, but when we obtain them it is usually at the cost of our health. In addition, these results are never lasting, because diets do not usually teach us to eat healthily or teach us sustainable eating habits over time. So much so that Adelaide Naturopath says that, in the long run, dieting makes you fat. Therefore, the ideal is to seek a global and long-term change inhabits.
More vegetables and fruits
Vegetables and fruit should be the foundation of any healthy diet, whether we are trying to lose weight or simply stick to our weight. As far as weight loss is strictly concerned, these are low-calorie foods, with a large amount of fiber and water that will help us feel more satiated and, therefore, be less hungry. But, in addition to that, these foods are one of those that will help us the most to take care of our health thanks to their healthy nutrients and Keto Coach. They will help our body work better and a healthy body is a fitter body.
Choosing healthier ways of cooking
It is true that we are cooking more at home and that is always good news, but it is also important to know how we cook. The cooking method we choose will influence the calories in the food and the nutrients we consume. Therefore, it will be a better option if we choose to use the oven, grill, cook, boil, and steam, instead of frying or coating.
Return to water as the main drink
When I eat because of anxiety, I always want to accompany my meals with carbonated and sugary drinks. If we want to lose the weight that we have been able to gain these days, it is important that our drink of choice is always water. Especially in substitution of other less healthy drinks. Water helps us improve satiety - and differentiate between physical hunger and emotional hunger - but it will also help us avoid the calories in other drinks, and take care of ourselves from within.
Base our diet on food and not "products"
A key part of a healthy diet, one that helps us lose weight in the long term and is part of an eating habit, is consuming more food as such, and fewer "products. " This means that we will choose fresh products, if possible seasonal and local. The ideal is to base the diet on vegetables, fruits, vegetables, seeds, whole grains, lean meats, legumes, and other products that take the least possible processing. In addition, we will avoid ultra-processed foods, with large amounts of sugars, salt, and unhealthy fats.
The desserts in a healthy version and on time
During these months, many people have started making desserts in their own homes often. So much so that flour and yeast have been some of the products in which there was a lack of stock in our supermarkets. We do not have to lose this, but it may be interesting to change it. In other words, even if we continue making desserts, it is a good idea to try to find the healthiest options. In addition, we must remember that, although the desserts are in their healthiest version, the ideal is to consume them on time.
Keep cooking at home
If during these months we have acquired the habit of cooking more at home, it is a good idea that we try to maintain it from now on. Although we may already start to go out for food or order it at home, the habit of cooking at home will help us cut calories. For starters, the food we eat outside tends to have more calories. But, in addition, cooking at home allows us to have control of the ingredients that we are going to use, quality, and quantity.
Stay away from alcohol and tobacco
Although it is not nutritional advice as such, the reality is that alcohol consumption is quite related to our diet. Alcoholic beverages have a large number of calories. This implies that they will provide us with what we consider empty calories since the nutritional quality is not good. In addition to the unhealthy substances they have. As for tobacco, smoking has been linked on numerous occasions with greater weight. So much so that smokers are at higher risk of obesity.
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