The confinement to which we have been subjected has upset our routines and habits. We have had to spend a lot of time at home, locked up, and we have had to look for activities to be entertained or to entertain the little ones.
Baking has been one of the star activities during this situation: cakes, muffins, cookies, cakes, etc., as well as virtual snacks with friends where snacks were present. If we add that in many cases the level of physical exercise that is normally done has been lowered, the de-escalation has begun and we have realized that the pants no longer fit us.
New routines
Obesity is a disease that is associated with lung problems such as asthma, COPD, and sleep apnea; with metabolic diseases such as diabetes; cardiovascular diseases such as myocardial infarction, angina pectoris, etc. It is time for us to analyze the situation and put a remedy, we must start by changing the routines:
- Change your food intake: now is the time to eliminate foods high in fat and low in nutrients from your diet. You should increase your intake of vegetables, fruits, lean meats, fish, whole grains and low-fat dairy. Eliminate all carbonated or sugary drinks, that is, drink only water or natural juices.
- Increased physical exercise: Now that we can leave the house and the weather is good, we have to increase the walks, ride a bike or run, if we did it regularly. This activity can be complemented or combined with exercises at home, we can establish an exercise table or subscribe to any of the channels that propose exercise routines.
- Go to the doctor: And of course, if we consider that the weight gain is considerable or after a while with healthy routines we do not lose enough weight, it is important to go to the doctor to help us establish a low calorie diet in a controlled way and / or offer us alternatives more adapted to our problem.
Tips to lose weight
The obese are people at risk for many diseases, in fact, people who have the coronavirus and are obese are more likely to suffer from this disease in a serious way. It is important to achieve an adequate weight and maintain yourself, although it is a task that requires effort, it is possible to achieve it if we follow some recommendations:
- Establish a weekly menu: Choose a day a week on which to make a weekly menu, taking into account your daily calorie intake and the amount of exercise you are going to do.
- Make a shopping list: In order not to be tempted to buy fatty products or industrial pastries while shopping, it is best to sign up for the products you need for that week and not go off schedule.
- Avoid going off the diet: moments of anxiety or boredom encourage us to go to the kitchen to look for some food with which to alleviate that feeling. It is best to avoid having at home snacks or bakery products and prepare small, healthier substitutes: carrot sticks, whole wheat toast with avocado or low-fat fresh cheese, etc.
- Exercise daily: Like the weekly menu, you can make a table of exercises or daily routines: one day run, another walk, another practice arm and glute exercises, etc. You can give yourself a prize such as, for example, if you manage to lose X kilos or exercise so much, you give yourself some clothes, or a book, or whatever comes to mind.
- Dinner soon: it is important not to go to bed with a full stomach, having dinner two hours before going to sleep is recommended to avoid problems when falling asleep or difficult digestion.
