To prevent excess “Corona extra pounds”
Many people have increased in the Wake of the Coronavirus pandemic of body weight. Lack of movement in the home-based work, changes in daily routines and altered States of mind can have a massive effect on eating habits. A nutritionist gives tips on how to get out of the runaway diets back in the handle.
Dr. Leslie Heinberg is a psychologist and a specialist for weight management at the renowned Cleveland Clinic. In a recent contribution, the clinic expert explains how you can increases to counteract weight during the pandemic, through nutrition interventions.
Interrupted Diet Routines
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“There are a variety of factors, with the result that the feeding device from the rail,” says Heinberg. To put yourself under too much pressure, however, is not an effective strategy to shed the pounds again. In the Corona-crisis, there are many good reasons why the diet out of balance can get.
For example, were noted to be interrupted in the case of many people routines, which contribute to habits that ensure a regular food intake. “The lack of Routine and structure makes it difficult to his usual diet record”, explains the psychologist. In addition, the long stay at home will grant a permanent access to food options. At work it was easier to avoid food cravings. “It is difficult to ignore the cravings, if your kitchen is only three meters away,” emphasizes the nutrition expert.
Emotional Eating
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Add to this that a lot of people are emotional eaters. Who belongs to this category, eat more, and if certain emotions, such as Stress, grief, Worry, or simply boredom to be felt. “To add these aspects to the changes in our environment, then it is a perfect Foundation for problematic eating behaviors,” says Heinberg.
Tips for healthy diet during the pandemic,
Although there are a number of good reasons, why the usual food is lost in the Corona of the crisis of course, but there are ways to steer you in the right track. Dr. Heinberg gives nine tips with a healthier diet and losing weight easier.
Tip 1: do not Set the weight loss to the centre
Article with “Coroan diets” flood the Internet and magazines. However, the psychologist, warns that such measures stir up often the wrong expectations. Instead, you should set realistic goals. “Don’t focus on that to lose weight, but to keep for the time being on your weight,” says Heinberg. Those who can master increased, the crisis, without the weight, have already won.
Tip 2: quality instead of calories
Especially important to eat healthy foods that strengthen the immune system, according to Heinberg, like lean protein and fruits and vegetables with antioxidants. To make “instead of the number of Calories or the carbohydrate content of a food by means of thoughts, you should think about how you can provide your body with good nutrients,” says the nutrition expert. The help at the same time stay healthy.
Tip 3: Small goals
Since the routines are mixed up, it is difficult to change the lifestyle fundamentally. Now is the best time to throw in the complete habits on the pile and to be vegan or carbohydrate-free is not maybe. “Start with smaller, achievable goals, such as Adding another Serving of fruit or vegetables to every meal,” advises the psychologist.
Tip 4: Before each Snack the stomach question
In order to prevent emotional eating, you should be, according to Dr. Heinberg about his feelings Clear. Here is the principle of mindfulness can help. Before a Snack is mindlessly taken, you should ask yourself whether you really hungry, or it’s boring, maybe just a long, lonely and scared.
“If you get bored, you can watch a movie or the children play a game, if you feel lonely, call a family member and if you are actually hungry, then you think about it, what could be a reasonable, healthy meal,” the Council of the weight Manager.
Tip 5: No “All-or-Nothing-mentality”
The diet does not have to be perfect. It also changes the macaroni with cheese for lunch instead of a salad on the table. Who makes a ungesündere food choice, and should have, therefore, no bad Conscience. This decision should only be non-Standard.
Tip 6: Routine maintained
Anyone who has eaten on a day-to-salary is full, tried this often, back another day to compensate, by extra little bit is eaten. Here’s the next lurking but according to Heinberg the same cravings-case. “If you skip Breakfast and lunch eat yogurt, you will plunge only later, back on the sweets,” says the expert.
Tip 7: Trigger to avoid
You know that you eat not be able to stop after you have consumed the first cookie or Chips? Anyone who is triggered by certain food, should avoid this consistently and the corresponding food or sweets, not even shopping, we recommend Heinberg.
Tip 8: During the meal, nothing else
If we are distracted, it’s surprisingly easy to eat a larger Portion than usual. “Avoid eating in front of the Laptop or in front of the TV,” says the nutritionist. The food should be served on a plate and taken to a table. The senses should be addressed to the taste, the smell and the consistency of the food.
Tip 9: don’t Be too hard on yourself
If you fail to change your plans, don’t go too hard on themselves. “This is an extremely challenging time, and we should all be a little forgiving,” stresses Heinberg concludes. (vb)
Read also: Who doesn’t answer these 7 questions, to fail at any diet.