This is how you prevent quarantine kilos

Limit snacking risks

Now that almost all of us are forced to sit at home because of the coronavirus, it is very easy to grab an unhealthy snack. And then the pounds are on before you know it, especially now that the gym is closed. This is how you avoid quarantine kilos.

Stay at home. We are – wholeheartedly or not – massively responding to this call from the RIVM. That is also necessary, because only if we stick to the rules can we get the coronavirus under control. But for most people staying indoors has consequences for their condition and their body. Because that candy jar of the children is now very difficult to resist. How do you avoid gaining weight after the corona crisis?

Boredom and less exercise

Staying inside does something to you. Whether you’re working from home or sitting at home because you can’t work temporarily, boredom sets in and with overflowing kitchen cabinets it’s hard not to think about food all the time. If you are at home with several people, you are moreover inclined to have a nice coffee or tea (with a biscuit!) And you also reward yourself a little faster with something tasty.

In addition, especially if you work from home, in terms of movement it is now just a little less. At the office you walk to a colleague or the printer and take the stairs instead of the elevator, but at home you sit at your desk all day if you are not paying attention. And there is less social control at home, so you can unabashedly eat the whole pack of cookies. And then the gym is also closed.

Lack of routine

Snoring may be the result of the lack of routine we have now. Suddenly you have a lot more time left and the line between work and private life blurs. For example, most people usually prepare lunch in the evening for their next working day. Since you’re not going out now, don’t prepare your lunch until you’re hungry. And then the choice for unhealthier things is quickly made and you also eat more than you normally would. Two sandwiches instead of one or a stack of pancakes with the kids, because the pack is in the cupboard anyway.

Meal prepping helps

Nutritionist Ineke van Oudheusden states in Metro That is why meal prepping can help enormously: “For example, make your lunch the night before and eat it at the same time as you would normally have lunch. And make a bowl of healthy snacks every day. If you have that in front of you and you know it’s healthy, then you grab it sooner.” Also, preparing your lunch in advance makes it much easier to make healthy food choices throughout the day. And it’s a nice way to keep portion size in check.

Other tips that may help

Try to stick to your daily routine and eat – and take breaks – at the same times as you would at work.
Also take the time to eat. If you take half an hour to 45 minutes away from your work, this will give you new energy, which will ultimately make you more productive.
Do not eat at your computer, including snacks. You shove everything in mindlessly, in larger quantities than usual, and taste nothing.
Because of all those changes in your rhythm, you are probably more tired now than on ‘normal’ days. As a result, the hunger hormones ghrelin and leptin play up earlier. The leptin in your blood, which normally makes you feel full, decreases with fatigue and your ghrelin level, which ensures your appetite, increases. So try to keep your energy up. Taking regular breaks and not working too much overtime helps.
Make time for a walk outside in the afternoon, and get up for at least 3 minutes every hour to stretch your legs or do some exercises.
Be conscious of it: just because there is food, does not mean that it has to be eaten immediately.
Not at work? Then don’t watch series all day, but stay busy in and around your house.
Drink plenty of water and tea. That’s good for you and the more you drink, the fuller you’ll feel and the less temptation to sniff.
Save cozy drinks for the weekend.
Just because you can’t go to the gym doesn’t mean you can’t exercise. On the Youtube channel of our sister Health Net you will find all exercises by Maureen du Toit that only take you 60 seconds.

Snacking is allowed

Also remember: snacking is allowed, sniffing is not. By regularly eating a healthy snack, you keep your blood sugar level. This ensures that you crave less unhealthy things and is good for your concentration.