If you are sitting at home due to fear of coronavirus or to work from home, then keep in mind these 5 things, otherwise, your weight will increase.
There are very few people moving out of homes nowadays due to the fear of spreading the coronavirus. According to the Ministry of Health, 130 patients of coronavirus have been found so far in India. Also, thousands of suspected patients have been placed in isolation. People have been advised to travel and avoid visiting crowded places. Apart from this, most office workers have also been told to stay home by doing work from home. Since the virus is spread by saliva and droplets coming out of the mouth; gyms and public parks, etc. have also been closed.
In such a situation, it is possible that if you stay at home all day and do not do any physical activity at all, then your weight can increase and health can get worse. If you are worried about your fitness, then we are telling you some special rules related to diet and lifestyle which will prevent you from gaining weight during the quarantine.
Do not become a tea, coffee or snacks addict
When people get bored of staying home, they are left with two options for spending time, one watching movies on TV or laptop and dealing with office work and the other by rotating tea, coffee or light snacks like chips, biscuits, chocolate, cakes, pastries, ice cream, etc.
If you do not want to spoil your fitness, then, first of all, keep this rule with you: do not drink more than 2-3 cups of tea or coffee a day. Instead of packaged things available in the market for snacks, eat healthy home-made items such as roasted gram, roasted peanuts, nuts, lightly fried makhana, sprouts, bhelpuri, puffed rice, poha, etc. Also, keep in mind that you should not eat snacks more than 2 times a day.
Make things easy to digest
You will either lie down or sit down because of staying at home all day. In such a situation, if you eat heavy things, then you may have problems like indigestion, constipation, and acidity. Since there is a lot of struggle for treatment in hospitals these days, it is better that you keep your food in such a way that you do not face any kind of problem. For this, make easily digested foods and stay away from strong things.
What to eat: You can eat green vegetables, lentils, cheese, curd, bread, rice, and chicken, etc. at lunch.
At dinner, you can eat bread, vegetables, salads, and raita, etc. or drink soup. Keep in mind that these days, ginger, garlic, onion, cumin, celery, asafetida, turmeric, etc. should be used in your food, as all these spices increase your immunity. Eat 1-2 fruits daily.
What not to eat: If possible, do not reduce or consume paratha, puri, chickpeas, dried beans, rajma, oily chicken, more than 2 eggs, butter, pasta, noodles, pizza, burgers, Chinese foods, etc. These things take time to digest and they are not easily digested without hard work.
Eat dinner fast
This is a rule you should follow even on normal days. But if you used to eat late due to lack of time or you return late to your home from the office, at least change these rules as long as you are staying at home. During this time, you should eat your dinner at least 2-3 hours before bedtime. This much time is necessary to digest the food you eat. If you eat and sleep immediately, then your food will not be digested and the body will become fat.
A walk for 20 minutes after eating
If your house is big or you have enough space, then you can take a walk on the terrace or backyard 20-30 minutes after having dinner. If you do not have such options, then at least 20 minutes walk in the same place. Walking after eating food is important because your body has reduced already physical effort much earlier, even if you are sitting or lying down after eating, your food will not be digested at all. So eat food and then lie down or sit for 20-30 minutes after a walk.
Drink more liquids
Solid foods are necessary for you. But these days if you include more liquid things in your diet than normal days, then it will be beneficial for you. Always keep a bottle of water near you. Drink at least 2.5 liters of water a day. Apart from this, increase the intake of other liquid foods like juice, buttermilk, soup, coconut water, etc. Including yogurt in food is also a good option.
We also recommend: How to keep yourself active during quarantine