THECoronavirus emergency has one great solution: stay home as much as possible, to avoid new infections and thus slow the growth of the epidemic.
Staying at home, without the gym, going out in the evening or even just commuting to and from work, though risks being detrimental to one's state of physical fitness, because we tend to eat more (and badly) out of boredom and consume much less.
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To remedy the problem, without dieting in quarantine because it is not that you can really ruin your existence, there are some tricks that will allow you not to gain weight and maintain muscle tone.
That's how.
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1. Eat well to keep your immune defenses up and not get fat
Eating seasonal food helps the immune system
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Nowadays it is not difficult to find strawberries at Christmas or grapes in June.
Ma buy seasonal fruit and vegetables allows you to choose from a great variety of raw materials grown locally, and this makes it, as well as much cheaper, less impacting on the planet, much better and above all much richer in all those nutrients and vitamins that the body now needs more than ever to keep the immune system's level of protection high.
2. Do your shopping well to go out less and eat better
Optimize the ingredients and buy different foods than usual
When you go shopping try to imagine what dishes you will want to cook during the week. And imagine more uses depending on the expiration date: by buying potatoes, for example, you can cook them as a side dish, make a puree, a soup or even cook them in the oven together with onion, sour cream and bacon: a real delight.
We all have a more or less fixed expense that we repeat almost helplessly week after week, ending up with always eat the same things.
A very simple way to vary a little is to be inspired by the products that almost all supermarkets alternate in promotion. Is there bacon? How long have you not eaten a carbonara?
3. Don't eat more than usual
Using color-contrasting dishes helps you eat less
A study conducted by Cornell University's Food and Brand Lab showed that when there is little color contrast between food and plate there is a tendency to serve even 30% more compared to when the color of the plate and that of the food are very different from each other.
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Choose a clear dish, therefore, if you decide to eat a plate of pasta with tomato sauce, a colored one when you want to serve yourself something clear.
Using smaller plates makes us feel full sooner
Again, it is a question of of optical illusion.
If we use gods large plates or with a very wide base, like those flat, the content will look poor and we will tend to put more food to fill the space.
In reverse, in front of a smaller plate but full of food it will seem like we are eating more.
A research published in theAmerican Journal of Preventative Medicine showed that when participants were given a larger bowl, they served 31% more ice cream than they were given a smaller bowl.
There is no need to buy a new set of dishes, just use the fruit plates, for example.
4. Play sports, at home and outdoors (following the rules of the decree)
Ban on renunciations at the table, the real secret of any good physical shape is movement. And it is not certain that it cannot be done even within the four walls of the house.
To keep fit even without a gym just do some exercises at home that cover the totality of the muscles of the body, ensuring a complete and uniform movement.
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Only one rule: have the consistency to do them (almost) every day.
Alternatively, or more especially on days of good weather no one (for now) forbids going out to do outdoor activity, although there are some rules to follow: no group workouts or in crowded areas e it is mandatory to always maintain a safety distance of one meter from others.
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5. Turn off the television and silence your cell phone
Right now we are all constantly looking for new information and bombarded with numbers, news and hoaxes from social media, newspapers, TV and chat.
Here, define at least a few hours a day in which to give it a break: turn everything off and talk about something else, anything that's not coronavirus.
This will be good for both your spirit and your waistline, because it is proven that eat in front of the television on or with the phone in hand are not only a problem for the conversation, but also for the diet.
A British study showed that eating while distracted causes you to eat more, both at the table and after meals.
This is because the body - especially the brain - it is not concentrated in the main business and therefore does not perceive well the stimulus and the awareness of having ingested enough food.
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