[:en]Many people have commented that they have put on weight in the past month while staying at home during this circuit breaker, as they have been eating more snacks while working from home. It is also very easy to order food delivery with just a few taps on the phone, in our foodie nation.
Coupled with reduced exercise due to the closure of gyms and swimming pools, or lack of motivation – spells a recipe for weight gain. When calorie intake exceeds our output, the excess caloric energy is stored in our body as fats.
Here are some simple tips to maintain our weight during the circuit breaker.
Reduce excessive food intake
- Eat slowly during meal times, and stop when you feel 80% full.
The Okinawans have a trick to avoid overeating – only eat until you feel 80% full. This is a concept that the late Mr. Lee Kuan Yew followed. This is because it takes time for our stomach to send signals to our brain that we have eaten enough. It is also good practice to slow down when we eat, chew thoroughly, and savour each mouthful of food before taking the next.
- The Healthy Plate
Following the “Healthy Plate” concept – where half of your serving plate or bowl consists of vegetables and fruit – ensures that you are getting enough nutrients and vitamins in your diet. It will also be difficult to overload on calories, as vegetables and fruit are full of fibre which contribute to your sensation of fullness, but low in calories.
- Avoid frequent snacking
If you find yourself heading to the kitchen several times in a day, ask yourself what is the purpose that snacking fulfils for you. Is it because you are bored or stressed? It may be better to have a chat with family or friends, or pick up activities or hobbies that help to relieve stress and occupy your time – such as learning to draw, sing, dance, or anything that you might enjoy.
If you truly feel hungry in between meals, go for healthy snacks such as nuts and fresh fruit.
- Consume sweetened drinks (such as bubble tea) and alcohol in moderation.
The high caloric content of these drinks easily exceed our caloric requirement and do not provide any meaningful nutrition.
Increase energy expenditure – get moving!
There are plenty of videos on home-based exercises that we can do during this period, with no additional equipment required. Jogging and brisk walking are also good exercises.
Never exercised before? You can start with a short 10 minute session, and slowly increase the duration once you feel ready. Ideally, we should be getting at least 150 minutes of moderate intensity exercise in a week.
3 Easy & Quick Workouts at Home:
If you find yourself sitting for long periods of time at home, take a minute every hour or so – to stand up, walk around the room, and stretch.
With another few weeks to go before the circuit breaker measures are relaxed, let us start making simple changes so we can maintain our figure and look our best when we are able to meet our friends and colleagues again.
You can book your body slimming & aesthetic treatment in advanced now! Contact us for more info.
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