Survive quarantine. Nutrition plan and TOP-4 exercises.

As new coronavirus spreads, self-isolation time increases, but you can eat properly even if you are stuck in your home for a long time. Doctors believe that pre-planning will help you and your family eat well, even under quarantine.

What and how to eat

“It’s cooking, but with limited resources,” said Caroline West Passerrello, a registered dietitian and a spokesman for the US Academy of Nutrition and Nutrition.

According to Bonnie Taub-Dix, a registered nutritionist and author of Read Before You Eat It – Going from the Label to the Table, it is recommended that you keep food supplies for up to two weeks when planning for an emergency.

“People should not be nervous about having to go out and spend hundreds of dollars on food. But if they prepare something, it can give them peace of mind, ”Taub-Dix said.


To lose weight during quarantine, nutritionists recommend first having a “quick scan of your pantry and freezer” and throwing away anything that has expired or expired. Then you need to buy some products.

The main list should include protein sources such as canned fish or beans; canned and frozen vegetables and fruits, as well as tomatoes or sauce; whole grains, including whole wheat bread, rice and pasta, and useful fats such as olive oil, nuts.

Nutritionists recommended that you first consume fresh foods before moving to frozen and stable foods.

“Use what you have first and foremost if you don’t want something to be wasted. This means that you will be able to prepare as many fruits, vegetables and colorful foods as possible – this is a great time to cook with garlic and onions,” – said Passerrello.

However, there is no evidence that any specific products can prevent or cure the disease, despite common Internet myths.

Doctors also note that it is necessary to monitor the consumption of sodium (mainly in the form of normal salt). It is often used to preserve food and add flavor, and is added to canned foods to extend its shelf life. Too much salt can lead to dehydration, which can cause fatigue, dizziness and other unpleasant symptoms that you don’t need in an emergency. Canned foods with a high salt content may be better washed before use.

Most experts recommend having 4.5 liters of clean water per day for each person (and pet) in your family.

According to Passerrell, when you stock up on foods, focus on what you and your family like, and on recipes that will give you time and energy. Storing ingredients for complex recipes will not help if you feel unwell and do not have the strength to cook.

Calm mental condition is one of the best way how to lose weight in quarantine easier.

Simple workout that changes your body

Being permanently at home significantly reduces activity and, of course, it affects physical fitness. We reviewed lots of exercises and defined the top 4 that you can do at any house even if you don’t have too much space.

SQUATTING

To lose weight during quarantine, you need to start with elementary squats that perfectly pump the thighs and buttocks, as well as help to lose weight and strengthen the muscles as a whole. It is important that during the exercise, the five do not break away from the floor and the knees do not extend beyond the toes.

If the exercise has become very easy – you can complicate the task and make a jump after each squat. The most effective scheme – three approaches of 20 times, should be performed every other day to provide a muscle relaxation.

TWISTING

Twisting is one of the most effective exercises for weight loss, which will make the waist beautiful and help to remove the belly. It is best to do three approaches a week three times a week. It is important to exercise various muscles throughout the body to ensure that the weight loss process is even.

PUSH-UPS

Push-ups are great for strengthening the muscles of the hand, the press and for helping to lose weight. If it is very difficult to perform push-ups with your legs extended, you can begin the exercise by kneeling. When your hands get used to the load, you can move to a more efficient position. Perform three approaches 15 times a day.

LUNGES

How to pump up the buttocks, front and back of the thigh? Lunge. And the more you bend the pelvis, the better. Doing the exercise without extra weight – training stabilizer muscles. Doing dumbbells – you download everything below the waist.

Put your feet shoulder width apart; the back is slightly bent in the lower back; take a wide step back, sit on your front foot; the angle between the thigh and lower leg should be straight; as you exhale, return to starting position. Do 12 reps on each leg.

Such a training will not take you more than 30 minutes, but with daily performance, you will see the result in a week. Your body will begin to change, and you will stop thinking about how to lose weight in quarantine.


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