Hokkaido Shimbun (Japan): “sedentary” way of life… How to avoid weight gain on the isolation? Should change the diet and reduce calories

In order to prevent the spread of a new type of coronavirus remains the regime of self-isolation and remote operation. Due to inactivity increased the number of people who felt that their body has become harder… do Some light exercises even at home, however, it must also be reviewed and cooking habits in accordance with the changes.

“Face widened…” — frowns in front of the mirror 35-year-old company employee from Sapporo. At the end of April he went to work at home and since then have put on four kilograms. His work has been connected with the road, and now he communicates with customers by phone or email. After work, the man went to the fitness club, but now it is closed.

“The pants began to shake,” complains 55-year-old woman working in social services in Kunashir. She goes outside only for work. To support favorite cafe, she began to take food to go, and during that time her weight increased by three kilograms.

“If you lead a sedentary lifestyle and continue to eat as before the isolation, the extra pounds will not keep you waiting,” — said the head of the Dietetic Association of Hokkaido Hideko of Yamabe (Hideko Yamabe).

In accordance with the “Rules of Japanese food” by 2020 the estimated value of energy required per day, divided into three levels depending on the activity: “low”, “normal” and “high”. Also take into account age.

In the case of men aged 30 to 49 years of a “normal” person who goes to work and around the office, a daily requirement of 2700 calories. “Low” value, in which a man most of the day sitting and not enough out on the street, on 400 kcals below: 2300 calories. If going to remote work, to continue to eat in the usual way, the extra 400 calories accumulate in the body. If we translate this into fats (9 kilocalories = 1 gram), the day turns 44 grams. For the month and 1.4 kg, and for three months have accumulated to about four pounds.

As for adult women up to 74 years, the difference between “normal” and “low” value is 300 calories. If there is as before, then three months can be better at three kilograms.

Prolonged exposure at home causes stress, and increases the number of snacks. This leads to even more weight gain.

To prevent the “coronavirus weight gain”, many burn calories through walking, Jogging and other exercises, but it is not easy to do every day between work and household chores. The abstinence from food also causes stress.

“Be easier if you change the diet gradually. First, try eating at spoon less,” recommends Ameba. In the case of rice is about 20 to 30 grams or 30 to 40 calories. If three meals a day to reduce the amount of food one spoonful of each food, per day you can save about 100 calories.

“You can change the ingredients and also reduce calories. The caloric content of meat is severely impaired, depending on the part,” says Amaba. For example, if cooking pork chops to use loin and fillet, we get the following result: calories 100 grams of pork loin is 263 calories, while fillet is 130 calories, which is almost half.

Similarly with beef: 100 grams of bacon (fat) 517 calories, and thigh (with fat) — 259 calories. Curry you can’t cook with pork, and lean chicken or seafood. Food cooked in deep fat, and other meals with a high content of oil should not eat every day.

To create a strong body that is not afraid of the virus requires a well-balanced diet. In particular, it is important to eat plenty of vegetables with a rich color, such as spinach and tomatoes because they are rich in vitamins required for healthy skin and mucous membranes; cabbage, lettuce and other white vegetables and mushrooms.

In addition, can not do without soy products rich in protein, and algae, which is high in iron and calcium.

“Review culinary habits will help prevent disease,” — emphasizes Amaba.