What to do during self-isolation? By yourself, of course
The year began, and we began to think about the summer vacation. Where to go? What should I bring with me? Shouldn't you get in shape for the swimming season? Of course you do. Even if during the winter you have not gained extra pounds, then tightening your hips and strengthening your abs will not hurt anyone. So you need to go on a diet and go to the gym.
But then a pandemic struck, and everyone locked themselves at home. When self-isolation will end, it is not clear. What to do with the vacation is also not clear. Someone was even sent on this very vacation, so you can not even dream of a trip to the sea this year. It would seem, well, why then take care of yourself?
But no, you are wrong! On the contrary, right now it is necessary! There are at least two reasons. The first is that if now you do not lose those extra pounds, and new ones will be added next winter, then next year you will have to take off twice as much. Second, we now have more free time, which we spend in front of the TV or at the computer. That is, we lead an exclusively sedentary lifestyle. Moreover, we constantly chew something out of boredom. Which, as you understand, is not good for the figure.
It is this very free time that you need to spend on yourself. Where to begin?
1. Plan your time
First, determine how much time and when you can spend on yourself. If you do not clearly plan your day, your hands will never reach yourself, there will always be reasons why it was not possible to start taking care of yourself today. Schedule your day, pay particular attention to when and how much time you spend in front of the TV or on the Internet. So donate to them. And make it a rule, you take care of yourself every day, without exception.
2. Determine a set of exercises
Search the Internet for a suitable set, taking into account your problem areas and level of physical fitness. If you have exercise equipment at home, great. If they are not there, it doesn't matter. There are a fairly large number of exercises that are performed only with your own weight. Read the recommendations of fitness trainers, watch video tutorials. It is better to draw up a training schedule with a constant increase in load, then the effect will be greater. Pay particular attention to the duration of your workouts. It is believed that only after 30 minutes of cardiovascular exercise begins burning fat depot, up to this point, the working muscles take energy from the glucose that you have in your blood. Therefore, workouts should be at least 40 minutes long.
3. Balance your diet
Pay attention to how you eat. Keep a diary and write down everything you eat, and then calculate the calorie content. It is better to analyze the records for the week, on different days the nutrition can be very different, and in order to have an idea of the average calorie content, you need data for several days. More calories than you need? Then cut back on your diet. It is optimal to install a mobile application on your smartphone, which will itself compose a menu with the required calorie content for you. For example, the application "Goldline", which itself will calculate what calorie content you need to reduce body weight, and will form a menu based on your taste preferences.
4. Select drugs
Try eating a low-calorie diet for one to two weeks and see the results. If you are seeing even a slight decrease in body weight, great! Continue. If there is no effect or it is difficult to adhere to such a diet, seek help from a specialist. Now there are many doctors who are engaged in weight loss and consult remotely, for example, they have their own groups on social networks. Your doctor will assess your current nutrition and health status. If there are no contraindications, depending on how you eat, he will prescribe drugs that either block the absorption of fats or affect your calorie intake. The first group of drugs, such as Listata, contain orlistat. This substance blocks the absorption of 30% of fats from food, thereby reducing the caloric content of the diet. The second group of drugssuch as Goldline Plus, contains sibutramine. It affects the center of satiety, as a result of which you will eat smaller portions, and you will feel full for longer. As a result, the caloric content of food will decrease on average by 25%, and the amount of food consumed by 20%.
5. Create a group on a social network
It is always interesting to exchange impressions and get praise from like-minded people, whatever you do. This stimulates not only not to quit what you started, but also to make even more efforts. Create your own group, invite friends there who also decided to take care of themselves and lose weight. You will always find someone who will support or advise something sensible. Well, it's not worth talking about how nice it is to get likes for a new photo.
6. Find a hobby
If you have planned your day correctly, and there is always time for exercise, but there is still an opportunity to lie on the couch in front of the TV or hang out on the Internet, then look for some hobby. Aside from being just fun, it's a great distraction from thoughts of food. If needlework is not your element, then you can come up with something else. Have you wanted to learn a foreign language for a long time, but everyone did not get around? Now is the time to start. There are tons of sites for classes with native speakers. Video lessons are no less effective than live ones. In any case, whatever you do, this time will be well spent.
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