Tricks to lose weight in quarantine

 1. Eat less

Nobody loses weight if they eat disproportionately. So you need to cut back on the daily amount. Taylor advises limiting yourself to 700 to 800 calories in the first week. In clinical studies, this type of diet helps you lose at least 1 to 2 kilos in the first month. But since it cannot be sustained for long, in the following week it is necessary to consume between 1,300 and 1,500 calories in the case of women and between 1,600 and 1,800 in men. To do this, ditch sweets, limit flours, and eat more vegetables , fruits, and low-fat proteins.

2. Without breakfast

Many studies point to breakfast as the most important meal of the day, although almost a third of the world's population is able to survive without it. They just need a coffee. This fast helps you lose weight quickly, because according to Taylor, there is no proof that eating breakfast improves metabolism. If you get hungry, drink unsweetened coffee, water, and fluids.

3. Eight hours to feed

New evidence suggests that to lose weight and control weight, it is necessary to eat all the foods of the day in a certain range. For this nutritionist, the feeding window should be open only eight hours a day. It does not matter which strip you choose. It can be from twelve noon to eight, from ten in the morning to six in the afternoon , the important thing is to close your mouth after eight hours. This technique is known as time-restricted eating.

4. Sleep well

Sleep is crucial to losing weight. When people don't get enough rest, they are more likely to wake up hungry in the middle of the night and look for quick foods in the fridge to fill them up. That increases your daily calorie intake. Therefore, experts recommend sleeping eight hours straight. Close the curtains, turn off electronics an hour before bedtime, and keep them away from your bed so sounds don't wake you up.

5. Less alcohol

A drink or two have helped him get through the quarantine; But if you want to lose weight, it is important to decrease your alcohol consumption. To get an idea, a gram of fat has 9 calories, while alcohol has 7. They are almost the same! S ccording Taylor, a single glass of wine represents 150 calories. Thus, two glasses can equal all you need in a single meal. The additional problem is that the drink does not come alone, but with snacks that can increase the bill.

6. Manage stress

Have you ever wondered about the reason for the nagging belly? It's food, of course, but behind it are stress and anxiety. These sensations affect hormone levels and cause people to eat high-calorie foods. On top of that, cortisol, also known as the stress hormone, suppresses insulin sensitivity and that means glucose in the blood has a better chance of turning into fat. And of all the places in the body, the abdomen has the greatest tendency to store these reserves. For all the above, it is important to manage stress either with yoga exercises or with meditation sessions.

7. Drink coffee and water

Some studies have shown that women who drink two or three cups of coffee a day have less abdominal and body fat. The same happens with men between 20 and 44 years old, who, with the same dose, lose 2 percent of their belly. Apparently, there are bioactive components in coffee that can regulate weight. He also recommends drinking lots of water. At least one liter when you get up and another two to drink during the day.

8. Exercise

If you thought you could lose pounds without this variable, you are wrong. Part of the weight gain in your forties comes from difficulty exercising. But now that you can, the expert points out that running burns more calories in the shortest time than any other discipline. Any activity, from walking to riding a bike, counts for weight loss, but it helps to do weight training routines to build muscle.