A Simple Rule That Will Save You From Excess Weight In Self-isolation Mode

2024 Author: Bailey Albertson | [email protected]. Last modified: 2023-12-17 12:53

How not to gain weight on self-isolation: the simple rule of 2 palms

During self-isolation, there is no way to go to the gym, but the refrigerator is always available. If in such a situation you do not control your diet, then by the end of quarantine you can gain a few extra pounds. In case you do not want to increase stress by constantly counting calories, use the 2-palms rule to help you maintain your usual weight.

The more we are at home, the more we eat

Forced self-isolation is a strong stress factor that makes people experience unpleasant emotions. To cope with them, many eat more and more often.

If you have “seized stress” before, then quarantine may well have intensified this habit. Those who do not have this problem begin to eat more simply for company or out of boredom. In any case, if you do not control the amount of food consumed, you can quickly recover.

The secret of the 2 palms rule

Back in 2015, the British Dietetic Association found a way by which anyone can independently calculate the amount of one serving of food they need. To do this, you need to connect your palms so that they form a bowl shape. The amount of food that will fit in them will be one serving.

This method will help you control the amount eaten, as well as eliminate the need to calculate the volume of one serving in grams each time. The main thing to remember is that every meal should be balanced. Therefore, it is better to give up fatty, fried, and other junk food, replacing it with a sufficient amount of proteins, healthy fats and slow carbohydrates.

Exception to the rule

If, in addition to the main meals, you decide to add 1-2 snacks to your diet, do not forget that the volume of each of them should be less than two palms. In this case, one palm can be used as a universal "gauge". For example, a small handful of nuts or dried fruit that fits in your fist is enough to satisfy your hunger and get the necessary boost of energy. Without this exception, the two-palms rule won't work. If you are still afraid of gaining weight, try drinking water more often instead of snacks. This little trick will help dull your hunger.

In order not to gain a couple of extra pounds during self-isolation, break your daily diet into 3-4 meals and set a specific time for each of them. After 2-3 days, the body will get used to the new regime, and you will not be constantly drawn to the refrigerator. Remember that each portion of food should not exceed the volume of two palms.