Experts from Roskachestvo said: in order to lose weight without harming your health, you need to reduce the amount of calories consumed by 15-30%. And in the absence of physical activity during quarantine, the calorie content of the diet will have to be reduced by 200-300 kilocalories per day.
The correct diet will help you to get in good physical shape. So, you need to have breakfast within the first hour after waking up, and the interval between meals should be 3.5-4 hours. You should have dinner no later than 3-4 hours before bedtime.
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Another life hack is the "plate rule". In this case, during the meal, half of the plate should be occupied by vegetables, one quarter by foods containing lean protein, and the remaining quarter by slow carbohydrates. At the same time, experts advise to completely exclude fast carbohydrates from the diet and eat at least three servings of vegetables and two servings of fruits during the day.
It is also important to follow a drinking regime and drink more water to lose weight. The World Health Organization recommends calculating the daily allowance as follows: 30 ml per 1 kg of body weight.
#instruction: how to eat properly in quarantine
In addition, experts advise going to bed earlier. It is best to go to bed between 22:00 and 23:00 hours. This mode affects the production of hormones, as well as the amount eaten during the next day. The rule of 10 thousand steps a day has also not been canceled: intensive walking helps to lose weight perfectly, they remind in Roskachestvo. You can even walk around the apartment. Diet, drinking and exercise are very important to health. But you should not overload: you need to lose weight gradually, experts emphasize.
To determine the amount of extra pounds, you need to calculate the body mass index (BMI). This indicator is calculated by dividing body weight by height squared. According to the WHO recommendations, numbers below 16 show a pronounced underweight, BMI from 16 to 18.5 - underweight. The norm is considered an index in the range from 18.5 to 24.99. If the BMI is 30 or more, this indicates obesity of varying degrees. If the results suggest that it is worth losing weight, you need to determine your basal metabolic rate (BMR), and then calculate the number of calories required to maintain weight, taking into account physical activity.
Roskachestvo table for calculating VOO © rskrf.ru>