Thanks to the coronavirus, we have been forced to transit from working from office to working from home. Unfortunately, this has radically changed the way we live, work and play. For some, we are forced to stay at home, for others, we have to learn how to prepare our own meals. The change has unfortunately also caused our life to become more hectic, and by extension, our fitness and nutrition more out of control.
If you have been used to your old lifestyle, stress from work and family might be distracting you from getting back on routine. Thankfully, while the environment has changed, the basic principles of fitness and nutrition has not. While we may not may not be able to excel with our fitness depending on our goals, it is totally possible to maintain your current fitness and keep your body fat reasonably within where you are right now, possibly even bringing it lower. To help you advance, here are my top 3 tips on how to stay lean and healthy while eating at home. While they are simple, they are practical and actionable right away.
How to stay lean and healthy while eating at home?
While struggling with a mad rush of work, dealing with family or handling life altogether, we tend to bring the stress from all walks of life to the table and eat at the same speed. Unfortunately, this causes us to eat fast, eat more, and in return become hungry faster.
Eating slowly holds many benefits. For one, you can taste and appreciate your food for what it is and enjoy it in your taste bud. If that’s not reason enough, eating slowly aids in digesting your food as the mechanical jaw work from your teeth helps your body to digest food better. Your body will thank you as it processes the food in it’s body. And if you still need more reason for me to REALLY convince you to eat slowly, consider the fact that your body will feel full while eating lesser food, just by eating slower. This
converts to lesser calories.
How to eat slowly: While eating, feel the texture of your food. If it doesn’t feel like the texture of porridge, don’t swallow.
FOCUS ON ADDING MORE VEGETABLES
Like it or not, our energy levels have greatly reduced since the start of any lock down. With reduced energy levels, our body will also have a reduced need to use any extra fuel. Unfortunately, our eyes are used to seeing a whole plate worth of food, and without the activities we are used to doing, we cannot eat like we used to.
The best way to move forward is to continue having a plate full
of food to feed the eyes while reducing our total calories to feed the stomach. By adding more vegetables to your plate, you are giving your plate lesser space to add other macronutrients which are generally higher in calories. You are also feeding your body essential nutrients like Vitamin
B, which is important for energy production. Most importantly,
if used strategically, you’ve just added volume to your food without killing the taste of your food. One great example of such a dish would be your typical fried rice. Vegetables are also high in fibre, which aside from its benefits, are also harder to chew, forcing you to eat slower.
How to add more vegetables: With your chosen vegetables (with as little oil or high calorie dressing), fill the plate up to half or two fist worth. This keeps the calories of your plate low while ensuring the quantity to be normal.
REGULARLY ADD PROTEIN INTO YOUR MEALS
I left the best advise last, so you11 bother to read the whole article before you reach the secret (I’m kidding, by the way. I thank you for reading up to this point). And in this case, the best advice I can give to make sure you stay
lean is to always, always make sure you have lean (pun not intended) protein in your meals, whether this is breakfast, lunch, dinner or snack.
Not only are you helping your body to keep maintain muscle mass, an increase in protein also keeps you away from feeling hungry thanks to its appetite regulating factor. If you are performing any sort of resistance
work, grabbing a quality protein of at least 20 grams will also improve your rate of recovery.
How to consume protein: Before or after workout, consume a scoop of whey protein powder mixed with water or your preferred beverage, or choose to eat 20-30 grams of high-quality protein like eggs. Throughout the day, consume your preferred protein choice, whether they are meat, seafood, beans, soy or dairy. To optimize the use of protein, consider having them at 0.3g/kg (bodyweight) every 3-4 hours.