Ghaniyah Olowoyo
Aside from boredom and feeling stuck indoors, one of the concerns some Nigerians have expressed is weight gain from oversleeping and overeating at home.
There’s no denying the fact that it is difficult to stay away from the kitchen and the fridge when stuck indoors, especially when boredom sets in.
At the same time, many gyms and fitness centres have temporarily closed their doors, creating a situation where some may become less active than they normally are.
But, nutritionists and fitness experts say instances like these put individuals at risk of snacking on junk more than healthy meals while the calories keep counting.
Coronavirus Lockdown: How to stay fit, active at home – Fitness experts https://t.co/Jb3RHQORzp— Premium Times (@PremiumTimesng) March 31, 2020
“See this period as an opportunity. An opportunity to work on yourself, for yourself. You have more time on your hands. Many of us have used a lack of time as an excuse for not reaching our fitness goals, well no more.
“Don’t be a victim. This too shall pass and your state at the end of it all is up to you. You have to decide if you want to spend your free time adding more weight or keeping fit,” she said. The trained pharmacist who recently wrote a book titled, ‘The Stuck at Home Meal Guide’, gave an outline on how to stay healthy and fit while working from home.
READ ALSO: EATING WELL: Why, When, Where and How To Eat Well
Create Zones
If you are working from home, it will be of utmost benefit to you to create designated spaces for different purposes. In a situation where there is no study or library, you could set your office in the living room.
Eating should be limited to the kitchen and you make the bedroom sleeping and relaxing zone. While making sure they don’t crisscross, you won’t be doing the right thing at the wrong time.
Make a meal schedule
Since you are not working in the office where there are schedules for work and breaks, create a schedule for your meals to avoid skipping meals and excessive snacking. Setting an alarm can help here.
Take movement breaks
Light workouts in the morning is a good way to start the day. There are some simple exercises you can do indoors without having to visit the gym. Take walks in the evening, the movement and fresh air will help you physically and mentally. Play music and dance in your bedroom if you love dancing.
Eat mindfully
You find that you eat when you are not actually hungry because you are bored and you find food lying around. Try to make a to-do list and keep it nearby to keep you on track and remind you of what you could be doing instead.
Eat only at the times you’ve designated for meals. If you have a company, play board games, and card games when you’re not working. If you are alone, play video games and watch movies to keep your mind off food.
Focus on balance
Ms Odunayo gave a plating method that helps to maintain balance on the amount of food we consume. Fill ½ of the plate with non-starchy vegetables, ¼ with protein and ¼ with starch. Limit portions of indulgent meals like sweets, salty and fried snacks to the barest minimum.
Snack healthily
If we are being realistic, it is hard not to snack. If you have to snack, eat healthy snacks. Examples of healthy foods to snack on are fruits and vegetables like watermelon, carrots, garden eggs, cucumber bananas, oranges, and smoothies. You can also include granola bars, Greek yogurt, and dark chocolates.
Generally, eating healthy and keeping fit requires a very high level of discipline and perseverance.
We hope you enjoy your stay at home. Wash your hands regularly and be productive.
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