For the past several weeks, our habits have changed. For some it’s meant less physical activity and more time spent snacking. This may even sound familiar…. Here are a few tips to help you manage your diet better while housebound.

Create a routine so you eat at regular times

Even when we don’t have outside commitments and a stable schedule, our bodies love routine. Eating meals and snacks at fairly regular times helps manage the content, particularly when you strategically include healthier and more filling foods that are rich in protein and fibre. If we are  moving less, the meal portions can be reduced, but they should still be balanced in terms of proportions.

Verify those signals of hunger and fullness

Real hunger is that feeling of stomach pangs, along with reduced energy or a mood change. Sometimes, however, we eat to manage our emotions (such as boredom, anxiety, etc.). That’s when we get a sudden urge to eat something to fill an empty feeling, which returns as soon as the emotion resurfaces. Or we keep eating even though we feel full.

If we’re going to find effective alternatives to emotional eating, it’s important to recognize our actions and the source of that false hunger. Then instead of eating, how about making an herbal tea, going for a walk, reading a book or telling a friend about how you’re feeling?

Drink enough of the right fluids

It’s easy to think you’re hungry when you’re actually thirsty. Try drinking a glass of water before you raid the fridge, and you may realize that it was false hunger. As much as possible, try to reduce sweetened drinks (juice, soft drinks, coffee with sugar) and instead, drink water or tea.

Drinking alcohol in moderation can relax you, but it also means unwanted calories, as well as interfering with good, restorative sleep.

Nothing is forbidden!

For some people, it’s all or nothing. You do without, and then you boomerang into compulsion and excess. Then you feel guilty, and you get into the vicious circle of “the diet”. When you eat what you like, it’s important to really taste every mouthful of food to achieve satisfaction, rather than worrying about the consequences and feeling guilty.

Mental health is as important as physical health. Work to maintain a healthy relationship with food, to eat mindfully and with a positive attitude.

Sleep well 

Did you know that there’s a link between sleep and the hormones related to appetite and fullness? Fatigue and stress raise the level of cortisol, which can then increase the feeling of hunger and the craving for high-energy (i.e., high calorie) foods. So work on your sleep routine, far from the screens, in the hour before bedtime.

Need a little help in optimizing your diet and nutrition? Don’t hesitate to contact me through Clinique Mouvement Optimal: 819 425-8889. (Consultation by videoconference during the period when you’re housebound.)

Picture: © My Fit Station

By the same author: Nutritional discoveries (Click the image below)