In today’s challenging times of social distancing, many of us have to stay at home for prolonged periods. Moreover, with most of the gyms and fitness studios close, some people are having a struggle with the prospect of maintaining their lean muscle mass. On top of that, the danger of gaining some extra pounds during this lockdown represents a real possibility. That is why it is imperative to keep the weight off during lockdown with a proper diet and some home workout essentials.

Adjusting Your Calorie Intake

The first notable element is the proper adjustment of the calorie intake. And this is not rocket science. On the contrary, the calorie intake is simply based on your needs at any given time. In other words, you have to stop eating more than your body needs.
One notable strategy that is widely used by various professional athletes is to decrease the number of meals. Moreover, this concept is based on a simple mathematical formula. The first element of that formula is the lack or the lower activity which in turn burns less energy and calories. Also, the body has a lower need for energy replenishment. However, it is important to underline that your body will need a few days to adjust to this change. But after a certain period (in most cases it takes up to 7 days for the digestive system to adjust) the body system will adapt to the lower consummation. And the benefits will slowly start to show up.
Therefore, the idea of cutting off one meal per day can significantly decrease the calorie intake.

Calculate your necessary calorie intake per day to maintain the body weight.

Another important aspect of the calorie adjustment strategy is to adopt a proper calculation. Now, that is a very broad theory that is often confusing for many people. However, there is a specific way to employ this broad strategy. First and foremost, it is important to emphasize that you will need to to create a calorie deficit. To be more specific, your daily calorie intake should be less from the number of calories that you burn during the day. That deficit can force the body to use some of the stored fat cells in the body as an energy fuel. However, it is imperative to be aware that this does not happen right away. And the body does not always turn to the visceral fat as a source for energy. Yet, after some time, or sometimes known as the advanced stage, the visceral and the stored fat cells are burned by the body. Therefore, this strategy might even result with burning other fat layers that you might think that it is impossible to get rid off.


Another major component of this pan is the nutrition strategy. According to many fitness experts, nutrition is maybe the most important segment for simultaneous fat loss and muscle building. Bodybuilders and fitness enthusiasts must follow good nutrition methods if they want to develop their body structure. After all, the eating habits can optimize the overall fitness or it can be a significant stumbling block. That is why it is crucial to find a proper nutritional balance that is based on essential nutrients. That will help you to stabilize the body shape and to avoid weight gain.

Several elements need to be incorporated into every nutrition plan:

a) Focus on small meals during the day.

Decreasing the number of meals per day can be challenging for many people. Especially during this period of social distancing. However, a notable strategy that has worked for many athletes is the concept of a small meal. To be more specific, it is imperative to have a proper calculation of the daily calorie intake. And then, you will have to divide that calorie number in more than 3 meals per day. But those meals need to be smaller and you must avoid overeating. That way you will control your hunger, consume less calorie and adjust that in the long term.

b) Avoid processed foods and sweetened beverages.

The second notable element is to avoid processed foods and sweetened beverages.  This will eliminate unnecessary calories. According to a research study, heavily processed foods cause overeating and weight gain. And that is especially notable during periods the level of physical activity is low.
Also, it is important to focus on eating fresh fruits and veggies on hand to snack on. Another option is too frozen if you’re looking for things that won’t spoil as quickly. In simple words, it is important to make healthy choices while in the grocery store.

c) Plan Ahead

Another important puzzle of maintaining or adjusting the calorie intake is to have proper planning ahead. On that note, it is important to emphasize that you will need to create a healthy shopping list and obtain a steady supply. Also, that planning needs to be based on the modes mentioned above. Combined with that, it is imperative to make rational choices and to have a backup plan to substitute other elements that can fit your diet plan

  • Stock your kitchen with ingredients for easy-to-prepare meals.
  • Choose healthy recipes and low-fat meals
  • Resist the hunger for snacks and junk food
  • Choose healthy snacks such as mixed nuts and fresh fruits or vegetables.

These are just guidelines that can optimize your overall fitness levels. But, they can have a galvanizing effect on the prospect of adjusting your calorie intake while staying at home All in all, staying home and nutrition is important during these times of social distancing. Also, it is imperative to find the proper balance between the two. That is why it crucial to focus on the element mentioned in this article. That will ensure a proper calories adjustment while maintaining a stable body shape and good overall health and wellbeing.

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