Gym closures and limited dining hours shouldn’t cause us to compromise our wellness goals.
The fourth round of government restrictions is in full effect this week, and instead of gym closures, waterfronts, rooftops and parks are teeming with fitness enthusiasts trying to stay in shape. Although frustrating, it is important that we remember the foundation of health: nutrition. A closer look at your diet and a few easy tweaks to your routine will have you coming out the other side and feeling better.
Nu Performance Founder Luke Davey explains why nutrition is key as we overcome new government restrictions.
A major advantage of living in Hong Kong is that you can count up to 10,000 traditional steps just walking to and from work. However, with more people working from home than ever before, your traditional energy expenditure and NEAT (non-exercise activity thermogenesis) are likely to be well below your norm, even if you continue to follow your exercise regimen. .
To remedy this, you have two options: either get out and move more, Where make an active effort to reduce your daily calorie intake. Depending on your height and weight, you’ll burn about 30-50 calories per 1,000 steps. Try to make achievable adjustments. Movement is always better than a deficit when possible.
Tip: If your goal is to maintain muscle mass, frequent feeding of high-quality protein every four to five hours is a good strategy to minimize muscle loss.
Between spending more time at home, gym closings, and news of our favorite restaurants closing early, we scour food delivery apps and generally welcome a daily army of motorcycles to our doorstep. While convenient (and there are some good choices out there), the majority of us will naturally opt for a burger over a chicken breast. Seek to eliminate temptation and uncertainty by making time for weekly meal preparation. Admittedly a mundane task, this will ensure that you get the nutrients and caloric intake you need to achieve your goals. Alternatively, there are many healthy meal delivery plans in Hong Kong that will deliver to your doorstep. Whichever option you choose, consistency is a key success factor.
Snacking with Ghrelin and Leptin hormones
The urge to snack can be triggered by several factors. On a hormonal level, ghrelin and leptin work in unison to help manage hunger. Produced in the gastrointestinal tract, ghrelin’s primary role is to regulate energy balance and prepare the stomach to ingest food by increasing gastric motility – signaling to the brain that energy is needed. Leptin signals the opposite and makes the brain feel full and full.
Why is this important? Well, several lifestyle factors affect increased secretion levels, including lack of sleep and stress. Seek to improve sleep quality by targeting 7-9 hours per night and explore different techniques to manage stress during difficult times, such as exercise.
Tip: Increasing your protein intake can dramatically increase satiety levels, reducing the likelihood of overeating and continuous snacking.
Vitamin D is a fat-soluble micronutrient that is essential for the functioning of daily life, including cognitive function, immune health and well-being, all very important in today’s climate. Traditional sources of absorption are from fish exposed to direct sunlight and dairy products containing additional vitamin D.
When we’re stuck at home, let alone in the middle of winter, exposed to our primary source of vitamin D, the sun! – can be a rare commodity. Explore vitamin D supplementation and give your immune system a boost. Vitamin D doses vary by source, but a recommended guideline would be 20-80 IU/kg per day.
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