{"id":230511,"date":"2020-05-11T09:45:00","date_gmt":"2020-05-11T07:45:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=230511"},"modified":"2023-08-10T20:07:58","modified_gmt":"2023-08-10T18:07:58","slug":"why-do-we-eat-more-in-quarantine","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/why-do-we-eat-more-in-quarantine\/","title":{"rendered":"Why do we eat more in quarantine?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/why-do-we-eat-more-in-quarantine\/#Emotional_eating\" title=\"Emotional eating\">Emotional eating<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/why-do-we-eat-more-in-quarantine\/#Emotional_hunger_vs_Physical_hunger\" title=\"Emotional hunger vs. Physical hunger\">Emotional hunger vs. Physical hunger<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/why-do-we-eat-more-in-quarantine\/#So_why_do_we_eat_more_in_tense_situations\" title=\"So why do we eat more in tense situations?\">So why do we eat more in tense situations?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/why-do-we-eat-more-in-quarantine\/#How_to_avoid_unhealthy_overeating\" title=\"How to avoid unhealthy overeating\">How to avoid unhealthy overeating<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span data-preserver-spaces=\"true\">Nobody is really happy from the current&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">quarantine period.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Many people face the problem of&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">eating unhealthy<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;or overeating during the quarantine period. What is the cause? Find out with us&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">why we eat more when in quarantine<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;and how to avoid excessive calorie intake during this period.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Emotional_eating\"><\/span>Emotional eating<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The most common reason why we eat is to<span style=\"color: #ff6600;\"><span style=\"color: #000000;\">&nbsp;<\/span><\/span><strong>satisfy our physical hunger&nbsp;<\/strong>and replenish a<span style=\"color: #ff6600;\"><span style=\"color: #000000;\">&nbsp;<\/span><\/span><strong>sufficient amount of energy.<\/strong><span style=\"color: #ff6600;\"><span style=\"color: #000000;\">&nbsp;<\/span><\/span>However, some people are inclined to eat even in times of discomfort, and with food, they<span style=\"color: #ff6600;\"><span style=\"color: #000000;\">&nbsp;<\/span><\/span><strong>try to reduce stress.<\/strong><span style=\"color: #ff6600;\"><span style=\"color: #000000;\">&nbsp;<\/span><\/span>Such overeating is called&nbsp;<strong>emotional eating.<\/strong>&nbsp;Negative emotions can lead to a feeling of emotional emptiness, and it is food that is considered a way to&nbsp;<strong>fill this gap<\/strong>&nbsp;and create a false sense of &#8220;fullness&#8221; or&nbsp;<strong>temporary wholeness.<\/strong>&nbsp;Probably this reason is the most common cause of&nbsp;<strong>overeating&nbsp;<\/strong>during the quarantine. During this period, most people feel&nbsp;<strong>uncomfortable;<\/strong>&nbsp;they feel&nbsp;<strong>pressure,<\/strong>&nbsp;whether from the employer, family, or more challenging to manage a social distance. To suppress these negative emotions, they try to&nbsp;<strong>put it away<\/strong>&nbsp;from them with&nbsp;<strong>food.<\/strong><span style=\"color: #ff6600;\"><span style=\"color: #000000;\">&nbsp;<\/span>[1] [2] [3] [4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">Most often, in a stressful situation, they incline to&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">unhealthy or high-calorie foods and sweets.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Unfortunately, in the long run, thanks to emotional eating,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">you will not feel happy,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;quite the opposite. Increasing pounds will cause feelings of guilt or even lower your self-confidence. No matter how you feel during quarantine, you don&#8217;t have to resort to overeating. If you find out what&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">triggers your emotional hunger,&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">you can avoid unhealthy eating.&nbsp;<\/span><span style=\"color: #ff6600;\">[1] [2] [3] [4] [5]<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/78635344_2569017856553245_2094344736360890368_o-min.jpg\" alt=\"Why do we eat more in quarantine?\" title=\"Why do we eat more in quarantine?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">Common causes of emotional eating<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Stress<\/strong> &#8211; Have you ever noticed that when you are in a stressful situation, you feel like eating? This is not unusual. When in stress, especially if you suffer from chronic stress conditions, your body produces a high amount of the stress hormone &#8211; cortisol. It evokes strong appetites for sweet, salty, fried or simply unhealthy foods, which give you immediate energy and cause you pleasure. If you do not manage your stress, you are also more likely to overeat emotionally.<\/li><li><strong>Fills you with emotions<\/strong> &#8211; Eating can be a great way to silence temporarily or &#8220;silence&#8221; unpleasant feelings, including anger, fear, sadness, anxiety, loneliness, resentment and shame. Even though food is only a temporary solution, it can, to some extent, fill in the empty spaces inside you and thus suppress negative emotions.<\/li><li><strong>Boredom or feelings of emptiness<\/strong> &#8211; Boredom is the most common reason for overeating. In addition, if you feel an emptiness inside, it is usually the food that solves both of these problems. At least that&#8217;s what you think. However, once you eat, these feelings will reappear, and you will have no choice but to retreat to the refrigerator.<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Childhood habits&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">&#8211; If in childhood, your parents rewarded you with goodness for every cleaning of the room or sweets soothed you after each broken knee; you have likely carried this experience into your adult life. In every tense situation, or after every successful action, you will reach for these rewards as well.<\/span><\/li><li><strong><span data-preserver-spaces=\"true\">Social influences<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;&#8211; Emotional eating is often associated with social influences. If you are in a group of people who order junk food in a restaurant, you will likely do the same. It&#8217;s easy to get carried away by the crowd. At the same time, if you are in a group of people where you do not feel comfortable, you may overeat due to nervousness.<\/span> <span style=\"color: #ff6600;\">[1] [2] [3] [4] [5]&nbsp;<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Other factors of emotional eating include:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>withdrawal from social support in times of emotional need<\/li><li>not participating in activities that might otherwise alleviate stress or grief<\/li><li>inability to distinguish between physical and emotional hunger<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/93899011_2859671627487865_5340125704623226880_o-min.jpg\" alt=\"Emotional eating\" width=\"843\" height=\"562\" title=\"Emotional eating\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Emotional_hunger_vs_Physical_hunger\"><\/span>Emotional hunger vs. Physical hunger<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>People need food to survive. However, in developed countries, we often encounter the problem of not being able to&nbsp;<strong>distinguish between physical hunger and emotional hunger.<\/strong>&nbsp;However, there are some tips on how to recognise them and avoid overeating.<span style=\"color: #ff6600;\"> [1] [2] [3] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Emotional hunger:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>it appears suddenly and requires immediate satisfaction<\/li><li>cravings for special foods &#8211; mostly unhealthy, such as pizza, sweets, burgers<\/li><li>it often leads to insufficient intake of essential nutrients<\/li><li>you do not feel satisfied after eating<\/li><li>you do not feel a feeling of hunger in your stomach, but rather a desire<\/li><li>it evokes feelings of regret, anger, guilt or shame<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Physical hunger:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>appears gradually, may not be satisfied immediately<\/li><li>it is open to a selection of different foods &#8211; you are able to choose a healthy alternative<\/li><li>when you are full, physical hunger stops<\/li><li>it does not make you feel bad, on the contrary, it satisfies you and you feel good<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"39070,38920,30539,35542,30248,9061,37996,48406\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"So_why_do_we_eat_more_in_tense_situations\"><\/span>So why do we eat more in tense situations?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">Are you interested in why you reach for pizza, crisps or chocolate several times a day in quarantine? If you&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">feel stress or fear,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;your body requires&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">higher amounts of sugars, carbohydrates and fats&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">to boost your energy quickly. It is unhealthy foods that hide all these macronutrients, which will&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">calm you in times of danger and fear.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">What may seem like a&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">satisfactory solution<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;in the short term is&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">becoming a problem<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;in the long run. A comfortable diet where you do not address the quality of nutrients ingested<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;can catch you in a lousy eating cycle,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;which increases the level of stress, which leads to&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">further overeating<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;and more serious health problems such as overweight, diabetes, depression or chronic anxiety.<\/span>&nbsp;<span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">During stress, the brain acts as an&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">internal aspirator&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">that pumps a&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">cocktail of stress hormones&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">into our bloodstream. Depending on this, the liver and muscles then<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;release glucose,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;which supplies your body with energy. Research shows that glucose should be&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">replenished immediately after the release of stress hormones.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;The more&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">glucose we release in response to stress,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;the more hungry we will feel after it. As mentioned above, the stress hormone cortisol causes an appetite for<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;unhealthy and sweet foods,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;which causes excess sugars and fats to accumulate in our body, and we then gain weight. So if you want to&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">lose weight&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">during quarantine&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">or maintain your current weight,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;the first thing you should focus on is your&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">emotional well-being.<\/span><\/strong>&nbsp;<span style=\"color: #ff6600;\">[1] [2] [3] [4] [5]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/hunger-413685_1920-min.jpg\" alt=\"So why do we eat more in tense situations?\" width=\"843\" height=\"562\" title=\"So why do we eat more in tense situations?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_avoid_unhealthy_overeating\"><\/span>How to avoid unhealthy overeating<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">Although it seems that overeating<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;in quarantine is simply unavoidable,&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">this is not true. Many people have<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;a lot more time for themselves<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;at home during quarantine, and this needs to be used properly. Try&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">some of the tips from the WHO&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">(World Health Organisation), and you will see that loneliness, stress and fear do not have to go hand in hand with<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;bad eating habits.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Meal planning &#8211; the right timing<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\">Meal planning is<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;wildly popular with professional bodybuilders and athletes.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;It is&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">deliberate management of macronutrient intake<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;overtime to promote health, strengthen performance, muscle mass or ensure weight loss. The timing strategy of food intake depends on how&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">your body copes with individual nutrients in a particular period of time.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Thus, poorly chosen food can destroy your efforts to achieve your goals, such as weight loss. Improper eating habits can also be caused by<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;an irregular diet&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">or&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">&#8220;starvation&#8221;.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;(Note: Of course,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">we are not talking about the intermittent hunger strike,&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">which is targeted and deliberately restricts calorie intake. To learn more, read our <a title=\"A complete guide to intermittent fasting\" href=\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-intermittent-fasting\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Complete Guide to Intermittent Starvation<\/a>). If you don&#8217;t eat anything all day, you are likely to resort to unhealthy eating and overeating in the evening. So the solution is not to starve, but to eat regularly, calmly and&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">in smaller portions and at specific intervals.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">It is especially important to&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">follow a regular diet&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">even in times of stress when you are more prone to<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;bad eating habits.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Once you have your&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">diet under control,&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">your metabolism will increase, and you&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">will achieve a regular caloric intake,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;which will result in maintaining your weight.<\/span>&nbsp;<span style=\"color: #ff6600;\">[14]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">How many times a day you indulge in food is up to you. People who play sports regularly often indulge in&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">5 to 6 full meals a day.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;For some, on the other hand,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">3 full-value meals and 2 smaller snacks<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;in the form of fruit, vegetables or healthy treats are enough. To find out how much food you need to eat to cover your daily caloric intake,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">calorie tables or your personal diet diary will help you.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Get to know your eating habits during quarantine &#8211; eating diary<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\">Make a&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">list of your eating habits&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">and find out what your&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">most significant problem with overeating&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">is.<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;Write the following essential information<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;on a piece of paper for a few days:<\/span><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>What did you eat<\/li><li>When did you eat it?<\/li><li>Portion size<\/li><li>Nutritional values of meals<\/li><li>Feelings and situations that led you to eat<\/li><li>What is the time interval between individual meals &#8211; is it regular?<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">Use these&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">essential points<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;to find out what your diet looks like. Once you see it on paper, you will realise for yourself how many&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">unnecessary calories you can get in a day.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;You may find out that&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">you most often eat snacks while watching TV in the evening<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;or during working hours. Pay close attention to how you&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">felt when eating,&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">whether you were stressed, sad or happy. It is essential to know&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">what emotions are driving your emotional hunger,&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">and then think about how to<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;deal with them differently.<\/span><\/strong>&nbsp;<span style=\"color: #ff6600;\">[13]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Create a shopping list &#8211; buy only what you need<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\">Have you ever encountered a situation where you ran into a store and&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">bought every unhealthy thing you saw?<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;We usually have such&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">shopping behaviour&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">at a time when we visit food hungry or without&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">a prepared shopping list.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Also, during quarantine, we resort to buying<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;less healthy food,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;such as sweets, chips or semi-finished products, so that we have something to tweak into the evening movie or&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">simply kill time.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;To avoid such behaviour, you should prepare a shopping list in advance, which only consists of&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">necessary and nutritionally balanced foods.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Take a look at what foods you already have at home so that you don&#8217;t buy them more than once and<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;avoid unnecessary waste.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Alternatively, try to buy food&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">with a shorter shelf life<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;to escape&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">the night visit of the refrigerator.<\/span><\/strong>&nbsp;<span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/girl-4181395_1920-min.jpg\" alt=\"Create a shopping list - buy only what you need\" width=\"843\" height=\"562\" title=\"Create a shopping list - buy only what you need\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Take advantage of food delivery<\/h3>\n\n\n\n<p>It is another how way to avoid&nbsp;<strong>excessive and unnecessary supplies of unnecessary food.<\/strong>&nbsp;If you resort to&nbsp;<strong>online shopping and delivery of food,&nbsp;<\/strong>you can&nbsp;<strong>strategically choose in advance the food<\/strong>&nbsp;you really need. You will also avoid the marketing tactics that shopping centres have in store for you. Right at the entrance,&nbsp;<strong>discounted goods<\/strong>&nbsp;are usually waiting for you, which you simply cannot resist. When shopping online, you can avoid this trend with a single click and&nbsp;<strong>focus on the categories<\/strong>&nbsp;you really need. This is the same principle as if you&nbsp;<strong>entered the store with a pre-prepared shopping list,<\/strong>&nbsp;but with one exception. In the e-shop, for example, you can&#8217;t catch the<strong>&nbsp;smell of fresh sweet treats<\/strong>&nbsp;straight from the oven, which would encourage you to make another purchase in the store. In addition, in times of corona and other quarantine situations,&nbsp;<strong>online shopping is a much safer alternative.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Give preference to fresh food<\/h3>\n\n\n\n<p>Fresh food hides&nbsp;<strong>a full nutritional profile.<\/strong> They have enough substances that<strong>&nbsp;our body needs to function correctly.<\/strong><span style=\"color: #ff6600;\"><span style=\"color: #000000;\">&nbsp;<\/span><\/span>Whether it is fresh vegetables, fruits or animal products, they&nbsp;<strong>lack preservatives<\/strong>&nbsp;compared to durable food and therefore have the most nutrients, vitamins and minerals.<span style=\"color: #ff6600;\"><span style=\"color: #000000;\">&nbsp;<\/span><\/span><strong>Frozen or dried fruits<\/strong> <strong>and vegetables<\/strong>&nbsp;can have the same effect, although their processing loses excess water, but<span data-preserver-spaces=\"true\">&nbsp;<strong>important substances remain.<\/strong><\/span><span style=\"color: #ff6600;\"><strong><span data-preserver-spaces=\"true\">&nbsp;<\/span><\/strong>[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Prepare homemade meals<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\">Under normal circumstances, when you go to work, take children to school, or spend time with them out-of-school activities, you<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;have much less time to prepare homemade meals.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;However, during the quarantine period, most people suddenly have much more time. You can also use it, for example, to&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">prepare tasty homemade dishes<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;and exchange them for restaurant food or semi-finished products. You can find&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">many delicious <a title=\"Fitness recipes\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipes\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">fitness recipes<\/a><\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;that you can prepare on the Internet. Also, use your imagination and&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">experiment, for example, with new cooking<a title=\"Cooking ingredients\" href=\"https:\/\/gymbeam.com\/cooking-ingredients\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> ingredients<\/a>.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">The meal that you prepare yourself will definitely taste better, and also you will make sure that the&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">portion in front of you meets all the criteria of a healthy diet.<\/span><\/strong> <span style=\"color: #ff6600;\">[7]&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/83290180_2668221889966174_1118130899414679552_o-min.jpg\" alt=\"Pay attention to the portion size\" title=\"Pay attention to the portion size\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">Pay attention to the portion size<\/h3>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\">A healthy and nutritionally balanced diet&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">is the basis for weight maintenance or even weight loss, but it should not be exaggerated. Specifically, as with all other meals, you should&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">be careful about the portion size,&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">which you eat. It is believed that&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">a too-large portion contributes to overeating&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">and unwanted weight gain. Portion control can, therefore, help&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">prevent quarantine overeating.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;How to do it?<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>use a smaller plate<\/li><li>don&#8217;t throw everything at one pile, make piles of individual food on a plate<\/li><li>use your palm as a measuring cup for individual foods<\/li><li>if you order food, ask for a half portion<\/li><li>drink a glass of water before eating &#8211; it will fill your stomach and you will eat less<\/li><li>eat slowly &#8211; then it may happen that your food on the plate will increase because you will already feel full<\/li><li>count calories using calorie charts &#8211; so you know how much food you can use<span style=\"color: #ff6600;\"> [7] [8]<\/span><\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Limit sugar and carbohydrate intake<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\">Sugar and excessive amounts of carbohydrates in the diet are the most common reasons for&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">weight gain and obesity.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Each&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">gram of carbohydrates contains up to 4 calories,&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">while many foods, such as bread, pastries, rice, have tens of grams of carbohydrates, which can add&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">several hundred calories.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Consuming<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;too many carbohydrates<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;can also&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">negatively affect your blood sugar.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">This typically serves as a source of energy for your body. However, ingesting too many refined carbohydrates or sugars can cause your blood sugar to rise sharply. The body prevents this increase by making antibodies, thus<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;releasing hormones<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;into the circulation, which serve to reduce it. However, this process&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">causes feelings of fatigue and hunger,&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">which leads to overeating.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">The WHO, therefore, recommends that your<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;daily sugar intake consists of only 5%<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;of&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">free sugar,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;which is approximately 6 teaspoons of refined sugar. It contains a high amount of calories, but no other nutrients, so it has no benefit for the human body. Other sugars ingested should come from&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">fresh food such as fruit or vegetables.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;<span style=\"color: #ff6600;\">[7] [9]<\/span> You should replace artificial syrups or fresh waters with&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">100% fresh juices,&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">and you should repel the sweet taste with&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">homemade desserts made from healthy ingredients&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">such as <a title=\"Protein\" href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">protein<\/a>. Try replacing refined sugar with&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">natural sweeteners,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;such as honey,<a title=\"BIO Agave Syrup - GymBeam\" href=\"https:\/\/gymbeam.com\/agave-syrup-350-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> agave syrup<\/a>, <a title=\"Erythritol - GymBeam\" href=\"https:\/\/gymbeam.com\/erythritol-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">erythritol<\/a> or <a title=\"Xylitol - GymBeam\" href=\"https:\/\/gymbeam.com\/xylitol-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">xylitol<\/a>. To learn more about healthy sugar substitutes, read our article <a title=\"Sugar substitutes - which sweetener is right for you?\" href=\"https:\/\/gymbeam.com\/blog\/sugar-substitutes-which-sweetener-is-right-for-you\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Sugar substitutes &#8211; which sweetener is best for you?<\/a>.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Limit fat intake<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\">Excessive fat consumption is associated with the&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">development of many unpleasant diseases,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;such as diabetes, obesity and cardiovascular problems. However, it is necessary to recognise which fat is&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">truly dangerous<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;for us. We know two types of fats:<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Saturated fatty acids<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;&#8211; &#8220;Unhealthy&#8221; fats &#8211; increase the level of LDL &#8220;bad&#8221; cholesterol<\/span><\/li><li><strong><span data-preserver-spaces=\"true\">Unsaturated fatty acids<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;&#8211; &#8220;Healthy&#8221; fats &#8211; lower cholesterol<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">Several studies suggest that&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">consuming high-fat foods may encourage overeating.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\"><span style=\"color: #ff6600;\">[15]<\/span> This is due to the&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">release of the hormone dopamine<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;in our body during the eating of fatty food, which helps control the brain&#8217;s reward system and pleasure centres. It is because of this hormone that we simply continue to eat and&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">overeat.<\/span><\/strong>&nbsp;<span style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">The WHO, therefore, recommends limiting total fat intake to<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;less than 30% of total energy intake,&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">of which a maximum of 10% should come from saturated fats. To achieve this goal, you should, therefore, resort to&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">preparing meals that contain no or only a minimum of fat.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Therefore, replace fried foods with grilled, stewed or cooked.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">If necessary, use only small amounts of unsaturated oils for cooking, such as<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;rapeseed, olive or sunflower oil.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Try to prefer food that contains healthy sources of unsaturated fats, such as <a title=\"Fish\" href=\"https:\/\/gymbeam.com\/fish\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">fish<\/a> and <a title=\"Nuts &amp; Seeds\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">nuts<\/a>. Reduce your intake of food such as red and fatty meats, butter and dairy products high in unhealthy fat,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">palm oil and ointment.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">To find out which food is the right for you, read its&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">nutritional values and composition.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">If some food does not contain information about its composition, avoid those that are guaranteed to&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">have trans fatty acids,&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">such as fried foods &#8211; pine cones, pastries or pizza. These acids can increase the levels of LDL cholesterol, also known as &#8220;bad&#8221; cholesterol, and can also&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">suppress the levels of<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;high-density&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">lipoproteins<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;(HDL) or &#8220;good&#8221; cholesterol.<\/span> <span style=\"color: #ff6600;\">[7] [10]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/78846135_2569047706550260_8413134419333742592_o-min.jpg\" alt=\"Limit fat intake\" width=\"843\" height=\"562\" title=\"Limit fat intake\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Stay hydrated<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\">The right hydration is essential for&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">maintaining optimal health<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;and proper functioning of organs. Water is also called the &#8220;essence of life&#8221;, as, without it, one&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">can survive only a few days<\/span><\/strong><span data-preserver-spaces=\"true\">. You may have already come across the statement: &#8220;hunger is disguised thirst&#8221;, and to some extent it is true. By maintaining&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">proper hydration, you can avoid overeating.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;If you get the optimal dose of water into your body, your stomach will&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">feel less pressure.<\/span><\/strong> <span style=\"color: #ff6600;\">[7] [11]&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">Remember, however, that the best way to get the necessary dose of liquids into your body is to <\/span><strong><span data-preserver-spaces=\"true\">drink pure water.<\/span><\/strong><span data-preserver-spaces=\"true\"> Besides, if you drink water directly from the tap and prefer it to bottled water, you will<\/span><strong><span data-preserver-spaces=\"true\"> also help the environment.<\/span><\/strong><span data-preserver-spaces=\"true\"> However, you <\/span><strong><span data-preserver-spaces=\"true\">should not quench your thirst with sugary drinks. <\/span><\/strong><span data-preserver-spaces=\"true\">In addition to pure water, which <\/span><strong><span data-preserver-spaces=\"true\">does not contain any calories, fresh fruit and vegetables<\/span><\/strong><span data-preserver-spaces=\"true\"> are also a great source of liquids. If you don&#8217;t like pure water, try tasting it with<\/span><strong><span data-preserver-spaces=\"true\"> lemon juice, frozen fruit or mint. <\/span><\/strong><span data-preserver-spaces=\"true\">You should also avoid drinking <\/span><strong><span data-preserver-spaces=\"true\">strong <a href=\"https:\/\/gymbeam.com\/caffeine\" class=\"ek-link\">caffeine <\/a>coffees or teas, <\/span><\/strong><span data-preserver-spaces=\"true\">which can cause dehydration. <span style=\"color: #ff6600;\">[7] [11]<\/span> You can read more about proper hydration and its benefits in the article <a title=\"Hydration before, during, after training and how to avoid dehydration\" href=\"https:\/\/gymbeam.com\/blog\/hydration-before-during-after-training-and-how-to-avoid-dehydration\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Hydration before, during, after training and how to avoid dehydration<\/a>.<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/93950656_2848216495300045_514560803165175808_o-min.jpg\" alt=\"Stay hydrated\" width=\"843\" height=\"562\" title=\"Stay hydrated\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Avoid alcohol, or at least reduce its consumption<\/h3>\n\n\n\n<p>Not only is alcohol a narcotic, but it is also<strong>&nbsp;full of empty calories and sugars.<\/strong><span style=\"color: #ff6600;\"><span style=\"color: #000000;\"><strong>&nbsp;<\/strong><\/span><\/span>This means that alcohol causes&nbsp;<strong>excessive weight gain,<\/strong>&nbsp;and even more, weakens the immune system. Thus, alcohol consumption, and especially regular consumption, weakens your body&#8217;s ability to cope with infectious diseases, including<strong>&nbsp;COVID-19.<\/strong> <span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">As alcohol is a&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">psychoactive substance,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;it can also&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">change your mental state&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">and mood. After ingesting it, you may&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">feel irritated and sad&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">in quarantine, which increases the risk of&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">depression, anxiety, fear, panic and stress.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;As mentioned above, it is these conditions that cause&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">excessive overeating and poor judgment in food choices.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;<span style=\"color: #ff6600;\">[7] [11]<\/span> You can read more about the effects of alcohol in the article <a title=\"How does alcohol affect weight loss, muscle regeneration and growth?\" href=\"https:\/\/gymbeam.com\/blog\/how-does-alcohol-affect-weight-loss-muscle-regeneration-and-growth\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">How does alcohol affect weight loss, muscle regeneration and growth?<\/a>.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\">Quarantine and forced home insulation<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;is definitely no walk through the rose garden. However, there is a bit of light in every darkness, so you should<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;make your stay at home<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;as<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;pleasant<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;as possible. Use your free time for&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">self-realisation, do the hobbies<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;that have long attracted you, but due to lack of time you postponed them. Try to improve your cooking skills and expand your portfolio with some&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">new healthy recipes.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;We believe that you have learned all the necessary information about&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">why we eat much more in quarantine and how to avoid overeating.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;If you liked the article, support it by<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;sharing.<\/span><\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/snacks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSnacks\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/chocolates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tChocolates\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Why do we eat more during the quarantine, and how to avoid overeating? Find out how to eat healthy in home isolation and what to look out for.<\/p>\n","protected":false},"author":25,"featured_media":80035,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[6677,6473,7631,7349],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-230511","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-calories","9":"tag-diet","10":"tag-healthy-lifestyle","11":"tag-nutrition","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Why do we eat more in quarantine? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Why do we eat more during the quarantine, and how to avoid overeating? 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