The Spring Festival means reunion. Reunion means a massive amount of delicacies. Have you eaten again after Chinese New Year's Eve? In addition to being happy, it can't help but remind people of the spell of "three pounds of weight every festival". In the midst of the staggering, the fitness people who have been working hard to maintain their weight and body fat are trembling, and they are fighting with the food celestials while settling with the numbers on the scales.
Maintaining your body shape is not magic, everyone understands the truth, either control eating or move. If you want to stay in shape during the Spring Festival, you can take a look at our 16 tips in five minutes, which may make your holiday less tangled.
no.1Padd your stomach before a big meal.
Many people will deliberately go hungry before a big meal to reduce their total food intake for the day, and as a result, they are so hungry that their chests are close to their backs, and they completely lose their minds when they look at various high-calorie foods on the table, and eat three meals at a time. It's hard to control your appetite when you're hungry, and it's easy to get into revenge eating, so don't let yourself get caught up in that mood. Don't go hungry before eating a big meal, and use a small amount of nuts, half a corn and other foods that are easy to feel full, which can effectively reduce your intake.
no.2Eat vegetables first and then meat.
Eat vegetables first in the first bite, and the first intake of vegetables is not easy to cause violent fluctuations in blood sugar. After vegetables, you can eat soy products or meat, and you can choose lean meat, chicken and duck, fish, shrimp and seafood. The staple food is eaten last, and if you want to eat the tempting mixture of sugar and oil, you can also put it at the end.
no.3Drink more water and drink less.
Chris Pratt went on a workout spree for a role in Guardians of the Galaxy and gave up his favorite beer for a month, but it clearly worked. Water is important for normal metabolism and weight control, and alcohol is an extremely high-calorie beverage. So during the Chinese New Year, drink more water and less bars. Although Chinese banquets always say that "no wine is not a feast", and it is also a thousand-year-old tradition to toast and persuade each other, but a large intake of alcohol is indeed not a good thing, so let go of yourself and others, maybe everyone will be more relaxed.
no.4Don't be the one who cleans the dishes.
If you don't like wasting food and always cleaning the dishes at dinner, then you will definitely be quite miserable during the Chinese New Year. Actress R**en-Symoné Pearman told her that she was taught from a young age to eat all the food on her plate before leaving the table, so she often ate excessive amounts of food instead of what she needed. To practice controlling the portion size she consumed, she had to order excess portions and then deliberately throw away some of them. "I order a veggie burger and throw away half a box of french fries when I get it. She told **. Of course, we don't recommend throwing away food deliberately for the sake of body shape, so a little less food in the restaurant and a little less food at home may be a lot less burdensome for everyone.
no.5Try to avoid sugary drinks.
Rapper Missy Elliott once managed to lose 13kg by replacing sugary drinks with purified water. "For four months, I only drank water, no other juices or sodas! At a time when big fish and meat are inevitable during the Spring Festival, it is very important to drink less sugary drinks.
no.5Eat too much and have a light fast.
If you accidentally eat too much, it's fine, and you can fasting the next day to reduce your calorie intake and reduce the burden on your stomach. Intermittent fasting, also known as "intermittent fasting", refers to not eating or eating less food for a certain period of time to help the body achieve the purpose of health, compared with strict control of food**, every meal every day to count calories of the traditional meal, fasting does not need to count calories, for food ** There is no excessive restriction, no need to cut carbon, sugar, etc., and it is relatively easy to implement during the Spring Festival. After an oversized meal or two, try this fasting:
· 5:2 fasting
One of the most popular methods out there, this fasting consists of 5 days of a normal diet and 2 days of calorie restriction (less than 500-600 calories). This kind of planning schedule is very flexible, which means that during the 7-day holiday for the Chinese New Year, you can eat normally for 5 days and choose to restrict calorie intake for 2 days, which can minimize the impact of excessive calorie intake in large meals.
· 16:8 fasting
This is the most popular fasting method at the moment, where you only eat for 8 hours a day and fast for the other 16 hours and drink only water. This method will cause the body to burn more fat and produce more ketones, resulting in better results. At the same time, the level of growth hormone (HGH) in the body continues to rise, which helps fight hunger hormones and regulate circadian rhythms for better sleep. Experts recommend choosing at least 2 days a week to perform a 16:8 fasting for better results. It's also a good choice if you can have a 16:8 fasting the day after a big meal.
no.7Eat meals and snack less.
During the Chinese New Year, eating less and more often becomes more and more meals, in addition to the main meal, all kinds of snacks are piled up, and it is difficult to resist not eating. New Year's goods are very common candies, nuts, dried fruits, and puffed foods, and eating these things while watching TV will inadvertently consume a lot of extra calories. If it is difficult to eat less at every meal, then keep your mouth shut about snacks, knowing that what you eat will have to be returned sooner or later.
no.8Simplify breakfast.
Lunch is inevitable during the Chinese New Year, so keep breakfast as simple as possible and start your day with high-fibre whole grains such as corn, sweet potatoes, or fruit and vegetable shakes. The secret to the success of actor Debra Messing** is to drink a glass of fruit and vegetable juice made from kale, spinach, celery, ginger, lemon and cucumber every morning, you can also try this method, avocado is a high-calorie and high-fat fruit, choose more green leafy vegetables and berries, which can help reduce the burden on the stomach after a large meal.
no.9Control portion size and balance.
* Singer Jennifer Hudson lost an astonishing 36kg and didn't regain weight. Her secret is to eat everything but less. "If you follow a strict diet and don't eat any carbs or this or that, your body won't function properly," she said of her secret to ** on the talk show: "I now know that I can eat whatever I want while still losing or maintaining weight, the important thing is portion size and balance." ”
no.10Don't eat junk food late at night.
There's nothing more terrible than eating junk food in the middle of the night hungry, and rock singer Chris Daughtry often eats pizza, donuts and beer in the middle of the night during his tour, causing his weight to skyrocket. He just got rid of the habit of eating late at night, and he lost 10kg. When touring, Chris wakes up late and goes to bed late, so it's hard to control not eating late at night, which is very similar to many people's schedule during the Chinese New Year, so no matter what time you go to bed and eat less junk food. If you're really hungry late at night, nuts, low-fat, low-sugar and low-fat whole grain biscuits or whole wheat bread are relatively good choices for a full stomach.
no.11Ask yourself if you're hungry or hungry.
Many emotional eating is not due to hunger, but to gluttony. Many people have such problems, including celebrities. Actress Jordan Sparks once faced this problem, and then she realized that she had to change her eating habits if she wanted to**, and she began to question all the food she ate, "First ask yourself, 'Am I really hungry, or is it because this looks good?'" "This cookie is good, it looks delicious, let's eat two pieces - so I inadvertently consumed a lot of unnecessary calories."
It's normal to be unable to keep your mouth shut during the Chinese New Year, after all, there are too many ** faced, so if you want to maintain your weight, you can only open your legs. That's the truth. If you have the conditions, you can go to the gym, and there are many ways to exercise at home if you don't have the conditions.
no.12Strength training before a big meal.
Fasting strength training consumes glycogen in the body, so that the carbohydrates eaten in the meal are just replenished into the muscles and liver to become new carbohydrate reserves, and the fat will give priority to replenish intramuscular fat, so that it is not easy to gain weight. What if you just walked slowly for half an hour and then ate carbs? The glycogen is not consumed, and the carbs you eat have nowhere to go, so they are converted into fat by the liver after shaking around, and become new meat on the stomach.
no.13Online fitness follow-up.
If you don't know how to practice, you can find a large number of follow-up exercises on the Internet**, from Pamela to Sister Jo to Liu Genghong, from HIIT to dance to yoga, various levels and types for you to choose from. These fitness bloggers have their own strengths and different styles, and it is easy to find their ** on platforms such as station b, just follow the practice.
If you like to dance happily and burn fat, I recommend Brother Fettiness Marshall and Sister Jo GrowwithJo;
If you are a novice, it is recommended to stay in the wild Zoey and Liu Genghong;
If you want to relax and stretch, we recommend the beautiful ballet Maryhelen and Ouyang Chunxiao Aurora;
If you want high-intensity cardiopulmonary fat loss, Pamela Reif and Olivia Lawson are recommended.
no.14Try to play games that can move.
When you're hanging out with friends, play motion games like Switch or PlayStation. Choose games that don't allow you to sit on the couch honestly, exercise while playing, and burn calories when the crowd is having fun. Here are our recommended games to play with friends and family.
Zumba: burn it up!Featuring a variety of dance styles from around the world, it contains more than 30 songs and a variety of tailor-made fitness classes, supporting up to 4 people to play at the same time.
Just Dance: With a large selection of songs, including popular songs, classic tracks and a variety of ** styles, you can burn calories while dancing with friends at home, especially suitable for entertainment after a big meal.
Aerobic Boxing 2: A fun boxing-based rhythm sport that moves to the melodic rhythm of a song by a well-known singer! Let's burn fat together!
Super Mario Party: This game can be played by up to 4 people at the same time, and there are more than 80 mini games in it. You can't sit on the couch honestly to play these games, you may need to use your hands and feet together.
no.15You can practice in the living room with your bare hands.
Freehand fitness is a weight-bearing exercise that does not use any equipment and tools to carry out fitness activities, using one's own body as a weight, which is repetitive (mechanical), and usually a movement needs to be repeated many times to achieve the purpose of training. The advantage is that you can train anytime and anywhere, without training equipment or a lot of space, and the portrayal effect on the sense of muscle line is obvious.
The following eight classic movements for freehand training, do 3 to 5 sets a day, which can be appropriately increased or decreased according to your ability:
Movement 1: Squat 12-20 times with your bare hands.
Movement 2: Bulgarian squat 12-20 reps.
Movement 3: Alternate lunge squats forward 12-20 times.
Movement 4: Plank for 30-60 seconds.
Movement 5: Push-ups 8-12 times.
Movement 6: Lie on your back diagonally and crunch 12-20 times.
Exercise 7: Lie on your back and raise your legs alternately for 30-40 seconds.
Movement 8: Lie on your back and bend your knees and stomach 12-20 times.
no.16Help your parents with household chores.
Cleaning windows, washing dishes and vegetables, drying clothes, housework can not only consume calories, but also gain praise from parents, and can help you spend this Spring Festival smoothly in the praise of your parents "the child is finally sensible".
However, the Chinese New Year is always the happiest day, even if you eat too much and gain weight, you don't have to be too anxious and self-blaming, and it's not too late to lose weight after the New Year. I wish you all a happy holiday and don't gain weight!
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