Although I am happy to go home for the New Year, "I gain three pounds every festival" also makes many people feel annoyed. So, how to prevent the growth of meat during the holidays? Pay attention to these 7 "don'ts", maybe you can avoid "growing fat" during the holidays.
Don't eat together too often and overeat.
During the Chinese New Year, I can gather with many relatives and friends for dinner, and it is easy to overeat and eat a lot. Overeating and overeating at every meal will lead to excessive energy intake, and the energy ingested will be converted into fat stored in the body if it cannot be consumed in time, which will lead to obesity. Therefore, it is recommended that when you participate in the dinner, you should also pay attention to the moderation of your diet.
Don't eat big fish and big meat.
During the Chinese New Year, it is natural to enjoy delicious food. Many people like to eat big fish and meat, braised pork, sauce elbow, braised beef, fried chicken, lamb chops ......These foods are people's favorites, but vegetables and fruits are often ignored. However, large fish and meat foods are usually higher in energy, especially more fat, and it is easy to gain weight if you eat more. It is recommended that everyone should not relax, even if it is the New Year, and pay attention to the balance of the diet.
Don't put too much salt in the stir-fry.
In addition to providing a salty taste, salt is also the protagonist responsible for harmonizing the taste. It can eliminate bitterness, weaken sourness, enhance sweetness, and can also drive the overall flavor of the diet by enriching the aroma of food, so salt is always indispensable in food, and many people are also used to putting two more spoons of salt when stir-frying. In addition, during the Chinese New Year, people in some areas will also make a lot of pickled food, such as sausages, salted meat, salted fish, etc., the meals produced in this way are really delicious, and the appetite is good, and the rice will be eaten more, and it is easy to gain weight.
Don't always use thick oil or fry when cooking.
Many people like to give a thick layer of oil when cooking, and they also like to make a variety of fried foods during the New Year, such as fried chicken, fried fish, croquettes, fried tofu bubbles, etc., fried food is not only delicious, but also convenient to store, especially when there are many people in the family to prepare a lot of food, the advantages of fried food are very prominent. However, fried foods are high in fat, and it is easy to gain weight if you eat more. The per capita intake of cooking oil in China has exceeded the recommended amount by more than 40%.
Don't eat too finely.
Many people like to eat soft rice and pasta as staple foods, and do not like to eat whole grains and grains, these refined staple foods have a soft and delicious taste, but they are digested and absorbed quickly, which will increase blood sugar levels, which in turn stimulates the release of insulin from the pancreas, which promotes the growth of fatty tissue and may lead to weight gain.
Don't lie flat or play mahjong after eating.
During the Chinese New Year, many people do not move much after eating, basically lie flat or sleep immediately, which will cause a large amount of food to accumulate in the stomach and cannot be digested, and the calories in the food will be converted into fat, causing people to gain weight and grow belly.
Even if there is activity, many people play mahjong and sit for a long time. Sedentary people burn fewer calories than active people.
High energy intake, less exercise, low energy consumption, the body will naturally become fat, and the waist and abdomen blood circulation is poor, fat is easy to retain, and over time excessive fat accumulation.
Don't always overstay up late.
During the Chinese New Year, many people also like to stay up late and play games, mahjong ......Lack of sleep and sleep are more likely to lead to weight gain and even obesity. A study in the UK collected data on sleep duration, diet records, blood samples and weight of 1,615 British adults, and found that those who slept about 6 hours a night on average had a waist circumference 3 cm more than those who slept 9 hours a night.
How to spend a healthy New Year, how to grow less fat?
If you want to be happy and not grow meat during the New Year, in fact, the key is to keep your mouth shut and open your legs.
01 Keep your mouth shut, the food is varied.
The energy consumed by the human body is greater than the energy consumed, and the excess energy will be converted into fat, and people will naturally gain weight, so if you want not to grow meat, pay attention to your mouth and control energy intake is the key. Here are a few tips you might as well try:
When cooking, put less oil, use less frying, frying, etc., and advocate stewing, boiling, steaming, mixing, etc. Try to make the food as light as possible, put less salt, and eat less bacon and sausage. Eat staple foods, not always soft rice noodles and pasta, but add whole grains, whole grains and whole grains. Pay attention to a variety of foods in your diet, don't prefer big fish and meat, and eat more high-fiber foods, such as vegetables, fungi, fruits, coarse grains, etc., which can make people feel more satiety and low in calories. When eating meat, give preference to white meats such as fish, shrimp, and chicken, or lean red meats.
02 Open your legs and exercise properly.
Don't patronize dinners and drinks during the New Year, and try not to always play mahjong, you may wish to exercise more when you have time, and consume excess energy, which has a good effect on preventing meat growth and losing excess belly.
For example, you can insist on skipping rope for half an hour every day, jogging and brisk walking for half an hour, or you can exercise at home for the "core muscles" such as the abdomen, thighs, and waist. Such as jumping jacks, planks, glute bridges, stretching, etc.