Every Chinese New Year, everyone will take a break from their busy work and study and go home to reunite with relatives and friends, but many people lose themselves in the hustle and bustle of the New Year. At the end of an annual vacation, the abs are gone, and the vest line is gone. As the so-called ** fat loss for half a year has not been successful and the New Year, every New Year's gain of three catties, take a closer look at three kilograms.
If it's you, then today we'll learn together how to stay in shape during the Chinese New Year. Exercise first brain, practice and think, I am an enthusiastic sports rookie, the text begins.
Tip 1: Skip breakfast.
During the New Year, our Chinese New Year's Eve dinner and dinner often occur at noon or evening, just like these two periods, we are likely to consume too many calories, then the existence of this breakfast is nothing more than to increase your calorie surplus, only to increase our risk of gaining weight. It's okay to skip breakfast for a few days during the Chinese New Year.
If you can skip breakfast and adjust your total eating time to less than eight hours in the day, then congratulations, you have successfully triggered the fasting mechanism. Studies have shown that people who fasting for a long time will have a significant decrease in appetite, and then reduce eating, and the prolonged fasting caused by fasting will lead to an increase in our insulin sensitivity, which in turn will increase the consumption of glycogen in the body, and the body will further burn fat when glycogen is consumed. Good guy, if you don't gain weight during the New Year, you can do it if you lose weight by fasting, so what should you do?
Tip 2: Change the order of eating.
I found that many people never paid attention to their eating order, the meal came, the food came, and the meal was over. But if you change the order of eating, the results will be very different. When we eat natural foods with a high sense of satiety, we may be full quickly, but junk food is often delicious and at the same time satiety, it seems that no matter how much we eat, we can't satisfy our stomach.
So when you prioritize vegetables at mealtimes, then protein, and on the basis of a certain sense of satiety, and finally eat staple foods, you will inadvertently have a lot of calories. The protein on the table is our common meat, such as pig, sheep, fish, chicken and duck, as long as it is not fried or fat, we can still eat it with confidence. Needless to say, the benefits of vegetables are here, and I believe everyone has a good understanding of them.
Tip 3: A glass of water before a meal.
Studies have shown that when we have the habit of drinking water regularly, the basal metabolism in our body will increase, because many reactions in the body need to be involved in metabolism. Not only that, but if you drink a moderate amount of water or soup before a meal, when the water reaches our stomach, the receptors in our stomach lining are stretched, which in turn sends a signal to the brain that you are full. In addition, it has long been shown that drinking water before meals can significantly reduce our appetite, thus helping us to reduce our intake.
Tip 4: Say no to alcohol.
In China's traditional food culture, no one can avoid the thing of wine, but there are three major problems with wine.
First, alcohol has calories and the calories are not low, 500ml of beer has more than 140 kilocalories. You're definitely not going to drink more than one bottle, right? Surely it won't just drink bars? In this way, the heat will increase a little and it will go up.
The second is that alcohol has only calories but no nutrition, it can't help muscle growth like protein, prevent muscle loss, and it can't give us energy like carbs, what can it give you? In addition to the madness when drunk, there is only a headache after waking up.
The third is that our liver is responsible for breaking down fat, but it also undertakes the task of breaking down alcohol, but unfortunately you only have one liver, it can only process one thing at the same time, if you smoke and like to drink, and often stay up late, maybe your liver can't even handle one thing well.
Tip 5: Say no to snacks and eat only meals.
The food at the table is dizzying enough, and if you have to grab a small snack outside of the table, all that awaits you after a big meal is fat. We have at least one or two weeks of vacation for the Chinese New Year, and the student party even has more than a month of winter vacation, and such a long period of indulgence is likely to make your year's hard work go to waste.
High-carb and high-fat snacks like chips, bread, biscuits, cakes, etc., not only will they make you gain fat, but your body will also absorb a lot of water due to the high sugar intake, causing your weight to soar. So in order to avoid the numbers on the scale being too ugly, and to make your fat loss plan after the year look less difficult, you still have to keep your mouth shut.
Tip 6: Get enough sleep.
It's best not to stay up late, and try to get enough sleep if you stay up late. You've probably heard this many times, but it's one that is easy to overlook. When we don't get enough sleep for a long time, the hormones in the body will be out of balance, a decrease in leptin means an uncontrolled appetite, and an increase in ghrelin means that your delivery rider is on the way.
In addition, long-term lack of sleep will also lead to mental stress nowhere to relieve, which will lead to excessive secretion of cortisol in the body, this cortisol in the cause of insulin resistance and inflammation in the body is a must. Therefore, it is definitely good to go to bed early and get up early, and if you want to stay up late, try to get enough sleep, and try to ensure seven to nine hours of sleep a day.
Today is February 4th, and the New Year is coming soon, and here the sports rookie will give you an early year, hoping that everyone will come true in the new year, be healthy, gain muscle, and lose fat as soon as possible.