"Gain three catties every festival", during the Spring Festival, big fish and big meat, can you still maintain your figure and take care of **? As the saying goes, "keep your mouth shut and open your legs", to prevent excessive obesity, it is very important to adjust your daily eating habits, you should appropriately reduce your fat and carbohydrate intake, and increase your protein intake.
He Yuan, the dietitian in charge of the clinical nutrition department of Beijing Shijitan Hospital, suggested that during the first period, coarse grains and potatoes should be used to replace some fine grains, add fresh vegetables, and ensure sufficient vitamins, minerals and dietary fiber; Appropriately increase the intake of high-quality proteins such as lean meat, fish and shrimp, eggs, milk and its products, beans and their products; The cooking oil is controlled below 25ml, and the processed food can be steamed, boiled, stewed, boiled, mixed and other methods; reduce eating out and takeaway habits; Snacks are preferably fresh fruits, dairy products, nuts, and avoid high-fat and high-salt puffed foods and beverages.
In addition, adhere to a healthy lifestyle, proper exercise, etc., in order to maintain weight and avoid**. He Yuan suggested that people ensure adequate sleep every day, do not stay up late, fall asleep before 23 o'clock every day, ensure high-quality sleep, and basically have no fatigue the next day. "When the human body sleeps, the metabolic function continues, and the calories accumulated in the body are constantly burned. "It's best to stick to exercise 4-6 times a week with at least 40 minutes of aerobic exercise each time, such as jogging, aerobics, skipping rope, brisk walking, yoga.
In addition, Liu Changxin, chief physician of the Pain Diagnosis and Treatment Center of Dongzhimen Hospital of Beijing University of Chinese Medicine, recommended a set of exercise and massage methods to everyone
When you get up in the morning, drink about 800 ml of warm water on an empty stomach and walk about 200 steps indoors; Fold your palms together and rub your abdomen clockwise 300 times with medium pressure to complete the defecation task.
After eating, hold your fingers high above your head and hold your hands up 50 times. Leg raises, 50 reps on the left and right; Hold the trembling abdomen for 5 minutes: cross your hands and clasp them on top of each other at the Shenque acupoint, place your thumbs on the middle navel acupoint, place your little fingers on the Qihai acupoint, place your palms on the Tianshu acupoints on both sides, press down with moderate force, and do rapid trembling up and down while maintaining the downward pressure, so that the whole abdomen feels trembling; Push the calf stomach meridian 100 times, and use the thumb or heel of the palm to close to ** with great force (it is best to have a feeling of soreness).
Take a medium-speed walk indoors or outdoors every day, about 120 steps per minute, a total of about 3,000 steps.
Beijing News reporter Zhang Zhaohui.
Proofread by Wu Xingfa.