Chinese New Year, a festival full of laughter and sumptuous food, is the most special time of the year for each of us. However, in the midst of this joyous atmosphere, there is an often overlooked issue that is quietly affecting our health – the weight gain skyrocketing during the Chinese New Year. Imagine that irresistible ** feeling when you are in front of table after table of delicious food, is that irresistible ** feeling familiar? That's right, that's exactly why many people find themselves gaining weight after the holidays.
For our middle-aged and elderly friends, holiday weight control is not only to maintain body shape, but also a kind of responsibility for health. As we age, our metabolism gradually slows down, and weight gain not only affects our body shape, but also may bring a series of health problems such as blood sugar and blood pressure。Therefore, knowing how to effectively control weight during the Chinese New Year will not only allow us to enjoy the fun of the festival, but also maintain our health and vitality.
For many people, the Spring Festival is not only a time of joy, but also a critical period for changing eating habits. During this period, the table is often filled with a variety of delicacies, from traditional dumplings to various festive snacks to seasonal desserts and snacks, which undoubtedly add a lot of color to the festival. But at the same time, these seemingly tempting delicacies hide health risks, especially for middle-aged and elderly people, and the potential impact on weight and health cannot be ignored.
1.Excessive intake of high-calorie foods.
During the Chinese New Year, people tend to consume too much high-calorie food. For example, fried foods, high-sugar desserts, etc. While these foods provide a rich taste, they also bring a lot of calories and fat, and long-term intake may not only lead to weight gain, but also may exacerbate problems such as abnormal glucose metabolism.
2.Unbalanced diet.
Vegetable and fruit intake is often overlooked at festive potlucks. People are more inclined to choose meat and staple foods, resulting in insufficient dietary fiber intake, which not only affects gut health, but can also cause fluctuations in blood sugar and weight.
3.Irregular eating times.
During the Spring Festival, it is often necessary to break the usual dietary rules, such as the postponement of dinner time and the increase of supper. This irregular eating habit can interfere with the body's biological clock and affect metabolic function, which in turn poses a challenge to weight management.
4.Excessive alcohol consumption.
Drinking alcohol often becomes a social habit at holiday gatherings. However, alcohol is high in calories, and excessive consumption may not only lead to weight gain, but may also affect liver health.
In traditional festivals such as the Spring Festival, eating habits often deviate from the usual rules, resulting in uncontrolled weight gain. This section will provide some simple and practical dietary adjustment strategies to help you manage your weight effectively while enjoying festive treats.
1.Smart food choices.
Prioritize vegetables and whole grains: Vegetables and whole grains are rich in fiber, which can help increase satiety and reduce the intake of high-calorie foods.
Choose meat carefully: Try to choose lean meats, such as chicken breast, lean beef, and avoid excessive intake of high-fat meats such as pork fat.
2.Control portion sizes.
Use small plates: Using smaller plates can invisibly reduce your food intake.
Chew slowly: Eating slowly and chewing slowly will help you feel full in advance and avoid overeating.
3.Avoid foods high in sugar and oil.
Limit sweets and fried foods: Desserts and fried foods during Chinese New Year are the main cause of weight gain. Minimize the intake of such foods and choose fruits for dessert.
4.Arrange meals reasonably.
Don't skip breakfast: Maintain a regular schedule of three meals, especially not eating large meals on an empty stomach, so as not to consume too much food at once.
Dinner lightweight: There is a relative reduction in activities in the evening, so dinner should be dominated by light meals.
5.Healthy drink options.
Cut back on sugary drinks: Choose water, tea, or sugar-free drinks instead of sugary soft drinks and fruit juices.
Drink alcohol in moderation: Drinking alcohol during the holiday season tends to increase extra calorie intake, and drinking alcohol in moderation or avoiding alcohol can help with weight control.
The Spring Festival, a festival full of laughter and food, is often a time for weight to rise quietly. Especially for middle-aged and elderly friends, a reasonable exercise plan is essential to maintain a healthy weight. Here's a simple and practical guide to Chinese New Year exercise to keep your body light and energized while enjoying the festive season.
1.Daily walks: walking, simple and effective.
Plan: Schedule at least 30 minutes of walking each day. Whether you're walking around the neighborhood or going to a nearby park, it's important to keep your pace continuous and relaxed.
Benefits: Walking not only boosts heart and lung fitness, but it also aids digestion, especially after a hearty holiday meal.
2.Home aerobics: Share the joy of exercise with your family.
Plan: Do 10-15 minutes of home aerobics with your family every day. Choose from easy stretching, tai chi, or simple aerobics.
Benefits: Not only does this increase intimacy among family members, but it also increases health awareness for the whole family.
3.Exercise with small equipment at home: easy and effective.
Plan: Use your home environment to do a simple workout with small equipment such as dumbbells or a fitness ball.
Benefits: This type of exercise helps to strengthen muscles and improve coordination and balance
4.Festive Special: Festive celebrations integrated into sports.
Plan: Participate in some festival-specific activities, such as dragon and lion dances, square dances, etc.
Benefits: These activities are not only festive, but also great for physical activity.
5.Exercise in moderation and avoid overdoing it.
Note: The amount of exercise should be moderate, and avoid sudden high-intensity or long-term exercise, especially for middle-aged and elderly people who are not usually very active.