During the Spring Festival, "big fish and big meat" are indispensable on the table. Many people added "New Year's fat" to the pleasant atmosphere, saying that "three catties of fat are gained every festival". What to do in the face of soaring weight? How to get it right**? The reporter has compiled a post-holiday fitness strategy, hoping to help everyone regain a healthy body.
There is a cycle of post-holiday adjustment
During the Spring Festival holiday, people's diet, work and rest often become irregular, due to high calorie intake, lazy sleep, less exercise and other reasons, often lead to weight gain after the holiday, but most people in the week or so after work, the body can recover, and re-adapt to the rhythm of life and work after work. And if you want to get your lifestyle or personal body into a more ideal state during the "spring sleep", it will take about two weeks.
How to effectively adjust the diet after the holiday? **We must pay attention to the synergy between scientific diet and science**, both are indispensable. **During this period, aim for 1 serving of protein, 1 serving of low-fat and 1 serving of low-carb vegetables at each meal, and limit your daily carbohydrate intake to between 20 and 50 grams.
* It is not fasting, the human body needs to consume enough healthy protein such as protein, soy products, chicken, fish, etc.; It is also necessary to consume low-carb vegetables such as broccoli, cauliflower, spinach, kale, cabbage, lettuce, cucumber, celery, etc. **Do not eat high carbohydrates, sugar, animal fats, especially potato chips, soft drinks, cakes, etc.
Eating too much food can make you gain weight, but drinking water won't. Studies have shown that keeping your body hydrated can help you lose weight. Drinking plenty of water can help increase feelings of fullness, which can lead to a reduction in food intake. Drinking plenty of water will also promote the metabolism and absorption of nutrients, increasing the body's basal metabolic rate. It is recommended that healthy adults drink 1500 to 1700 ml of water per day, preferably before meals. If you don't like plain water, you can put in a few slices of lemon and try not to drink sugary drinks.
Reasonable dietary control
During the Chinese New Year, delicacies** followed, and excessive eating may lead to rapid weight gain. Therefore, a reasonable diet becomes a key step in the plan.
Eating in moderation is the first step. In life, we try to reasonably regulate our daily calorie intake, avoid overeating, pay attention to the type and quality of food, and adhere to the basic principles of less oil, less salt, less sugar, light diet, and more vegetables. Eating should follow the principle of "soft, warm, warm, vegetarian and fresh", increase the intake of foods rich in dietary fiber, and eat more fruits and vegetables. In particular, meats and nuts with high fat content, sweet drinks and sweets with high sugar content. In addition, drinking too much alcohol can also accumulate a lot of calories, which can have a negative impact on the liver and digestive tract. Increase the intake of vegetables and fruits, diversify fibre to help digestion and increase satiety, and reduce the intake of carbohydrates such as rice and flour and meat. Dietary fibre and vitamins in fruits and vegetables are also beneficial for maintaining the body's nutritional balance.
Want to be quick** after the holidays? Don't try some "special medicine". Some merchants sell "first-class drugs" containing methamphetamine, phentermine, diazepam, caffeine, ephedrine and other ingredients with "no dieting, no illegal ingredients, and 30 pounds a month is not a dream", but they don't say a word about it. When many people come back from vacation and find that they are fat, they will hurriedly use extreme methods such as fasting and crazy exercise to "lose" weight, but often with little effect. At this time, you should first relax your mind and take a good rest. Lack of sleep interferes with leptin secretion, which tends to increase appetite, especially fatty foods. Leptin is a protein hormone that suppresses appetite and increases energy release. Try to sleep enough for 8 hours a day, maintain a regular diet and rest, go to bed early and wake up early, and avoid resting immediately after meals to boost metabolism. It is recommended to eat small and frequent meals, and the most unreasonable thing is not to eat breakfast or lunch, and eat and drink a lot at night, which is extremely unfriendly to the stomach and blood sugar control. The three meals should be regular, divide the staple food equally, and do not eat the amount of the day at a time. Quit late-night snacks, snacks and drinks. When eating, slow down, chew slowly, concentrate on eating, and don't gobble up or half-heartedly.
At the same time, it is also important to eat in a reasonable order. When eating, we can drink light soup first, which not only adds some "lubricant" to the digestive tract, but also enhances satiety and reduces the total amount of food eaten; Eat vegetables again, vegetables are large in size, low in calories, and rich in dietary fiber, with a certain sense of satiety; Eat protein-rich foods such as fish, meat, and legumes. Eat the staple food at the end. You can choose whole grains such as corn and sweet potatoes to effectively supplement minerals and dietary fiber.
Eat less and practice more to "strengthen your body".
Reasonable arrangement of exercise is the correct opening posture of exercise. We can develop a reasonable exercise plan according to the individual's physical condition. Aerobic exercise can help burn fat and improve cardiorespiratory fitness while making the body healthier. Therefore, we can choose to do appropriate aerobic exercise, such as brisk walking, jogging, cycling, etc., at least 3 times a week, for more than 30 minutes each time. Drinking water slowly after exercise can make the stomach and intestines move and can also effectively improve skin roughness and other problems. It should be noted that too strenuous exercise will increase people's appetite and increase the difficulty, and high-intensity exercise is easy to make it difficult for people to persevere.
In terms of strength training, you can choose dumbbell lifts, push-ups, machine exercises, etc. Strength training can strengthen bones and muscles, increase muscle mass, prevent fractures and muscle atrophy, while improving basal metabolism and also help to shape the body. If you want to strengthen your abdominal and back muscles and improve your body stability, you can choose core training, which can prevent low back pain, improve posture and also help improve athletic performance. In addition, we can choose flexibility exercises, such as yoga and Pilates, which can help improve physical flexibility and reduce muscle soreness. Flexibility exercises can make joints smoother, reduce the risk of sports injuries, and improve body coordination.
While strengthening our own exercise, we should focus on ensuring quality sleep. Adequate sleep is just as important for good health as it is for good health. It is recommended to maintain 7 to 8 hours of sleep per night to ensure deep sleep, boost metabolism and slow down body fat accumulation.
A positive mindset is crucial in the process. Don't be too yourself, gradually adjust your diet and exercise habits, and give yourself enough time to adapt and change. Always remind yourself that ** is a gradual process, as long as you follow scientific exercise methods and dietary regulation, I believe everyone can easily lose weight and rebuild a healthy body.
Reporter Li Ping finished).