Wei Chen, medical weight loss specialist Wei Chen 2022-04-29 Today
It is said that every festive season to gain a few pounds, in fact, the small long holiday is also a good time to lose weight, make a reasonable plan, even if there is a dinner or social activities, the same can lose weight.
Formulate rules for eating and drinking together
It is inevitable to have dinner with friends and family during the holidays, and you can formulate the rules of the dinner in advance to enjoy the fun of the holiday and avoid long meat.
The order of meals is: first drink soup, then eat vegetables, then eat protein such as meat, and finally eat starchy staple foods or not eat. Although it is not recommended to quit staple foods, the intake of calories during the holidays is large, and the impact of subtracting staple foods is not large.
Eat less nuts, desserts after meals, do not drink all kinds of drinks and alcohol, eat until seven minutes are full, and you can walk more after dinner to avoid sitting for a long time after meals.
There is also a reasonable plan for the dinner that you participate in, such as supper at night, and the weight loss crowd should try to avoid it, and even if you participate, you should eat less street food.
Quit snacking and eat more vegetables and fruits
For people who stay at home during the holidays, when watching dramas and variety shows, they should be wary of unconsciously excessive snacks, such as potato chips, biscuits, melon seeds and so on.
Fried, sugary, and salty snacks should also be given up as much as possible, and can be replaced by some fresh fruit plates. On drinks, you can make some lemonade and drink less sugary drinks and alcoholic beverages.
Make sure you get a good night's sleep
Modern people are busy at work, and many people use the holiday to make up for sleep, in fact, this is also easy to cause endocrine disorders. You can get up late during the holidays, but you still have to be regular and don't sleep directly until the afternoon.
If you feel tired frequently, you can take a nap at noon or in the afternoon, or go to bed early in the evening. Sleeping less or sleeping too much is not a good thing, and developing good living habits can make weight loss more efficient.
High-protein diet
If you want to take advantage of the May Day holiday to lose weight, you can try a high-protein diet recipe. Studies have shown that increasing the protein intake and energy supply ratio in the diet can stimulate the secretion of a gastrointestinal hormone called "glucagon-like peptide-1 (GLP-1)", which can delay gastric emptying, reduce intestinal peristalsis, and make people have a strong sense of fullness, so it helps to control food intake and reduce weight.
Breakfast: Eat "little three"
The high-protein method of weight loss is through a subset of meal replacement products. For example, the intake of high protein powder that can reduce weight, dietary fiber that increases satiety, and multivitamins that avoid hair loss, but the specific amount of consumption depends on the weight of men and women.
Lunch: little red + little yellow + little green
Little Red: 2 two red lean meats. Generally, the thumb is removed with one hand, and the remaining red flesh that is four fingers wide and as thick as the little finger is 1 two.
Xiao Huang: 4 two potatoes instead of staple food, about 1 potato, they are rich in dietary fiber, satiety is stronger, but also have to limit the amount of consumption, women can also be slightly reduced.
Small green: refers to half a pound of vegetables, such as a cucumber.
Dinner: Little White + Little Yellow + Little Green
Xiao Bai: mainly white meat, such as: chicken, fish, can also be a plant protein relatively high soy products, white meat water content is relatively high, can eat a little more than noon. Although salmon is a fish with high oil content, its oil is good for health and can be eaten in moderation.
The small yellow and small green are consistent with noon.
Increase the amount of exercise appropriately
For obese people, the problem of exercising less is more prominent than eating more. Therefore, you should often participate in physical exercise, such as walking after meals or participating in running, brisk walking, playing ball, cycling, swimming, etc.
As long as it can make the body warm and sweaty, can move the muscles of the whole body, and make people feel slightly tired, they can effectively prevent obesity.
May Day holiday may wish to customize a sports plan, such as walking every day, walking the dog in the morning and evening, watching evening videos dancing or going to the gym to exercise, exercise can not only accelerate fat burning, but also reduce mental stress.
Rare holidays, try not to spend in chaos, relaxed and self-disciplined state is the better choice.
Make a record of eating and exercising
You can record the details of diet and exercise during the May Day holiday, such as: 250g of breakfast milk, 60g of boiled eggs, 25g of whole wheat bread, 30 minutes of afternoon running, etc.
Holidays are easy to unconsciously, consume a lot of food, and it is easy to forget themselves. Keeping a record at any time helps to evaluate yourself after the holiday, choose a suitable post-holiday light fasting or exercise regimen, and improve the rate of fat loss.
If you have questions about weight loss, if you want to consult Professor Chen Wei, you can send an email to the mailbox, and Professor Chen will regularly answer questions for everyone.
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