I’m afraid that obesity will come to settle the score after the Chinese New Year! Nutritionists teach you 5 smart rules for fat loss, so you can start working beautifully

In addition to family reunions, giving and receiving red envelopes, and happy outings during the Chinese New Year, it is still inevitable to encounter headaches. According to online statistics, the most feared people and things during the Chinese New Year are: traffic jams, colds and illnesses, and gaining weight and losing shape. During the Chinese New Year, many people eat a lot of meat and fish for at least 4-5 days, and they stay at home like couch potatoes to avoid traffic jams. It is hard not to gain weight. The nutritionist will tell you in detail what you should do.

5 smart rules for fat loss

Smart rule 1: Eating too much can easily lead to excess weight

One or two meals of New Year's Eve dinner will not directly turn into body fat, but if you don't control yourself for several days in a row, that's a different story. In addition, it takes time for the brain to transmit satiety signals, so if you eat too fast, you will unknowingly eat too much food. So the first rule is to eat until you are 70% full at each meal and don't eat too fast to prevent the rampant intake of calories.

In addition, beware of another crisis during the Chinese New Year: there is a kind of hunger called grandma thinks you are hungry! At this time, as a filial grandson, I feel it is not right to eat or not to eat... In order not to make grandma sad, please just taste a little.

Smart rule 2: drink less sugary drinks

When we get together, we drink and chat happily, and drink sugary drinks, which makes us very happy. But when you come to your senses and look at your belly, it's too late...Alcohol and sugary drinks can easily cause a surge in calories and then store fat.

During the Chinese New Year, the diet is high in oil and salt, and the sodium content soars, making it easy to get edema the next day. Drinking water can increase satiety and improve metabolism, reducing the burden after a big meal. It is recommended to drink at least 30-35 times your body weight in water every day.

Of course, you said how can you only drink water during the Chinese New Year? If you want to drink beverages, it is recommended that sugar-free tea or sugar-free sparkling water would be a better choice.

If you want to drink beverages, sugar-free tea or sugar-free sparkling water would be a better choice.

Smart Rule 3: No matter what, keep 211 and keep dietary fiber

After reading too many tips for losing weight during the Chinese New Year, I am dizzy. So just remember one thing: stick to 211 for every meal, that is, vegetables account for 1/2, protein accounts for 1/4 and carbohydrates account for 1/4. This way you can balance your diet and control it.

The amount of vegetables during the Chinese New Year is easily overlooked. Even after eating a lot of fish and meat, don’t forget to pick up some vegetables, which should take up half of the plate. You can prepare fresh vegetables and add them to soups or meats to increase the amount of dietary fiber. Eating more vegetables will increase your sense of fullness and reduce the risk of consuming too much NG New Year dishes.

For protein, choose mainly fresh and high-quality protein, and choose beans, fish, eggs, and meat in the order of beans, fish, eggs, and meat. When choosing ingredients, choose options with relatively less saturated fat, such as lean meat or seafood. Of course, the cooking method should avoid using too greasy starch, honey sauce, deep-frying, or just tasting it lightly.

Be careful not to eat too much starch. After all, New Year dishes are very delicious and we often finish two bowls of rice without noticing. There are also some snacks that are easy to make mistakes, such as rice cakes, glutinous rice balls, and radish cakes. They are easy to be fried or pan-fried. Be careful that the calories are also piled up. Try to use steaming, stir-frying, baking or low-oil air frying methods instead. Remember to replace foods when eating and reduce the amount of white rice.

Smart rule 4: Eat more fruits and vegetables when having hot pot

Gathering around a fire is a common sight in Taiwan. Compared to Taiwanese and Chinese cuisine, which has many unhealthy cooking methods such as thickening, frying, and honey sauce, hot pot is a good choice. However, eating hot pot casually can easily lead to fat accumulation, so please follow the rules of wit when enjoying hot pot.

The soup base may be a big pitfall: First of all, the soup base is a big pitfall. Spicy hotpot, shacha hotpot, tomato hotpot, etc., which have turbid colors, usually have higher calories, while mushroom hotpot, kelp hotpot, or sauerkraut hotpot, which have clear soup bases, are more suitable for people who control their diet.

Avoid processed foods or hot pot ingredients: More than half of the calories in hot pot dumplings come from fat, and meatballs have a high sodium content. For example, the sodium content of tribute meatballs is 11 times that of the raw pork, and that of bird's nest dumplings is 9 times, so natural ones are better.

Can't enjoy hotpot without "sauce": Please raise your hand if you must have hotpot dipping sauce. Hotpot dipping sauce is one of the culprits. Many sauces contain too much fat and sodium, such as shacha sauce, bean paste and sesame paste, etc. It is recommended to use glutinous rice vinegar, rice wine, lemon juice and natural spices - onion, ginger, garlic, chili, basil, coriander, etc. instead.

 The 211 rule can also be applied: vegetables are low in calories and can be eaten more; choose low-fat meat or soy products as protein; and replace white rice with root vegetables that are high in fiber. Be careful not to choose glass noodles, because they will absorb too much of the soup and the calories cannot be underestimated.

Rule of Wisdom 5: Refuse to be a Couch Potato

As a sophisticated worker, it is normal to grow a couch potato during the New Year holidays! Although it is very attractive, in order not to scare your colleagues after the New Year, please move your buttocks and exercise. The following principles are suggested to illustrate.

At least don’t sit down or lie down right after eating: This is the scene in many families during the Chinese New Year. As soon as they finish their meal, many potatoes will be planted on the sofa. Remember to take a walk for at least 15 minutes after eating to help digest the food.

 Ultra-slow jogging is a perfect match for watching TV: turn on the TV and exercise along with the ultra-slow jogging metronome. You can still finish watching TV after running for 30 minutes. At this point, you have exercised enough and you will lose weight.

【Nutritionist’s advice】

After all, everyone loves to hear the lazy guide, so here it is. You must have a balanced diet during the Chinese New Year. Eat what you should eat, control the amount of what you shouldn’t eat, and refuse to be a couch potato. Then you can start your work beautifully. Happy New Year!