The night is full of partying during the holidays, and nutritionists will teach you how to eat as much as you want without gaining weight!

There is always a carnival atmosphere at the end of December every year, starting from Christmas and lasting to New Year's Day. It seems that everyone wants to release the depression of the whole year by eating, drinking and watching fireworks! But after eating to your heart's content, you start to worry whether you have quietly gained some weight due to happiness? Don't be afraid! In a recent questionnaire survey, "Health Information" which has a trust rating of nearly 90% for its professionalism, invited Chien Ming-ru, a nutritionist from the Taiwan Fitness Association, to teach everyone how to hold on to their weight after a big meal, and maintain a healthy body without gaining weight!

9 calories = 1 gram of fat. How much fat do you eat in one meal?

In the first wave of "Double Santa Festival", a small survey was conducted on Line at Christmas, allowing everyone to experience dining with Santa Claus, but evil is in the details. In the Christmas dinner menu, "Seared Cod + Lemon Sparkling Water" has the lowest calories, less than 600 calories, and is both delicious and healthy. Fish is nutritious and rich in protein. Did you make the right choice?

The survey found that nearly 40% of people like to eat beef short ribs with red wine. According to the recommendations of the National Health Administration, for a person weighing 50 kg and with a normal BMI value (weight in kilograms ÷ height in meters squared), and doing light office work, the daily calorie intake should be 1,500 calories (30 calories x weight 50 kg). Did you know? If calories are stored in the body and not consumed, an average of about 9 calories will produce 1 gram of fat. In other words, in theory, a meal of "8 ounces of beef short ribs + red wine" (963.1 calories) will bring you 107 grams of fat without consuming any calories.

After your big meal, how will you decide to get home? How you get home will determine how you burn off the calories you just consumed! The survey found that more than half (52%) of fans who ordered "Short Ribs + Red Wine" (961.3 calories) decided to take public transportation (taxi or MRT) home. For those who wisely chose the lower-calorie meals, including "Seared Cod + Lemon Sparkling Water" (595 calories) and "Roasted Half Chicken + Honey Green Tea" (729.6 calories), more than 60% chose to walk or ride a bicycle home. Judging from this result, the choice of delicious food seems to be inversely proportional to exercise habits!

In addition, "Red Meat" reminds fans to pay attention to the fact that red meat (beef, pork, lamb, etc.) actually has higher cholesterol and contains more saturated fat than white meat (chicken, duck, fish, etc.). It is recommended to have a balanced intake of red meat and white meat in your daily diet. At the same time, you should also pay attention to the cooking method, reduce grilling and high-temperature frying, and avoid high-temperature cooking of protein above 150 degrees Celsius to produce "heterocyclic amines" which may cause colon cancer!

According to data provided by the National Health and Family Planning Administration, the most efficient way to burn calories in one hour of exercise is to ride a bicycle (at a speed of 10 kilometers per hour) to lose 200 calories. The faster you ride, the more calories you burn. The second most efficient way is to walk slowly, which is 175 calories. The last is to take public transportation.

However, the pressure we face in life is like a mountain. It is understandable to indulge in food desires occasionally, but it is too tiring to always calculate so precisely, so sports nutritionist Jian Mingru shares a good way to reduce the guilt to zero!

There are ways to improve digestion and reduce guilt after a big meal!

With a delicious meal in front of us, who can resist the temptation of delicious food? After a hearty meal, what follows is not only happiness in the heart, but also weight gain. Sports nutritionist Jian Mingru said: "The best way to help digestion after a big meal is to take a walk, which helps to relax your mind and secrete stomach acid to digest food. If you really want to eat fruit after a meal to help digestion, it is recommended to eat half a fist of fruit to relieve the greasiness."

The day after a big meal, you always feel guilty. If you want to quickly get back to your original figure and reduce the guilt, you can choose a lighter diet 2 to 3 days after the big meal to balance the out-of-control calorie intake of the previous day. The average adult consumes 1500 to 1800 calories a day, so reducing your daily calorie intake by 300 to 500 calories for 2 to 3 days after a large meal is a healthier approach.

Eat and drink too much and get fat! "Eating order" helps you control your weight easily

It is said that you will gain 2 kilograms after the New Year. Whether your mother feeds you because she thinks you are hungry, or you eat hard at the table to avoid social events, the increased number on the scale is conclusive evidence!

Sports nutritionist Jian Mingru recommends: The order of eating before a big meal should be to eat vegetables first, then protein, and starch last.

1. Eat vegetables first: The high fiber content of vegetables can increase your sense of fullness and prevent you from accidentally eating too much and consuming too many calories.

2. Protein: Protein is digested slowly in the stomach, promoting muscle formation and maintaining metabolism.

3. Starch: After eating vegetables and protein, the body is already in a half-full state, which will reduce the intake of starch and reduce the additional calorie intake.

Snacks and drinks are indispensable when dining together and chatting. The Ministry of Health and Welfare's daily dietary guidelines recommend that "adults consume one tablespoon of nuts per day." Nutritionist Jian Mingru reminds everyone not to fall into the snack trap. Although nuts are good fats, they are also calories after all, and it is easy to exceed the limit without realizing it. For beverages, it is recommended to replace alcohol, fruit juice and other foods that have no nutrients but only calories with sugar-free green tea, or to eat fruits instead of drinking juice. Fruits themselves contain fiber (biting an orange is definitely better than drinking a glass of orange juice), which can increase satiety and aid digestion.