Don’t indulge in weight loss during the New Year holiday! Eat breakfast to stabilize blood sugar and get rid of obesity

During the Spring Festival holiday, people’s appetite increases, and they eat a lot of meat and fish for every meal, or they go to bed late and get up late, and only eat two meals a day. Whether it is overeating, disrupting your sleep and rest schedule, or skipping breakfast, or combining three meals into two, it will result in an unbalanced diet and even weight gain. Nutrition experts remind you that skipping breakfast can easily lead to fat accumulation. There are secrets to maintaining health and not losing weight during the New Year holidays, and you can easily follow them!

Get rid of the painful cycle of indulging during holidays and losing weight after holidays

Be careful, your weight may be at risk during the long Spring Festival holiday! According to a survey conducted by the National Health Administration of the Ministry of Health and Welfare, nearly 40% of the public gained at least 1.7 kilograms after the New Year holiday. How can we escape the painful cycle of "indulging during the holidays and losing weight after the holidays"? Dr. Rocio Medina, vice chairman of the Nutrition Advisory Committee of premium nutrition expert Herbalife and professor of obesity and nutrition, said that many people think that skipping breakfast can reduce calorie intake, but in fact "combining two meals into one" is very unhealthy. It can easily cause abnormal rise and fall of blood sugar and cause more food to be eaten at lunch, leading to fat accumulation, which makes it easier to gain weight!

Herbalife senior nutritionist Lin Ruojun reminds: Regardless of whether you are on annual leave or not, you should maintain the good habit of getting up early and eating breakfast every day, choose a healthy breakfast rich in "high-quality protein, fiber, and carbohydrates" to maintain a healthy life with balanced nutrition.

Skipping breakfast during the New Year holiday affects blood sugar, nutritional imbalance, and fat accumulation

Herbalife senior nutritionist Lin Ruojun observed that common New Year dishes such as Buddha Jumps Over the Wall, Pig's Pork Knuckle, Sweet and Sour Fish, etc., are mostly fried, thickened, and seasoned with sauces. They are high in salt, fat, and sugar. If you are not careful, you will consume too much fat and are seriously lacking in fiber intake! In addition, when people party with friends and family during the holidays, or stay up late at home to play games, their sleep and rest schedules are out of balance, making it easier for them to sleep until noon and skip breakfast, thinking that eating less can avoid excessive calorie intake.

Dr. Rocio Medina, vice chairman of the Herbalife Nutrition Advisory Committee and professor of obesity and nutrition, reminds us that the "two meals into one" eating pattern is extremely unhealthy in terms of nutrition and physiology! Skipping breakfast causes the body to be fasting for too long, resulting in eating more at lunch and consuming too much sugar and fat to replenish the calories needed for the body's long-term hypoglycemia. The nutritional imbalance becomes more serious, further causing fat accumulation. Therefore, many people will face the problem of weight gain after the New Year. Dr. Rosieau recommends that if you can maintain a normal schedule and enjoy a nutritionally balanced breakfast during the New Year holiday, it will not only provide energy for the day, but also help activate blood circulation, refresh the mind, and stabilize blood sugar levels in the body, making this New Year holiday relaxing and not "heavy".

Nutritionist Lin Ruojun said that New Year’s Eve dinner, visiting relatives and friends, and dinners with relatives and friends are inevitable social customs during the Chinese New Year, so we should pay more attention to the only meal we can control: breakfast. Eating a healthy breakfast every day can not only wake up a tired body, but also make your nutritional intake more balanced during the New Year holiday, so that you can greet the new year and new challenges with a refreshed mind. Nutritionist Lin Ruojun specially provides the following "Three Rules for Healthy Living During the New Year Holidays" to develop good habits for the whole year starting from the Spring Festival:

Healthy living rule for the New Year holiday: Eat breakfast before 9 o'clock every day and take in high-quality protein, fiber and carbohydrates

A healthy breakfast should contain balanced nutrients such as "high-quality protein, fiber and carbohydrates" to start a nutritionally balanced day.

 High-quality protein:

It can provide the brain with the amino acids it needs to make the brain more alert, and maintain the body's muscle mass to avoid the decrease in metabolic rate caused by muscle loss. It is recommended to consume high-quality low-fat protein such as fish, chicken, or bean products. In addition, soy protein has gradually gained attention in recent years because although meat provides rich protein, it also contains a lot of saturated fat and cholesterol. Compared with animal protein, soy protein is a healthier and higher quality choice. Soybeans contain up to 36% protein. Compared with other plants, soy protein contains complete essential amino acids, is very low in saturated fat and contains no cholesterol.

 Fiber:

It can increase satiety and promote gastrointestinal motility. The recommended daily fiber intake is 25 grams, and the recommended fiber intake for breakfast is 5-10 grams (for example, 2/3 bowl of cooked vegetables contains about 3-4 grams of fiber, and a fist-sized piece of fruit contains about 2 grams of fiber). Sufficient fiber intake can promote gastrocolic reflex, empty the stomach, promote intestinal peristalsis, and produce a feeling of defecation. Having a bowel movement after breakfast is good for your health. If you skip breakfast or do not supplement enough fiber, constipation is likely to occur.

 Carbohydrates:

To provide the energy needed for physical activities, it is recommended to consume fiber-containing complex carbohydrates, such as oats, sweet potatoes, whole wheat bread, etc., to provide the body with long-term and stable energy, stabilize blood sugar and help gastrointestinal motility.

Healthy living rules for the New Year holidays: In addition to eating a lot of meat and fish, you should also eat enough fruits and vegetables to supplement dietary fiber

The Ministry of Health and Welfare recommends that the human body consume at least 25 grams of dietary fiber per day. According to this standard, each meal requires about 10 grams of dietary fiber. During the Chinese New Year period, people consume more meat for lunch and dinner, so they should eat more fruits and vegetables that are high in dietary fiber. For example, a fist-sized tangerine contains 2.3 grams of fiber, a portion of guava contains about 5 grams of fiber, and three and a half bowls of vegetables a day can provide at least 6 grams of fiber.

Rule three for healthy living during the New Year holidays: exercise more during the holidays! Maintain regular exercise every day during the annual holiday

A survey by the National Health Administration shows that nearly 50% (48.3%) of the public exercise less than usual during the Chinese New Year holiday. While enjoying delicious food during the long Spring Festival holiday, you can also use the opportunity to go out to pay New Year's greetings, visit relatives and friends, and go on family outings. You can also arrange more itineraries such as hiking, hiking, cycling, etc., and integrate exercise into your daily life. This will meet the World Health Organization's recommendation of more than 150 minutes of moderate-intensity physical activity per week. In addition to keeping in touch during the New Year holidays, it will also add points to the health of yourself and your relatives and friends.

In addition, Herbalife senior nutritionist Lin Ruojun recommends that many stores are closed during the New Year holidays. If you want to choose nutritional health foods for breakfast, you should also choose products containing high-quality protein, fiber, vitamins and minerals to meet the balanced nutrition needed by the human body and start every beautiful day during the New Year holidays!