Food Distribution 321 - 5 Secrets to Prevent Composting After the New Year

Rescue the body in a big operation! During the Lunar New Year, families gather together and happily enjoy a variety of delicious New Year dishes. In addition to wedding banquets, year-end parties, and dinners before the New Year, many people are tempted by the constant delicious food and lose their rationality, inevitably "losing" their weight and figure. Regarding the New Year's Day syndrome, experts provide 5 little tips to start the weight loss period early and it will not be difficult to get your weight back to normal!

Eat and eat during Chinese New Year! Personal trainer explains 6 reasons for obesity

The National Health Administration of the Ministry of Health and Welfare once published the "Survey Results on Weight Control of Taiwanese during the Spring Festival", which mentioned that 63% of the people did not pay special attention to their weight during the Spring Festival, and nearly 41% of the people gained weight during the Spring Festival, with an average weight gain of 1.7 kilograms per person.

Huang Yujing, case manager at the Weight Management and Diabetes Health Management Center of Changhua Christian Hospital, analyzed the factors that lead to weight gain during the Chinese New Year for patients visiting the weight loss clinic, and roughly classified them into: 1. Frequent high-fat meals, 2. Easy access to cookies and snacks, 3. Excessive consumption of sugary drinks, 4. Few regular exercises, 5. Abandoned weight habits, and 6. Incessant eating at family gatherings.

According to previous survey data from the National Health Administration, nearly 41% of the population gained weight during the Chinese New Year, with each person gaining an average of 1.7 kilograms.

Let’s all come together! 5 secrets to avoid Chinese New Year "composting"

As we celebrate the festive season, it is difficult to keep our weight under control. So how can we lose weight a little bit, or even speed up our weight loss process after the New Year? Personal trainer Huang Yujing provides 5 secrets to get your weight back on track and prevent the pointer on the scale from skyrocketing. He also emphasizes that people who gain weight during the Chinese New Year must seize the 30-day golden period for weight loss after the Chinese New Year holiday and aim to lose 0.5 to 1 kilogram per week to quickly dissipate body fat that has not had time to solidify and get back to their original or ideal weight more quickly.

1. Increase your daily water intake: If you do not suffer from a disease that restricts water intake, such as kidney disease, heart disease, cirrhosis, edema, etc., a normal person should drink at least 2000 to 3000cc of water a day, and mainly drink boiled water. If you want to change the taste, sugar-free and unadulterated tea drinks are also a good choice.

2. Eat three meals on time and in fixed quantities: Develop the habit of eating three meals on time and in fixed quantities, and redistribute the proportions of food in each meal : high-fiber vegetables: low-fat meat: whole-grain starch = 3:2:1 . At the same time, adopting the eating order of "vegetables → beans, fish, meat, eggs → non-refined starches (such as brown rice, whole grains)" can increase the feeling of fullness and thus reduce calorie intake.

Seizing the 30-day golden period for weight loss after the New Year holidays and losing 0.5 to 1 kg per week will help you quickly get back in shape.

3. Eat steamed or cooked food in its original flavor: Traditional New Year dishes are high in oil and salt, and eating too much can cause edema and bloating. It is recommended to use steaming, boiling and blanching methods during the New Year holidays and after the Chinese New Year, and use less seasoning and eat the original flavor. This can prevent and eliminate swelling and reduce the burden on the stomach and intestines.

4. Snacks and biscuits should be cleared away: Eating three meals a day and then eating snacks between meals will not only shorten the rest time of the stomach and intestines, causing stomach and intestines to overwork, but it is also likely to cause weight gain due to eating too much. It is recommended to place readily available biscuits and snacks in a cupboard that is less accessible, or share them with neighbors, so that "out of sight, out of hand; out of mouth, out of weight."

5. Go exercise in a group: After eating, get up and move around with three or five friends or family members. A 30-minute walk can slow down the rise in blood sugar and reduce the formation of body fat. The intensity of the exercise should be to the point where you feel slightly out of breath when talking. In addition, developing a habit of measuring your body weight in the morning and evening can help you monitor changes in your weight and remind yourself how far you are from your ideal weight, thereby strengthening your willpower to exercise and lose weight.