Lose weight easily after the New Year! You can do it with these 8 tips

I ate a lot during the Chinese New Year and my face and belly got fatter. How can I lose weight quickly? In addition to the "eat less and exercise more" advice that you're already tired of hearing, here are some little tips to share with you! Nutritionists point out that chewing more when eating can send the message of "fullness" to the brain, so you won't eat too much unintentionally. In addition, if you want to lose weight, you must drink more water, at least 2000c.c. a day, which can promote metabolism and help you lose weight easily!

It's easy to get your slim figure back! Nutritionist Zhang Peirong has compiled 8 secrets to lose weight and save your bloated figure after the Chinese New Year. Please follow them:

Tip 1: Chew more before eating to feel fuller

Don't be lazy when eating, make sure to chew your food frequently. In addition to allowing the brain to receive the message of "fullness", chewing more can also prevent eating too fast, which makes food difficult to digest and affects gastrointestinal function. It is recommended to chew each bite at least 20 times and not to swallow it in a hurry!

Tip 2: Eat in order to feel full without gaining weight

It is recommended to start with vegetables rich in dietary fiber, because vegetables are rich in healthy phytochemicals and low in calories; then drink clear soup to increase satiety; then eat beans, fish, meat and eggs to provide the body with the protein it needs to help build and repair muscles, and finally eat an appropriate amount of starch.

Tip 3: Don’t overeat when you’re greedy, choose low-calorie snacks

Low-calorie foods include large tomatoes, blanched vegetables, cold cucumbers, vegetable soup, kelp sprout soup, etc. For afternoon snacks, you can choose sugar-free and low-fat fresh milk grass jelly, lemon agar-agar, tapioca pearls, or a portion of fruit. People who love sweet food can use sugar substitutes in moderation and enjoy sweetness without the burden.

Tip 4: Drink more water no matter what, to boost your metabolism

People can go without food for 3 days, but cannot go without water for 3 days! Sufficient water helps eliminate toxins from the body and promotes metabolism. It is recommended to consume at least 2000cc of water every day.

Tip 5: Master the golden sleep period and activate your body's metabolism

Staying up late and sleeping late not only affects your energy the next day, but also affects your body's metabolism! Moreover, studies have found that staying up late will increase the desire to eat high-calorie foods, and it is easy to want to eat snacks or midnight snacks when it is late at night. From the perspective of traditional Chinese medicine, 11pm to 3am is the time for detoxification of the gallbladder and liver meridians. Therefore, it is recommended to go to bed before 11pm, which can not only keep you away from gluttony but also increase your metabolism.

Tip 6: Aerobic exercise burns fat quickly, while anaerobic exercise is good for body shaping

If you want to burn fat, you should do aerobic exercise (such as running, swimming, skipping rope, cycling, brisk walking, aerobic dance, etc.), while anaerobic exercise (such as yoga, weightlifting, muscle strength training, sit-ups, and push-ups) is better for local shaping. It is recommended that aerobic exercise should last at least 30 minutes each time, and the exercise intensity should be moderate, that is, the level where you can talk but not sing. It should be performed at least 3 to 5 times a week for better fat burning effect.

If you don’t have time to exercise, you should try to walk more and take the stairs more often. When waiting for the bus or taking a car, stand instead of sitting. You can squeeze your thighs or tighten your abdomen to exercise your leg and abdominal muscles at the same time.

Tip 7: A diet that is “three lows and one high”: low oil, low sugar, low salt, high fiber

If you want to reduce fat intake, in addition to choosing low-fat foods, you should also make good use of cooking methods such as steaming, boiling, blanching, braising, roasting, cold dressing, stewing, shabu-shabu, and braising, and add less high-calorie sauces. It is recommended to use natural spices such as onions, ginger, garlic, and chili peppers for seasoning.

Refined sugars should be avoided in daily life, such as biscuits, cakes, bread, and pastries. If you want to increase dietary fiber, it is recommended to replace white rice with brown rice or whole-grain rice as the staple food, or to replace or add oats, pumpkin, coix seed, and red beans to white rice, and also to pair it with the daily rainbow five fruits and vegetables.

Tip 8: Natural is better, stay away from processed foods

Choose fresh, natural foods, such as rice, vegetables, mushrooms, fruits, fish, eggs, seafood, tofu, meat, etc., and stay away from various processed foods that are high in oil, sodium, and calories, such as cakes, bread, preserved eggs, pickles, mustard tubers, sausages, hot dogs, meat floss, processed hot pot ingredients (meatballs, dumplings), etc.