Refuse to be a couch potato to avoid post-New Year weight loss! Master the 6 principles to burn calories and lose weight easily

The Chinese New Year and the cold winter weather can easily increase one's appetite, causing one to stay at home all day like a couch potato. Often when we weigh ourselves after the New Year, we discover that our waistline has grown an inch and our clothes can no longer fit us. During the rare Chinese New Year reunion, when relatives and friends get together and enjoy delicious food, don't let obesity get to you. As long as you master the six principles and increase activities to burn calories, you don't have to worry about the numbers on the scale skyrocketing.

Causes of obesity during Chinese New Year

Li Changhan, a physiotherapist at the Rehabilitation Department of Xizhi Cathay General Hospital, said that the key to whether or not you gain weight lies in the amount of calories consumed through daily activities and the amount of calories consumed through diet. For every 7,700 calories consumed, you will gain one kilogram. Conversely, for every 7,700 calories consumed less, you will lose one kilogram. During the Chinese New Year, people eat more and exercise less, and the cooking method of Chinese New Year dishes is still high in fat, sugar and salt. It is also inevitable that after the reunion dinner, they stay in front of the TV or at the card table, eat snacks, and drink carbonated drinks. It is more difficult to control oneself, and unknowingly eat too much food and take in more calories than usual, but the calories consumed by activities are greatly reduced. It is normal to gain 2 or 3 kilograms, which is a temporary weight gain.

Although it will not put too much burden on the body in a short period of time, if you do not pay attention to the extra weight in time, it may turn into obesity over a long period of time and become a burden on the body. Not only will you be prone to metabolic syndrome, it is more likely to cause cardiovascular disease and affect your health.

Controlling dietary calorie intake

It is recommended to eat until 80% full for all three meals, and high-sugar and high-fat foods should be consumed in moderation. It is easiest to eat too much snacks without realizing it, so it is recommended to control the portion by placing the food on a plate and taking out the amount you want to eat. In addition to the daily intake of meat and fish, we must remember to take in vegetables and fruits. It is recommended to have at least "half a bowl" of vegetables at each meal to increase the amount of fiber and promote digestion and gastrointestinal health. If you don't control your diet during the Chinese New Year and take in too many calories, you will have to rely on exercise to burn off those extra calories. If you want to prevent your body from becoming round, you have to move more.

Master the 6 principles to increase calorie consumption through activities

1. Walk 100 steps after a meal and you will live to be 99.

After eating, don't sit in front of the TV or play mahjong with friends and family. One hour after the meal, you might as well get up from your chair and move around, do some stepping exercises at home, or take a walk around the house with your family. This can not only increase your body's metabolic rate, but also consume the calories you eat that day.

2. Bicycle to greet people in person and show sincerity

During the Chinese New Year, many friends and relatives will return from other places. Don’t use mobile phones or the Internet to send New Year greetings. Instead, take the opportunity of walking or cycling to visit nearby homes to send New Year greetings in person. Face-to-face contact with relatives and friends can make people feel joy and sincerity. Not only will the relationship be instantly warmed, but it can also achieve the effect of exercising the lower limb muscles, strengthening cardiopulmonary function, and promoting metabolism.

Why not take advantage of the New Year holidays when everyone is returning home and invite a few close friends to the stadium to reminisce about the past.

3. Gather friends on the court and strengthen your relationship through sports

Office workers often give up on sports because they have no friends or like-minded people. You can take advantage of the New Year holidays when everyone goes back to their hometowns to invite a few good friends to the golf course to reminisce about the past. Who says that you have to go to a restaurant or sit and eat melon seeds when you get together with old friends? Incorporating exercise into your daily life, increasing opportunities for physical activity and sweating at any time, improving interpersonal relationships, and also aiding the body's normal metabolism.

4. Walk 10,000 steps in spring to keep healthy

Walking during the Spring Festival is one of the important customs of the Lunar New Year. Going to the temple with your family to pray for blessings, or choosing to go to the suburbs to enjoy the flowers, walk along the mountain trails, and engage in some leisure activities can not only increase the affection between family members, but the thousands of steps taken throughout the day can also help burn fat in the body and consume excess calories. If you can reach 10,000 steps a day and persist in doing so, you can effectively control your weight!

5. Move around at home and refuse to be a couch potato

During the Chinese New Year, stand more, move more, and do more housework to reduce the time you spend like a potato on the sofa, always huddled on the sofa, fat and dull, unable to get up and move. When watching TV, put down the snacks in your hand, pick up a plastic bottle filled with water, and swing your arms easily like you would pick up dumbbells. This will increase your chances of exercising. This small change in movement will help you get rid of the fat you gain over the years. While exercising, you can release endorphins, which helps you feel happy, killing two birds with one stone.

*6. Exercise "531", a new principle for weight loss*

To achieve the effect of weight loss, continuous exercise time is more important than exercise intensity. You should follow the "exercise 531" principle (at least 5 times a week, 30 minutes each time, with a heart rate of up to 110 beats per minute), mainly low-intensity aerobic exercise, such as brisk walking, swimming, jogging and cycling, etc., which are also easier to maintain as a habit. Combined with muscle weight training to increase the basal metabolic rate, stretching the muscles after exercise can reduce muscle soreness and sports injuries.

During the Chinese New Year, it is often difficult to resist the temptation of delicious food, and it is inevitable to eat a lot when friends and family gather together. However, as long as you have a correct understanding of weight control, comprehensively change your eating and exercise habits, make sure that the calories you consume in a day are greater than the calories you take in, and exercise consistently, you don't have to worry about becoming fat and round after the Chinese New Year.