Doctors reveal their tricks to fight obesity and lose weight during Chinese New Year

After the Chinese New Year, there has always been a peak period for weight loss. Based on the past experience of the weight loss clinic, from the New Year's Eve gathering to the end of the New Year holiday, the high-salty and high-calorie diet, coupled with staying up late and reduced activity, can cause Taiwanese people to gain an average of 2 to 3 kilograms in weight during the one-week New Year holiday. How to avoid gaining weight during the Chinese New Year holidays? Weight loss doctor Yang Zhiyao shares some tips.

Based on past experience at the weight loss clinic, Taiwanese people can gain an average of 2 to 3 kilograms during the annual holiday.

1. Drink warm water regularly

Drinking water is very important for people who want to lose weight. Some people mistake the feeling of thirst for hunger, especially in the cold winter when they tend to ignore water intake, which easily increases their appetite. Therefore, drinking warm water at any time can reduce hunger a lot. As for how much is enough in a day, based on 30 CC per kilogram of body weight, a 60-kilogram adult should consume at least 1,800 CC a day. You can do this by drinking 300 CC every 2 hours after getting up. Drinking water is not only zero-calorie, but also can achieve a temporary feeling of fullness and improve circulation and metabolism.

2. Don’t stay up late and go to bed early

During the Chinese New Year, people will chat with family and friends, watch TV, and play cards. The later it is, the more likely they are to eat midnight snacks. In addition, people who go to bed late will have an increase in ghrelin in their bodies, which will increase their appetite the next day, making it easy for them to overeat and lose control. So force yourself to go to bed before 12 midnight.

3. Chew slowly and eat slowly

There will definitely be a whole table of delicious fish and meat during the Chinese New Year. If you eat too fast, you will often eat too much before you feel full. After the human body eats, leptin secretion stimulates the satiety center, and it takes about 20 minutes or more to produce a feeling of fullness. Therefore, chewing slowly and taking at least 20 bites of each mouthful of food before swallowing can also reduce food intake and fat intake.

When eating, it is best to eat vegetables first. The fiber in vegetables can form a fiber layer in the gastrointestinal tract that blocks the absorption of fat and can also give you a feeling of fullness.

4. Eat vegetables first and starch last

When eating, it is best to eat vegetables first. The fiber in vegetables can form a fiber layer in the gastrointestinal tract that blocks the absorption of fat and can also give you a feeling of fullness, so the absorption of fat calories will decrease. After eating vegetables, you can eat protein, including lean meat, seafood, tofu, etc. Finally, eat starch. Sweets must be avoided, sugar is a good friend of fat, and refusing sweets means refusing to gain fat.

5. Use less sauce and eat it plain

The shacha sauce commonly used in hot pot has 350 calories in 2 tablespoons. If you add chili oil, sesame oil, and soy sauce, the fat in your stomach will definitely soar. Therefore, try to get used to the original taste of the ingredients, refuse sauces and refuse fat.

6. Blocking absorption

If you really cannot control your diet, you can choose some auxiliary products that block calorie absorption and take them before meals. The more common ones on the market include those that absorb oil, such as chitosan, and those that block starch, such as kidney beans, both of which can reduce some calorie absorption. But the blocking rate is usually not 100%, so you cannot expect too much and rely on such products.

7. Clean your teeth after eating

If it is inconvenient to brush your teeth after a meal when you are out, if you can clean your teeth or rinse your mouth after eating, you will psychologically feel like there is an action similar to the end of the meal, which can put the brakes on the impulse of appetite and stop eating carelessly because you don't want to clean your teeth again. Give your brain a conditioned response that you have finished your meal. In particular, using mint-flavored toothpaste can reduce appetite significantly. Brushing your teeth after a meal can help you eat fewer calories.

8. Move more and sit less, and you will have fewer worries.

When you stay at home, you either eat or sleep, or you play cards, watch TV and eat snacks. It's hard not to gain weight. Be more active and sit less, and replace big gatherings with outdoor outings. This will help you strengthen your relationships and be healthier. You won't have to worry about losing fat after the New Year.