The longer the vacation, the more weight you gain! Calorie reduction and avoid eating fat

The longer the vacation, the heavier the weight! The New Year's Day holiday is coming, followed by the long Lunar New Year holiday. Doctors remind that the more holidays you take, the higher your obesity index will be, which can easily lead to "slightly obese" and become uncontrollable. It is recommended to use the calorie reduction method to get rid of excess fat, and through the 4 steps of correct exercise, you can lose weight healthily without burden.

The longer the vacation is and the heavier the weight is, the more likely it is to develop slightly obese type.

Liu Bowen, executive director of the Taiwan Obesity Education and Prevention Association and a weight loss specialist, pointed out that the longer the vacation days, the more serious the obesity will be. The main reason is that during continuous vacations, the amount of activity will decrease, and the mood will be relaxed. The endocrine concentrations of obesity hormone, growth hormone, melatonin and insulin resistance secreted by the hypothalamus of the brain will decrease, which will indirectly slow down the metabolism of fat and starch, making it easy for fat to accumulate and the body to become fat.

People with slightly obese type can eat more white food

In fact, this type of obesity that occurs in a short period of time is mostly "slightly obese", which means that the degree of obesity is limited, but it is actually preventable; the best way to prevent it, in addition to exercise, is to control your diet. It is recommended to eat more white foods, such as cabbage, white radish, etc., and anti-free radical foods, but the most important point is to remember not to eat too much or too much high-calorie food.

White foods are rich in dietary fiber and plant hormones, such as anthocyanins and synuclein. These ingredients can play an early role in fat decomposition and promote the secretion of physiological enzymes. At the same time, the heat production effect during chewing also helps to decompose starch and fat, reducing the risk of obesity.

Doctors remind that a vegetarian-first-meat-later weight loss model and a decreasing weight loss approach can effectively get rid of the shadow of slightly obese people.

Calorie reduction can be vegetarian first and meat later, less starch

Regarding weight loss diet, Dr. Liu Boen recommends adopting a "vegetarian first, meat later" and decreasing weight loss model; the daily food calorie intake should be controlled within 1500 calories for men and 1200 calories for women to achieve the goal of weight loss.

1. Eat vegetables first, then meat: This is a kind of eating order. When eating, you should pay special attention to the order of eating. Eat vegetables first, then meat, and finally starch.

2. Calorie reduction: that is, the calories of each meal every day should be reduced gradually. Maybe you can consume 1400 calories on the first day, reduce it to 1300 calories on the second day, and reduce it to 1200 calories on the third day, and then reduce it slowly. This can not only reduce hunger but also help lose weight.

Be careful of losing weight and gaining weight by doing the wrong exercise

Doctors remind that apart from reducing calories, don't assume that exercise will definitely help you lose weight. If the exercise time is incorrect and the exercise method is not chosen well, your weight may decrease instead of increase, which is counterproductive. Therefore, if you want to control your weight correctly, it is best to lose weight under the guidance of a doctor to avoid getting fatter.

4 Tips for Weight Loss Through Exercise

1. It is best to exercise 1 to 4 hours after a meal to avoid exercising on an empty stomach.

2. Don’t delay eating because of exercise.

3. Choose moderate-intensity exercise, such as walking, cycling, swimming, etc.

4. If it is a short-term exercise (within 1 hour), it is best not to drink sugary drinks.

[Doctor's reminder]: It is important for people with slightly obese type to maintain a normal schedule. Even if you want to "stay up late and indulge", you must exercise moderation. It is best to go to bed before 1 a.m. and sleep for about 8 hours. If you really stay up until dawn and go to bed after the sun comes out, you must make the room dark, because a dark environment will affect the secretion of melatonin and pineal gland in the body, promote metabolism, and help achieve weight loss. It should not be underestimated.