Eat sweets when it’s cold? 1 slice of cheesecake = 300 calories

There are many year-end gatherings, and you can’t avoid them even if you want to. However, a small piece of cheesecake contains about 300 calories, which requires at least 30 minutes of running to burn off. Doctors remind that the two months before the Lunar New Year are the peak season for winter tonic and year-end party gatherings, and are also the time when it is easiest to gain weight. It is recommended to control food portions and calorie intake when eating large meals, and to exercise regularly to avoid eating greasy food, which will cause a significant change in body shape.

Desserts are high in calories, and although the fat is not visible, the oil and sugar added during the production process become sources of hidden fat. (Photography by Luo Huiwen)

Invisible fat! Small desserts have a surprising amount of calories

Nutritionist Li Ziyi said that no matter it is afternoon tea or snacks after a party, a lot of oil and sugar are added in the making process of each dessert, and the crispier the texture and the more layers the food has, the higher the hidden fat content. A business card-sized biscuit has about 100 calories, each scone has about 250 calories, a triangular slice of cheesecake has about 300 calories, and a mousse cake has as much as 350 to 400 calories. A casual meal of this will exceed the 280 calories in a bowl of rice. If you don't control your intake, it will be difficult not to gain weight.

Each scone contains about 250 calories, which is almost the same as a bowl of rice. (Photography by Luo Huiwen)

Obesity and weight loss specialist Xiao Dunren said that of all the seasons, winter is the easiest time to gain weight. People tend to want to eat more the colder it gets due to the environmental temperature effect and the festive effect. In addition, with Christmas dinners, large and small gatherings, and year-end parties happening all the time, people unknowingly eat a lot of high-fat and high-sugar foods. Over the winter, they gain at least 2 to 3 kilograms on average.

Dr. Xiao Dunren (left) and nutritionist Li Ziyi called on the public to develop regular exercise habits and reduce the intake of fatty foods in order to maintain a good figure. (Photography by Luo Huiwen)

Weight loss formula = calorie consumption > energy intake

If you want to lose weight and maintain a good figure, the key is to strike a balance between calorie absorption and consumption. You will lose weight if consumption is greater than absorption, otherwise you will gain weight. However, 1 kg of body fat is equivalent to 7,700 calories, and a 60 kg adult would need 924 consecutive minutes (15.4 hours) to completely consume it, which is not something that most people can do.

From the perspective of weight loss, if you cannot exercise a lot to burn body fat, then you should reduce your food intake, especially reduce the amount of fat absorbed to achieve the effect of losing weight.

Oil is essential! Lose weight by consuming less than 30% oil per day

Dr. Xiao Dunren reminds that when losing weight, you still need to pay attention to the nutritional balance of carbohydrates, dietary fiber and protein, but you must pay special attention to the calories from fat (including visible fat and hidden fat) you consume, which should not exceed 30% of the daily calorie requirement. In addition, you should follow the "531 exercise principle", exercise at least 5 times a week, each exercise should last at least 30 minutes, and your heart rate should reach at least 110 beats per minute during exercise to avoid food calories being converted into fat accumulation and causing obesity.

However, the winter of appetite makes weight control more difficult. Dr. Xiao Dunren said that there are three ways to lose weight through diet, namely "suppressing appetite" before food enters the mouth, "reducing absorption" after food is eaten, and "promoting metabolism" after food nutrients are absorbed by the intestines. In addition to clinical medication, people who have obesity problems can also consult a doctor to find corresponding improvement methods based on their personal eating habits and physiological conditions. For example, supplementing chitosan can block or reduce fat absorption, and drinking catechin tea after meals can promote metabolism.