6 weight loss plans after the Chinese New Year: Lose half a kilogram of weight every week

How to lose weight after the New Year? Nutritionists point out that it is common to gain 2 to 3 kilograms after the Spring Festival. To consume body fat and excess flesh, "eat less and exercise more" is the only way to lose weight. They also formulate a weight loss plan based on eating habits. Based on the daily calorie requirement, consume 500 calories less. The minimum setting for men is 1500 calories and for women is 1200 calories. By this, you can lose half a kilogram of flesh per week.

【Eat less and exercise more to lose half a kilogram of weight each week】

Nutritionist Ke Liling from Hsinchu Mackay Memorial Hospital said that to lose weight after the Chinese New Year, one must first pay attention to the principles of healthy weight loss, starting with counting every calorie. For every 7,000 calories accumulated, the body will gain 1 kilogram of weight. Conversely, if one loses 500 calories a day, one can lose 0.5 kilograms a week, and losing 0.5 kilograms a week is within the reasonable range of healthy weight loss.

In terms of setting the required calories, depending on the amount of activity, the basic calorie consumption for men is about 2000 to 2200 calories a day; for women it is 1700 to 1900 calories, and then the intake can be reduced by 500 calories depending on personal daily diet. However, the minimum calorie intake for men must be at least 1500 calories, and for women 1200 calories, otherwise trace element deficiencies are likely to occur.

In addition to diet control to reduce calorie intake, losing weight must be complemented by exercise to achieve the greatest effect. Nutritionist Ke Liling explained that during weight loss, the source of calories suddenly decreases, and the body will activate its defense mechanism, causing the basal metabolic rate to drop and reducing calorie consumption. At this time, it is necessary to maintain or increase the body's basal metabolic rate through exercise to avoid weight loss stagnation.

[Correct eating habits─6 weight loss plans]

1. Drink before eating: drink clear soup first, then eat cold or blanched vegetables, and then eat other dishes to increase your sense of fullness.

2. Chew slowly: It takes 20 minutes for glucose to circulate through the blood to the satiety center in the brain after eating, so that humans feel full. Avoid eating too fast.

3. Eat fixed amounts of food: Start with “three full meals”, and develop the bad habit of avoiding extra snacks due to hunger or gluttony, and then develop the good eating habit of “eating until 80% full”.

4. Love low-calorie snacks and midnight snacks: If you really want to eat snacks or midnight snacks, please choose oil-free vegetables, tomatoes, boiled cabbage soup, Sichuan blanched sweet potato leaves, cold kelp shreds, braised vegetable heads, etc.

5. Sugar substitute products: People who want to eat sweets can choose products with added sugar substitutes such as grass jelly, agar jelly, sugar-free chewing gum, Diet Coca-Cola, etc.

6. Sugar-free drinks: Replace high-sugar and high-fat drinks with boiled water, mineral water, lemonade, tea bags, sugar-free tea drinks, oil-free broth, etc.

Nutritionist Ke Liling suggests that the most appropriate choice of main meal should be a diet consisting of grains and tubers (such as rice, noodles, sweet potatoes or corn), vegetables, beans, fish, meat, eggs and fats. The menu can be drawn up as follows:

★ Breakfast - Sandwich + low (skim) fat milk

★ Lunch - Buffet (such as 1 bowl of rice + 1-2 servings of vegetables + 1-2 servings of semi-vegetarian dishes or 1 serving of soy products)

★ Dinner - Assorted Vegetable Noodle Soup (Noodles can be replaced with glass noodles, rice noodles, rice noodles, macaroni, etc.)

In addition, avoid eating empty calorie foods (which contain calories but few or no nutrients such as vitamins, minerals or dietary fiber), such as biscuits, instant noodles, cakes or fried chicken, and carefully control the intake of fat, such as rinsing the food with water or absorbing the oil with paper towels, and avoid pouring gravy or vegetable juice on rice or noodles.