You can't escape the year-end party dinner. Five eating principles to avoid obesity

The overall economy is not good this year. Although the scale of year-end parties held by many companies has been reduced, they still cannot avoid having a good meal together. Many people even invite a few friends to a year-end dinner in the name of "year-end party". If you don't want to spoil the fun and don't want to gain weight, you must follow these 5 principles when eating.

There are many gatherings at the end of the year. How to satisfy your appetite while eating healthily and avoiding obesity? The principle of eating until you are 70% full should be followed.

• Don't choose all-you-can-eat

There are hundreds of choices for dining out. If you are afraid of getting fat, it is best not to choose the "all-you-can-eat" option to avoid accidentally overeating. In addition, do not let yourself eat completely when eating. Just eat until you are 70% full. Reducing the amount of food can help reduce calorie absorption. Don't forget that when the calories consumed are greater than the calories burned, they will be converted into fat and stored in the body. When the body accumulates an excess of 7,700 calories, it will gain 1 kg of body weight. Therefore, if you don't control your diet when dining together, it is easy to gain 1 kg by eating 2 meals a week, but losing weight often takes twice the time.

• Make a Diet Plan

Dinner parties are usually not arranged at the spur of the moment, so you can make a diet plan in advance: for example, if you have an year-end dinner party tomorrow, you can reduce the food intake for the other two meals tomorrow; in addition, since this meal often makes the total calorie intake for the day exceed the standard, the intake on other days of the week should also be reduced to achieve balance. The reasonable way to calculate calorie intake in a day is: "body weight x 30 - 500". For example, for a person weighing 70 kg, if he does not have much activity every day, the recommended total calorie intake per day is 1,600 calories.

• Try to eat lunch

Eating this kind of meal during the day can keep blood sugar and metabolism more stable, and the body has enough time to digest; on the contrary, if you eat a big meal at night, you will deliberately go hungry all day for fear of exceeding the calorie limit, and then you will be more likely to eat and drink too much. Generally speaking, it is recommended not to eat 4 hours before going to bed to avoid the accumulation of absorbed calories that cannot be consumed.

• Eat vegetables before meat

The new version of the "National Dietary Guidelines" has increased the recommended intake of fruits and vegetables. Eating 3 servings of vegetables and 2 servings of fruits per day is the minimum standard. It is recommended to eat 5 servings of vegetables and 4 servings of fruits because fruits and vegetables can provide fiber and trace elements without adding too many calories. Therefore, you should eat more fruits and vegetables when having a meal together, especially eat a large plate of vegetables first, which will help increase your sense of fullness and prevent you from eating too much other greasy food. As for protein intake, the new version of the dietary guidelines changed the order of "eggs, beans, fish and meat" to "beans, fish, meat and eggs", which means it is recommended to get more protein from beans and fish, so avoid eating too much meat when having a meal together.

• Increase your physical activity

The year-end party allows the body to increase its calorie "deposits", and exercising more is the best way to "withdraw" them. Although the temperature is low in winter, you can still do more stretching exercises indoors, or go to an indoor sports center to do aerobic exercises, etc., which not only eliminates excess heat, but also promotes blood circulation, so you are less likely to have cold hands and feet.