[Weight Management] Guidelines for not gaining weight during the Spring Festival

 [Weight Management] Guidelines for not gaining weight during the Spring Festival

　　Every time the Spring Festival is about to be celebrated, weight management becomes a very hot topic. According to statistics, most people will gain two or three kilograms during the Chinese New Year. Therefore, when the Chinese New Year is approaching, we will frequently read in newspapers and magazines teaching everyone how to eat hot pot, how to cook New Year’s dishes to be healthier; article. But food is not the root cause of weight gain during the Spring Festival. Eating too much food is just a "fruit", and the "cause" is actually the disordered pace of life.

Why is the weight that you don’t need to worry too much on weekdays, but it becomes a heavy burden during the Spring Festival?

　Regardless of the Spring Festival or other holidays, the environment we live in is not too different: relatives and friends are the same, the environment for eating and drinking is the same (either at home, or a restaurant nearby), and the environment for living is also the same (those who go abroad for the New Year People are exceptions ^_^)...But why are people not so nervous about weight on weekdays, but become very worried when it comes to Chinese New Year?

　　Some people may think that this is because of dinner parties, but we also encounter this problem on weekdays; some people may say that this is because of the seasonal food such as peanuts, nuts, biscuits and snacks, but in today's society, these Foods that are "appropriate for the occasion" are actually not appropriate for the occasion, including rice cakes and food in New Year's gift boxes, most of which we can buy and eat on weekdays. So why do people always gain weight during the Chinese New Year? According to Stella's previous experience in one-on-one weight loss nutrition counseling for many years, the main reason for gaining weight during the New Year's festival is "chaos"~ messy life schedule, messy diet, and messy heart and attitude .

Reason 1: Holidays are really a big problem~ Holidays that mess up the pace of life!

　　The main reason why holidays affect weight is because it messes up our daily routine. Taking the Spring Festival as an example, we may cause chaos in our work and rest for New Year's Eve, watching the year by the fire, and engaging in emotional connection activities (playing cards) with relatives and friends; Only eat leisurely life. Because of the chaos in life and rest, the eating and rest are also messed up by the way, which leads to the result of eating indiscriminately or overeating. In addition, because most people's life style tends to be static during the holidays, that is, they move less and sit more. Therefore, in the situation of "moving less and eating more" for many consecutive days, the result is that the weight climbs upwards.

Reason 2: Facing a bad situation ~ fighting against the desire to eat all the time!

　　On weekdays, most of our work and rest follow work or study. Whether you work regular shifts, evening shifts, or shift shifts, basically your body has adapted to the environment you are in, and you have developed certain work and rest habits due to the environment. For example, what time to get up, what time to go to bed, and what time to eat will probably be fixed. And under such a fixed life schedule, we also have a set of fixed eating habits. The food we eat and the calories it contains are roughly the same, so we can maintain our current weight all the time. Therefore, unless you are deliberately trying to lose weight, under a fixed living and eating environment, the weight of most people is mostly maintained at a certain number of kilograms plus or minus half a kilogram to one kilogram.

However, during New Year's Day or holidays, the above-mentioned factors disrupt the daily routine, which also affects the original regular eating habits. For example, on weekdays, people usually have three meals at work, but during the Spring Festival, they may go to bed late and wake up late due to playing cards the day before yesterday, or watching dramas, staying up late for K novels, etc. After waking up late, I fumbled around for something to eat. It was already past lunch time, so I had to rummage through the refrigerator to find food to eat. The biggest problem with such a messy diet and rest is that it will lead to blood sugar instability. It probably happens in this way:

1. Due to improper work and rest, fasting for too long, you are too hungry and easy to eat too much food.

2. Due to missed meals, when you are hungry, you can only use simple foods such as biscuits and snacks. Most of these foods contain a lot of starch, a small amount of fiber and protein, so it is easy to increase blood sugar.

3. The blood sugar rises sharply due to wrong food choices. After the blood sugar rises, the pancreas is prompted to produce a large amount of insulin to bring sugar into the cells. (But often due to lack of exercise, these calories cannot be consumed, which causes these excess calories to accumulate in fat cells)

4. Excessive insulin secretion causes blood sugar to drop too low.

5. Dropping blood sugar too low triggers hunger pangs and makes you crave something more.

6. Because you want to eat or are hungry, you grab something to eat --> skip to 2 and continue the cycle, causing people to be in a vicious cycle of wanting to eat.

　　Not to mention, there will be more big fish and meat during the Chinese New Year, and there will also be occasions where you eat more sumptuously, or have dinner parties, such as the New Year's Eve fireside, the daughter's home banquet in the second grade of junior high school, dinner with relatives and friends, or contract openings. Learn to wait. Messy life schedule, messy diet, being in a state of wanting to eat all the time, and then encountering more occasions of eating and drinking... This is why weight management during the Chinese New Year is always very difficult for most people. The cause of the great challenge.

Reason 3: Sing "Let it go", tomorrow is another day!

　　In the face of severe challenges (or provocations), it is easy for people to feel like singing "Let it go". And the guilt or powerlessness derived from losing control once, twice, or three times or accidentally overeating makes people more prone to the idea of ​​simply "lose weight after a year". However, for many people who are trying to lose weight and exercise restraint on diet on weekdays, when faced with such a severe challenge, it is easy to have "since there is no way to lose weight, just forget it" because of the "black and white" mentality, or "Since I have eaten, just finish eating, and I will not tempt myself again tomorrow"... and so on, so that the weight is out of control like a flood, and the weight will increase by three to five kilograms after a year.

Start from the root, so that New Year's weight management will no longer be a problem!

　　When you understand why your weight is out of control during the New Year's Day, you will find that weight management during the New Year's Day is actually not difficult: you just need to adjust your original life schedule according to the holiday schedule, and don't let it mess up; How to eat when facing big fish and meat will not affect your weight. Naturally, you will not face the problem of losing control of your emotions due to disordered life, diet, and rest, and you can stabilize your weight.

Tip 1: Establish a diet based on three meals

　　In order to maintain the stability of blood sugar, avoid eating indiscriminately and break the above-mentioned vicious cycle, during the New Year’s Day, no matter whether you stay up late today or work and rest normally, you must learn to learn from different Grasp the law of three meals in the daily work and rest. This allows you to avoid the vicious cycle of messing up your blood sugar by eating the wrong foods.

[How to plan life schedule]

Situation A: If your schedule is the same as your usual work and class: follow your usual schedule, eat breakfast when you wake up, lunch at noon, and dinner at night.

Situation B: If you have to stay up late one day and wake up late because of going to bed late: master "4-6 hours between meals", "don't eat 4 hours before going to bed", and "eat the first meal well, Adjust your work and rest according to the principle of eating enough for the second meal and less for the third meal.

For example, if you stay up late until two or three o'clock, so you don't get up until 11-12 noon, then eat lunch at 12 o'clock and dinner at 6-7 o'clock. Don't eat anymore; but if you still stay up until two or three o'clock before going to bed, then you can eat something again at 10-11 o'clock (four hours before going to bed). But because this is the third meal, close to bedtime, this meal can be simple and less calorie.

Tip 2: There are rice, meat, and vegetables for the main meal, and a balanced diet to maintain blood sugar stability.

　　When eating a main meal, there must be rice (staple food), meat (protein), and vegetables, because the proper staple food can provide the energy needed by the cells, When carbohydrates are eaten together with protein, fiber and fat foods, the absorption of sugar is slow, so the blood sugar rises slowly, so it will not promote excessive secretion of insulin. In addition, eating meat and vegetables together will also make you feel fuller, making us less likely to be hungry between meals, so it is less likely to want to grab something to eat.

　　If you want to lose weight, you should eat about 70% or 80% full for each meal, and then you can add some clear soup or sugar-free drinks to make the 70% full become 89% full. Regardless of the calorie level, try not to overeat and bloat, because everything has calories, even green vegetables with low calories, and eating too much will still make you fat; secondly, eating too full can make people lazy and tired.

Tip 3: Eat out smartly and use the trick to "reduce calories".

　　Among all foods, fat has the highest calories, and a tablespoon of oil has half a bowl of calories. Use "less oil" as the selection principle:

> When eating meat, try to choose foods that are cooked with less oil, such as grilled, steamed, smoked, stewed, stewed, blanched, boiled, cold dishes, and soups. For example, you can choose meat from dishes such as steamed fish, roast duck, and pineapple chicken soup.

> Vegetables, also try to choose soup, boiled and other cooking methods with less oil to eat. However, because most vegetables are still cooked by frying, if you eat stir-fried vegetables, you must use techniques to reduce fat intake. You can try to choose green vegetables according to the principles of "pick the top", "eat hard but not soft", and "big pieces win small pieces". Because the vegetables on the upper layer are less likely to be soaked in greasy soup, the harder parts and larger pieces absorb less soup and oil. In addition, when eating stir-fried vegetables, try to drain the vegetable juice first before eating. If possible, take a bowl of hot water or hot soup and drain the greasy vegetables before eating. It will also be a good way to "reduce fat" .

> If it is only a big fish and big meat occasion, it is best to add a bowl of rice to eat if possible. Because it is better to eat with rice, and there is no oily problem in white rice, with rice, you can reduce the intake of greasy vegetables and meat, and relatively reduce calorie intake.

> If you want to eat snacks such as rice cakes, try to eat them with your main meal. Because most of these occasional foods are starchy foods, eating them alone can easily cause sharp rises and falls in blood sugar, resulting in blood sugar instability; if you eat it directly as a regular meal instead, you can avoid this problem. So eat it as a meal (replacing rice) with vegetables and meat.

Other practical New Year's Day weight management tips

1. It is best to chew slowly and eat slowly when eating. Because when food enters the body and is digested and absorbed, blood sugar will slowly rise. Elevated blood sugar makes the body feel full, so it is less likely to overeat. Or you can also eat a piece of fruit 30 minutes before a meal, so that your blood sugar will rise to a certain level before the meal, so as to avoid eating too much when you are too hungry to face delicious food.

2. Keep your mouth clean. Chinese New Year’s food is generally heavy in taste. When we eat heavy food, as long as we swallow it, we will have an aftertaste and want to continue eating. So getting into the habit of brushing our teeth after meals, eating a sugar-free gum, or drinking plenty of water to wash down the taste in our mouths will help keep us from triggering our cravings all the time.

3. Wear well-fitting clothes, or pants and skirts with a belt. Through well-fitting clothes, you can make yourself self-aware, less likely to eat non-stop unconsciously, and even make yourself more able to restrain your diet in order to maintain a good appearance and image.

4. If you are the kind of person who is too bored and wants to eat easily, then try to arrange some things to pass the time, such as going to play board games with friends, shopping in department stores, watching exhibitions, watching movies, etc., try to avoid leaving yourself alone Bored at home, faced with a lot of food and always oscillating between eating or not eating.

Basically, if you can master the above principles, maintaining your New Year's weight will not be a big problem. And even if there are a lot of big fish and meat in the new year, the weight should not increase too much, and it only takes 3 to 5 days after the new year to lose the weight back quickly.