Eats wildly for a while, gains weight and tears twice. As the saying goes, "you gain three catties every holiday season", just after the National Day holiday, don't you know how many catties you have gained?
Regarding weight loss after the holiday, it is a constant proposition for many people. They think that meat grows on their body, can’t sleep, can’t eat, and exercise is tired, so I think of dieting to lose weight.
Although dieting to lose weight will cause weight loss in a short period of time, the long-term low energy intake will cause the body to enter the "power saving mode" by reducing the basal metabolism. In other words, when you can't help but resume your diet, it is easy to rebound.
Moreover, it is muscle and water that are lost with dieting, which has little to do with fat...
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p To lose weight after the holiday, the key is to combine your own situation.
1. Floating within 3 catties
For example, if your weight is within 3 catties, you don’t actually need to panic. For example, if eats too salty, too much sodium intake will cause the body to retain water; and if you eat a lot of sweets, it will also increase the body's water storage and make you "swollen".
wants to change this situation,It is recommended that you make adjustments from the following two aspects: diet & rest.
1: Diet
, eat less salt, eat less oil on holiday. And after the holiday, don't continue to eat non-stop.
If you want to lose weight, it is recommended to eat more foods that contain more potassium, which will help your body "drain" and reduce swelling.
Recommended vegetables, such as convolvulus, small cabbage, shiitake mushrooms, enoki mushrooms, wormwoods, and other fruits: , 4span and other fruits Kiwi, dragon fruit, bananas, etc.
In addition, it is also recommended that you eat less salt and drink more water: control the daily salt below 6g. Reduce the use of seasoning packages such as monosodium glutamate, bean paste, salad dressing, etc.You must know that their calories are not low. You can use vinegar, pepper, etc. to add flavor to the food.
2: Work and rest
will also affect the secretion of hormones related to the body’s metabolism at night. This will make you want to eat high-calorie foods.
Moreover, because the sleep time is short, it will give you more opportunities to eat and increase the chance of getting fat. At this stage, if you want to lose weight, you must start with a good night's sleep. Try to go to bed before 11 o'clock every night, and ensure 7-8 hours of sleep a day.
2. Floating more than 3 catties
If your weight fluctuates more than 3 catties, this is not only related to the heavy taste of your diet, but also a lot of eating. .
1: Eat more fiber
It is recommended that you eat more dietary fiber under the premise of controlling your calorie intake.
These foods are called "fat busters": they help increase satiety; they can also control blood sugar.Maintain blood sugar balance; reduce the body's absorption of fat. Many fruits, vegetables and whole grains contain dietary fiber. In terms of quantity, we recommend 1 bowl of whole grains, 2-3 cups of vegetables, and 1 fist-sized fruit every day.
2: Resuming exercise
strong 2strong 2: resume exercise
can be controlled soon Thin. Therefore, if you resume exercise, you can focus on aerobic exercise (such as jogging, swimming, aerobics, etc.), combined with strength training.
In terms of time, considering that there is no exercise during the holidays, adjust to the original 50%-60%. For example, if you jog for 1 hour, you can exercise for half an hour recently. After the body slowly adapts to the rhythm, increase the amount. Move quickly.
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