Gaining weight every holiday season? Take these 10 tips to keep from gaining weight!

The Double Happiness Festival has just passed, have you gained weight?

At the end of the year, it is the time of the year when it is easiest to gain weight...

In the next month, there will be company annual meetings, friends gatherings, and family dinners. As the saying goes, every holiday season will make you gain three pounds, and according to the recent pace, it is likely that you will gain three kilograms.

At this time, maintaining weight and not gaining weight is as urgent as keeping the green code.

We know that it is not a good idea to let everyone exercise in the cold wind. So we have specially prepared a scientific "Guide to Taking Care of Your Health" without extra exercise:

Love is enough to satisfy one’s hunger.

Family, love, friendship, and colleagues, drink a large glass of water half an hour before starting a dinner full of affection to hydrate yourself.

This can reduce your appetite and make you feel fuller more easily when you eat.

It should be noted that we drink just water. Light tea, lemonade and black coffee are all fine. But beverages and thick soups are not considered water. They contain sugar and fat. Drinking them will make you fat!

If you usually like to eat the staple food first and then the vegetables, adjusting the order of eating can also help you eat less.

Eat vegetables first, because vegetables contain more water and dietary fiber, which can greatly increase the feeling of fullness, and the foods at the front of the order are always easier to eat, so eat vegetables with lower energy first.

Eat protein-rich foods, such as meat, beans and bean products. Protein is a macromolecular substance that can delay the emptying of the stomach, which means it is more resistant to hunger.

Eat the staple food last. At this time, you will already feel full to a certain extent, so it is not easy to overeat and it can also help control blood sugar.

Sometimes, when a group of people get together for a meal, the dishes are served one after another and everyone eats very quickly.

However, eating slowly can help control your food intake.

It takes about 20 minutes for our brain to sense fullness. If we eat too fast, even though we are full, our brain has not yet reacted, so we continue to eat. By the time our brain reacts, we are no longer full but overfed.

Image source: giphy.com

Therefore, you should chew your meals carefully, and it is best to chew each mouthful of food 20 to 30 times.

Many people say that they only eat one bowl every time they want to lose weight, but it is hard to say how big a bowl is.

In fact, if we put the same amount of food in a smaller tableware, it will appear to be more and more likely to give us a sense of satisfaction. Therefore, small tableware can make us eat less and it is easier to control the amount of food we eat.

Studies have also shown that when the color of the tableware is in stark contrast to the color of the food, we eat less. For example, don't use a white porcelain bowl to serve white rice. Choose red, orange, yellow, green, blue, or purple.

In addition, you might as well try more blue tableware, because blue itself has a certain effect of suppressing appetite.

Don't panic if you eat too much at a party. You can make up for it by doing some exercise on the same day to burn off as much energy as possible.

If you really don't have the opportunity to exercise, then do a light fast the next day. For specific recipes, you can refer to the recommended recipes of Chen Wei, a nutrition expert at Peking Union Medical College Hospital, where lunch and dinner can be interchangeable.

Eating out is greasy enough, so why not show off your cooking skills at home?

Compared to home-cooked meals, take-out food is generally heavier in flavor, with a lot of oil, salt, and sugar, which is not conducive to "maintaining weight."

I ordered a spicy hotpot, which was oily and spicy. It increased my appetite and I ate an extra bowl of rice.

I ordered a light meal, it was indeed light, but I couldn’t feel full!

When you are on vacation at home, you might as well cook a few meals for yourself, eat light food and avoid spicy food.

Did the exquisite pig girls stock up on snacks after watching the live broadcast?

How can I resist snacking when there are snacks! I open a pack at night and can't stop eating.

Instead of forcing yourself not to eat, it’s better to eliminate the temptation from the source - don’t stockpile!

If you really want to eat snacks, you can choose healthy foods such as fruits, nuts, air-dried beef jerky, sugar-free yogurt, unflavored seaweed, sugar-free chewing gum, etc. Remember not to buy too much at one time.

By not weighing myself I can deceive myself - I haven't gained weight.

Weight monitoring can help us curb the momentum of weight gain in time.

Weigh your fasting body weight every morning after emptying your bowels and bladder, and record your daily weight to monitor changes in weight.

If your weight gain exceeds 1 kg, you should pay attention to it and think about whether you have been eating too much and not exercising recently.

Of course, it is enough to weigh yourself once a day. Some friends weigh themselves after a meal or after going to the toilet, but it is really unnecessary.

Lack of sleep can really make you fat!

People secrete "leptin" and "growth hormone" during sleep. If the sleep time is short, the secretion of both will naturally be less, which is not conducive to fat metabolism.

In addition, less sleep will increase gastrin, a hormone that increases appetite and makes people eat more.

Dinner parties are not the only way to socialize; there are many ways to enhance relationships.

In addition to eating and drinking, we can also go hiking, climbing, camping outdoors...it's healthy and relaxing!

Indoors, shopping and visiting exhibitions are also good choices.

Ten tips to take care of yourself, may the new year be perfect for you!

Editor | Tang Tang

Design | Sour

References:

[1]Ohkuma T, Hirakawa Y, Nakamura U, et al. Association between eating rate and obesity: a systematic review and meta-analysis[J]. International journal of obesity, 2015, 39(11): 1589-1596.

[2]Van Ittersum, Koert, and Brian Wansink (2012). Plate Size and Color Suggestibility: The Delboeuf Illusion's Bias on Serving and Eating Behavior. Journal of Consumer Research, 39(2), 215-228.

[3] Chen Wei. Complete Implementation Manual of Peking Union Medical College Experts’ Medical Weight Loss Prescriptions[M]. Haikou: Hainan Publishing House, 2019.

[4] Chen Wei. Lose weight without starving[M]. Beijing: China Light Industry Press, 2021.

Source: Dad Review