Try hard to lose weight for half a year, and you will succeed in the New Year!

Thin people are versatile, and fat people are useless!

I believe many people will find the food at home delicious when they go home, but they are worried that they will gain three pounds every holiday. What should I do if I have the same mouth as the intelligence army and want the figure of Monkey Brother? Today, I will introduce to the babies how to eat more during the New Year. Thank you!

Meat and vegetables are well matched, but there is little meat on the body.

During the Spring Festival, fish and meat are indispensable at home, but vegetables (especially dark green vegetables) and coarse grains (such as whole grains, miscellaneous beans and potatoes) are easily overlooked. According to the principle of balanced diet, one serving of meat should be accompanied by at least two servings of vegetables. In terms of meat, it is recommended to give priority to marine fish, shrimp, poultry and lean meat with low fat content, and choose less fat. You can choose vegetarian dishes such as cold purple cabbage, stir-fried oil wheat vegetables, boiled spinach and so on. You can also choose staple foods such as rice, red bean rice, whole wheat steamed bread and rice millet porridge. If you don't want to eat too much meat, you might as well take the initiative to care about whether there are vegetables and coarse grains on the menu tonight, or make them yourself, or spoil your parents and miss the previous light dishes, which will generally satisfy you.

Snacks, mud hits Kay!

During the Spring Festival, many people will prepare many snacks at home, such as nuts, dried fruits, candy, cakes, drinks and so on. It is suggested to choose less high-sugar and high-fat snacks (such as potato chips, spicy strips and candy) and more healthy snacks (such as nuts and fruits). Choose light drinks instead of sugary drinks, such as soybean milk and green tea instead of cola. Strong tea and coffee can stimulate the secretion of gastric juice, increase appetite and should also be reduced.

Of course, even nuts, a healthy snack, will get fat if eaten too much, so it is necessary to control the reasonable consumption according to the amount of three meals, or reduce the amount of other foods accordingly, such as eating a handful of nuts every day and eating fruits to reduce the amount of staple foods, such as drinking. In addition, "out of sight is clean", you can try to put snacks out of sight and avoid eating snacks while watching TV.

Love must be restrained, not eating sea plug.

Weight control still needs to be done, eating regularly and not overeating. Overeating may also cause diseases such as gastrointestinal diseases. Generally speaking, dinner should be less, and avoid adding meals before going to bed or doing little activities after eating a good dinner. But because it is the first day of the New Year, if the last meal is greasy, the next meal will be lighter. In some places, there is a saying that people are vegetarian on the first morning of New Year's Eve, partly because they eat greasy food on New Year's Eve, which has certain positive significance from the health point of view. For example, they eat greasy food at noon (such as braised pork, fried chicken and three fresh potatoes) and light meals such as miscellaneous grains porridge, bean curd clear soup, boiled eggs and pumpkin soup at night.

So "avoid" the enthusiasm of others.

At some dinner parties, I couldn't stand the enthusiasm of others and ate bowl after bowl. How can I not be fat? In fact, eating out and mastering the tricks can also help you lose weight. For example, eat slowly (such as eating meat with bones, fish with thorns, and big vegetables), or drink a bowl of hot soup slowly, and wash off some oil if you can't drink it. You can also take the initiative to help your elders with food and give them some compliments ... this will not only slow down the speed of eating, but also be polite and decent.

If your mouth is lonely, move your body.

If you find yourself doing nothing at home, you might as well find something to enrich your holiday life, so as to keep your mouth shut. For example, exploring learning (for example, looking up information to find out some doubts and reading a special book), challenging yourself to do sports (for example, squatting and sit-ups), and actively contacting relatives and friends (for example, visiting and talking on the phone). In short, don't let yourself be too idle to resist the temptation of food.

In addition, weight control is inseparable from regular work and rest habits, because once the physiological clock of the human body is disordered, it will affect the secretion of obesity-related hormones (such as leptin) in the body. For example, avoid staying up late or going to bed too late because of party activities in the evening, leading to midnight snack or skipping breakfast the next day, thus increasing the possibility of getting fat. It is also important to keep a good attitude during the New Year. It is necessary to avoid the influence of joy and sorrow on weight, such as eating and drinking when you are in a good mood and eating and drinking when you are anxious.

Don't sit down/lie down/get down immediately after eating …

Eat more and exercise more during the Spring Festival to prevent obesity. For example, take at least 1000 steps every day, and you can use WeChat or bracelet to count the steps. Grab some housework if you don't want to go out. For example, after dinner, wipe the table and brush the dishes; Consciously wash clothes after taking a shower; If you have nephews (girls), you can spend more time with them; Actively shopping, taking the initiative to pick up things, grabbing things ... this will not only consume more calories, but also show that you are diligent, whether it is true or not.

(Author: Liu Pingping, member of China Nutrition Society, peer review: Cai Meiqin, deputy director of the Science Popularization Committee of China Nutrition Society, recommended by China Nutrition Society, original article, please indicate that knowledge is power. Wechat official account)