1, the misunderstanding of losing weight after the holiday
Myth 1: Eat vegetarian food.
Many people think Chinese New Year is too greasy. As soon as the long holiday is over, it will be adjusted to 180 degrees. We should eat a lot of corn, celery, leeks and so on. To balance the oil According to experts, once you go from one extreme to the other, being vegetarian after the holiday will do more harm to the gastrointestinal tract. According to the normal process of human digestion, absorption and metabolism, the food intake during the Spring Festival has already completed all the cycles. Eat a lot of vegetarian food such as oats, corn, celery and leeks after the festival. These foods contain a considerable amount of insoluble crude fiber. Eating too much will delay gastric emptying, causing abdominal distension, premature satiety, indigestion, loss of appetite and so on. It may even affect the next meal and make the intestines that have been overworked during the holidays worse.
Reminder: Experts suggest not to be too vegetarian after the holiday, so that the excess nutrition can make a soft landing during the Spring Festival, and the food is still required to be diverse and balanced, that is, to restore the normal diet before the holiday.
Myth 2: catch up on sleepiness.
According to experts, during the Spring Festival, office workers visit relatives and friends and have fun. And most people have a serious lack of sleep. Now that I'm at work, many people are trying to catch up on their drowsiness and get themselves into the best working condition. However, catching up with the sleepy can't bring good results. On the contrary, the more you sleep, the more dizzy you get, which leads to bad psychology such as nervousness and irritability, and the biological rhythm is more disordered. It is also easy to cause chronic insomnia, impaired liver and kidney function and decreased immunity.
Reminder: First of all, we should adjust the biological clock disturbed by the holiday. Sleep can't be stored and prepaid. Even if you don't get enough sleep, you should get up on time, and your body function will automatically adjust to make up for the lack of sleep the night before. Secondly, strengthen exercise, run for half an hour in the morning, and insist on practicing yoga to cheer yourself up. In addition, drinking some tea and coffee at work, taking a proper nap, and relaxing your brain by soaking your feet and listening to music before going to bed at night will also help you recover from sleep.
Myth 3: Catch up with supplements.
I just went to work during the holiday, my mental state is very poor, and I even feel very tired. Some female white-collar workers first think of taking various health care products such as vitamin A and vitamin D, which have anti-fatigue effects. Doctors believe that most people will not be seriously deficient in nutrition through a normal diet. If they still supplement a lot every day and take in too many vitamins and trace elements, most of them will not be directly absorbed by the human body, which will also increase the burden on the liver. In particular, some health care products rich in iron, vitamin A and vitamin D can not be effectively excreted through the liver, and will accumulate in the liver over time, leading to toxic and side effects such as cirrhosis and hepatosplenomegaly.
Reminder: The doctor suggested that if there is no professional doctor's guidance and fatigue does not reach the level of drug correction, it is best not to take health care products by yourself. It is best to exercise moderately, adjust the biological clock and relax.
Myth 4: Sudden weight loss
In just a few days after the Spring Festival holiday, many people have bigger waistlines and gained weight. Many people may want to lose weight after the holiday, suddenly increase the intensity and time of exercise, and let themselves do high-load exercise for a short time. The doctor said that this kind of assault exercise, especially for people who usually exercise less, makes the body, especially the heart, unbearable, makes the blood pressure unstable, and the joints and muscles that have been in a stiff state are also vulnerable. Maybe I lost weight, but my heart was badly damaged.
Reminder: Doctors suggest that there should be a complete plan to lose weight after the holiday, such as 65438+ 0 to 2 hours of exercise each time. In the range that the body can bear, aerobic exercise such as middle-speed running, skipping rope and swimming should be given priority to, combined with appropriate strength training. Experts remind you not to blindly pursue speed. Losing 0.5 to 1 kg a week and less than 3 kg a month is not easy to rebound, which is also very helpful to your health.
Myth 5: You can lose weight by eating less than one meal.
Some people think that eating less than one meal can reduce food intake and help to lose weight. In fact, if you don't have a meal, you will feel hungry before the next meal. At this time, you can't help eating a few biscuits or cakes, which may be more calories than eating a dinner. The ultimate goal of dieting to lose weight is to control excessive calorie intake, rather than simply not eating food. We should formulate a nutritious diet, scientifically control calorie intake, and cooperate with appropriate exercise to achieve the goal of healthy weight loss.
2. Try these methods.
65438 +0 Eat the right meat and vegetables in the storm!
During the Spring Festival, you must have eaten a lot of meat dishes, especially braised pork, tofu balls and fried foods of the fattest people. Some people can eat them as staple food. Now, you must start to consciously reduce the intake of meat, and instead eat the thinner parts of white meat such as chickens and ducks or seafood with less fat. In addition to reducing the intake of meat, we should also increase the intake of fruits and vegetables, especially vegetables, which are very low in calories. Therefore, it is recommended to eat vegetables first and then meat, or mix them. All meat lovers must control how much you remember!
The second tune team tastes every day
In dinner, we should not only eat the right meat and vegetables, but also control their taste when cooking-less oil, less sugar and less salt. Some people will say: hey, who doesn't know this ~ but can you really do it? Are you still using oil as water? Even if half a jar of salt falls into the dish, you still don't change your face. Are you still cute? Do you want to change your body if you don't start to change these things?
No.3 squadron staple food
During the Chinese New Year, the staple food everyone eats every day is generally white rice. Is it okay? But in fact, white rice belongs to the staple food with high glycemic index. High glycemic index (GI), also known as "high glycemic index", means that a certain food can rapidly raise blood sugar in a short time. This kind of food can be said to be not only a taboo for health, but also very unfavorable for fat reduction. Therefore, we can usually eat more low-sugar foods such as quinoa, whole wheat (whole grain) noodles, buckwheat noodles, vermicelli, black rice, black rice porridge, millet, macaroni, lotus root starch and beans, instead of white rice, steamed bread, fried dough sticks, glutinous rice, white bread, Lamian Noodles and fried rice. This is very important!
Fourth, eat the right fruit.
In everyone's impression, the word fruit is largely equivalent to "low calorie". However, not all fruits in the fruit family are low in calories, and many fruits, such as watermelon, grape, pitaya, banana, durian and papaya, will make people fat if eaten too much. . . . . . . As you can see, generally speaking, especially sweet fruits are high in calories! Therefore, after the holiday, everyone should try to eat as little fruit as possible, and just eat oranges, pears, oranges, apples, strawberries and other low-calorie fruits in moderation ~ Of course, everything should follow the principle of moderation!
Fifth, eat the right snacks
Be sure to eat biscuits, chocolate, sugar and puffed snacks with high sugar and fat during the Spring Festival. They are really delicious, and you are really fat when you are fat! So after the holiday, you must do the opposite and choose to eat some healthy and low-fat snacks, such as nuts, seaweed slices, yogurt and so on. Don't choose carbonated drinks and coffee, they are high in sugar. It is good to drink some fruit tea, scented tea or some tea (Pu 'er, oolong, hawthorn, etc.). ) Put less sugar.
Sixth, eat in the right way.
The most important thing we need to do after the holiday is to clear the intestines and reduce fat: eat less and eat more, chew slowly. In other words, the total amount of food eaten every day remains the same (excluding a large number of snacks), but it should be divided into 4~6 times, and don't chew it casually twice each time. It's best to chew slowly so that your brain can fully receive the information you have been eating. This will not only make these foods easier to digest, reduce the burden on your stomach, but also make you feel full.
3. What is the fastest exercise to lose weight?
1. Sit flat and stretch forward.
Take off your shoes and socks, sit on the floor, straighten your legs forward and put them flat together, with the heel distance of 13 cm, put your feet against the wall, stretch your hands forward and try your best to touch the wall. Be careful not to bend your knees, don't be too strong, and try to relax your muscles for 5 seconds. This set of movements can exercise the flexibility of the spine, hips and legs. Helps avoid back and leg injuries.
Curl up and sit up straight
Cross your arms tightly on your chest, bend your legs, keep your heels 30-50 cm away from your hips, put your feet flat, hook your toes on the bottom of the furniture and lie on your back; When you get up, your torso and head lean forward and try to touch the furniture that hooks your toes. Try to repeat without interruption within 1 minute. This action can strengthen abdominal muscles, avoid pain at the lower end of the spine and maintain a good posture.
Step and jump for 3.3 minutes
Put a small bench or a bundle of newspapers on the floor, the height is about 30 cm. First put your right foot on the bench, your left foot on the ground, and then switch places with your feet at the same time-your left foot on the bench and your right foot on the ground, and do this alternately, 24 times a minute. This method can exercise the heart's response to continuous activity and reduce the risk of heart damage.
Step 4: Take action step by step
Take a big step forward with your left foot, and then slowly lower your right knee until it almost touches the ground. Pay attention to the left knee 90, and press the center of gravity to the left foot. Then stand up, lean your right foot on your left foot, push your right foot forward, and repeat the previous actions, 8 times for each foot. If you have some difficulties at first, you can do advanced exercises in the same place, 8 times on each side of your body, and then repeat on the other side.
5. Trembling fitness
This trembling action can be performed on the bed or floor at home. Drink a cup of cold water first, lie on your back on the bed (or on the floor), the pillow should not be too high, and your hands and feet should be flat naturally. After standing still for one minute, slowly raise your hands, keep your feet upright, and form a 90-degree angle with your body. Then gently shake your limbs at the same time for 3 ~ 5 minutes each time, once in the morning and once in the evening. This trembling exercise can promote blood circulation and help to treat headache, hypertension, heart disease, gastrointestinal diseases and back pain.
push-up
This action is different between men and women. /kloc-Women and children under the age of 0/0 should land on their knees, with their calves tilted, their heads straight to their knees, their palms flat, their fingers forward, and support the ground under their shoulders, with their palms shoulder-width apart. Then touch the ground with your chest and hold it up with your arms until your arms are straight. This action can exercise the strength and endurance of upper limbs, shoulders and chest muscles, which is conducive to maintaining a good posture and avoiding chest and hunchback.
7. Side brace action
First, sit on the ground, support your body with one hand, raise your other hand high, keep your legs as straight as possible, and keep your posture for 5 seconds, then take a rest and continue to support. You can change your right hand when your left hand is tired. This lateral support can exercise the muscles of the whole body, promote the blood circulation of the whole body, improve metabolism, and then promote weight loss.