I gain three pounds every festive season. How can I lose the weight I gained by eating during the festivals?

During the Mid-Autumn Festival and National Day holidays, there are sumptuous family reunion dinners and a long and relaxing holiday. With so many tempting delicacies, how can you resist not eating?

"Gaining 3 pounds during every festival" is not the most sad thing for us. What is more sad is that when I come back from work and look at my colleagues around me, I find that I am the only one who has gained 3 pounds. It's embarrassing~

So what changes do we need to make?

Eat three meals regularly and have a good breakfast

Suitable meal times are:

Breakfast 6:30-8:30;

Lunch 11:30-13:30;

Dinner is from 18:00 to 20:00.

For each meal, choose at least three types of food from the following four categories: cereals and tubers (staple foods), animal food (fish, shrimp and other aquatic products, livestock meat, poultry meat, eggs), vegetables, and soybeans (or milk), and also make sure to combine meat and vegetables.

The amount of food for the three meals can be distributed according to 25%-30%, 30%-40%, and 30%-35% of the whole day. Each meal can be eaten in the order of vegetable food, animal food, and staple food, so that you will not be hungry easily after the meal and your blood sugar will be more stable.

Breakfast can provide us with the nutrients needed by the body in the first place, make us full of energy and improve work efficiency, so we must eat well.

Office workers are short of time in the morning, so quick breakfasts such as bread, eggs, milk, steamed buns and soy milk are standard for many office workers. In addition, you can also bring some fruits or nuts as a snack in the morning.

Food variety, smart choices

Try to eat 12 kinds of food a day and more than 25 kinds of food a week. For each day, you can distribute it like this: 3 kinds of staple food, 3 kinds of animal food, 4 kinds of vegetables and fruits, and 2 kinds of soy milk and nuts.

After the festival, when adjusting your diet, you should pay special attention to the choice of food:

Among the staple foods, whole grains such as brown rice and mung beans should account for 1/4 to 1/3. Potatoes and sweet potatoes should also be taken as staple foods, with an intake of 50 to 100 grams per day, which is about the weight of half a medium-sized potato.

Increase your vegetable intake, preferably 500 grams a day, divided into three meals. Eat more dark green, orange, purple and other dark vegetables, the weight of which should account for half of the total amount of vegetables.

Eat animal food in moderation. Eat aquatic products at least twice a week and increase the proportion of aquatic products in animal food; livestock meat should be mainly lean meat, and eat less skin, pork belly, etc.

Soy foods, such as soybeans, soy milk, tofu, dried tofu, etc., are not only traditional delicacies, but also provide rich and high-quality protein, combining deliciousness and nutrition. Whether it is a meal or a snack, you can consider them more.

When choosing milk, choose pure milk, fresh milk, yogurt and other dairy products that do not contain additional sugar.

Eat light and order sensibly

A light diet does not mean no meat, but less oil, less salt, and less sugar. When cooking, pay attention to more steaming and less frying.

In addition to bringing their own lunch, office workers are more likely to eat at restaurants or order takeout. At this time, they should also pay attention to the combination of coarse and fine foods, meat and vegetables, and light and dark colors of the food. Try to choose fried, pickled and other high-oil and high-salt foods. At the same time, when placing an order, you can note low-oil, sugar-free, low-sugar, low-salt, and separate seasonings, etc.

If your lunch is mainly animal food with relatively few vegetables, you can eat more vegetables at dinner to supplement it.

Drink plenty of water and less beverages

Drink enough water. Each person should drink 1500-1700 ml of water per day. Boiled water is the first choice, and light tea and various flower and fruit teas (without sugar) are also good choices. Do not drink or drink less sugary drinks.

Juice, even freshly squeezed, cannot replace whole fruit. Vegetable soup, fish soup, chicken soup, mushroom soup and other soups can also replenish water, but be careful not to be too oily or too salty.

Control your weight in the long term

Although some people are eager to lose weight, haste makes waste. Excessive diet control often results in loss of water and muscle, and makes people feel tired and difficult to persist. In this regard, we recommend that the monthly weight loss rate be controlled at 2 to 4 kg, and this goal should be achieved gradually through a reasonable diet and regular exercise.

For example, if you eat until you are 70% full at every meal, that is, your stomach is not full yet, but you don’t feel hungry, then you can put down your chopsticks.

Take advantage of every opportunity to increase your exercise. You can also get up every hour at work and do some simple and easy-to-do office "exercises", such as chair exercises, shoulder stretches, leg raises, and arm raises.

You can't rush to lose weight. Returning to a healthy lifestyle is the correct and sustainable way to stay healthy.