Have you dodged the curse of "gaining three pounds during holidays" this time? Today, experts from the Nutrition and Food Hygiene Institute of the Beijing Center for Disease Control and Prevention are here to teach you some good ways to regain weight. Losing weight should not be rushed for a while, and returning to a healthy lifestyle is the correct and sustainable path to health. Guo Dandan and Yu Yingjie, two competent physicians from the Food and Health Department of the City Center for Disease Control and Prevention, remind the public to pay attention to drinking enough water after the holiday. Each person drinks 1500-1700 milliliters of water per day. The preferred choice is plain water, light tea, and various unsweetened flower and fruit teas. At the same time, it is recommended that everyone avoid or consume less sugary beverages. Even freshly squeezed fruit juice cannot replace intact fruits. Various soups such as vegetable soup, fish soup, chicken soup, and mushroom soup can also replenish water, but be careful not to be too oily or salty. Eat breakfast regularly. The amount of food for the three meals can be distributed according to 25% -30%, 30% -40%, and 30% -35% of the day. Each meal can be eaten in the order of vegetable foods, animal foods, and staple foods, which makes it less prone to hunger and blood sugar levels more stable after the meal. Choose at least three types of food for each meal, including grains and potatoes (staple food), animal foods (aquatic products such as fish and shrimp, animal meat, poultry meat, and eggs), vegetables, and soybeans (or milk), and ensure a combination of meat and vegetables. Breakfast can provide us with the nutrients our body needs in the first place, making us energetic and improving work efficiency, so we must eat well. In addition, it is recommended to choose a light diet after the holiday. A light diet does not mean not eating meat, but rather having less oil, salt, and sugar. The cooking method should pay attention to steaming more and frying less. The suitable dining time is: breakfast 6:30-8:30; Lunch 11:30-13:30; Dinner from 18:00 to 20:00. Although some friends have an urgent desire to lose weight in the long run, excessive weight control often results in loss of water and muscle, and can make people feel tired and difficult to persist. We suggest controlling the monthly weight loss rate at 2-4 kilograms, and gradually achieving this goal through a reasonable diet and regular exercise. For example, if you achieve "seven percent satiety" for each meal, and your stomach is not feeling full yet, but you don't feel hungry anymore, then you can put down your chopsticks. By taking action to increase the amount of exercise, you can also do some simple and easy to operate office "small exercises" every hour during work, such as chair exercises, shoulder stretches, leg and arm lifts, etc. Reporter: Li Jie (Xinhua News Agency)
Edit：GuoGuo Responsible editor：FangZhiYou
Source：gmw.cn
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