During the festive season, I gain three pounds during the Spring Festival. How to prevent obesity?

　　During the Spring Festival, I gain three pounds. On this day of bidding farewell to the old and welcoming the new, and drinking fine wines, most people are intoxicated by showing off the beautiful scenery, delicious food, and showing off their beautiful life all day long. Then, what follows is showing off their weight, which can be said to be the worry after happiness.

　　The various gluttonous feasts during the Spring Festival can't help but make people salivate, so that they can't control their appetite for a while, so they go on a killing spree. Eat well, drink well, and do some exercise in your free time. Proper exercise can help burn fat, thereby achieving the effect of losing weight. Many people just blindly lose fat through running. Here is a set for lazy people who don’t want to go out but want to lose fat.

　　Exercise method - plank

　　Plank is a simple muscle training similar to push-ups. can be effective exercise The transversus abdominis muscle promotes the body's metabolism, improves overall balance and flexibility, and can relieve back and waist pain when necessary. It is recognized as an effective method for training core muscles. So what is the correct way to hold a plank?

　　Training method - prone

　　Bend your elbows and support them on the ground, with your shoulders and elbow joints perpendicular to the ground, your feet on the ground, your body off the ground, and your torso straight.

　　Keep your head, shoulders, hips and ankles on the same plane, tighten your abdominal muscles, tighten your pelvic floor muscles, and lengthen your spine. Eye Look towards the ground and breathe evenly. (Note: Keep your body straight at all times)

　　Correct posture:

　　1. Be sure to keep your elbow and shoulder joints at right angles to your body.

　　2. Get into a prone position on the floor, supporting your weight on your toes and your forearms. The arms are bent and placed under the shoulders.

　　3. Keep your body straight at all times and maintain this position for the longest time possible. To increase difficulty, arms or legs can be raised.

　　4. Keep the shoulders above the elbows, maintain continuous contraction of the abdominal muscles (control), keep the hips no higher than the shoulders, and keep the feet shoulder-width apart.

　　5. You can put your hands together and raise your hips appropriately while holding on for more than 75 seconds (because our hips will sink over time, we need to keep our hips, waist and legs straight).

　　Ways to prevent obesity during the Spring Festival

　　1. Drink more soup before meals

　　Drink a bowl of soup before a meal, which not only tastes delicious soup but also increases nutrition. And drinking more soup before meals can make you feel full, thereby reducing the amount you eat at each meal. Eating less will naturally prevent you from gaining weight. You can also choose to eat some fruit before meals. Fruit can reduce the intake of staple food.

　　2. Move your mouth more and use your chopsticks less

　　Talking too much means talking more, not eating too much. The satiety center will not receive the signal until 20 minutes after eating. Of course, during festivals and reunion dinners, this time may be extended to 2 or 4 hours. Spend more time talking, consume less calories, not only talk about it, but also stimulate sympathetic feelings nerve , increase calorie consumption.

　　3. A piece of peanut candy before meals

　　There must be various candies among the home-cooked snacks served before the coffee table. Choose a peanut candy before a meal. Rapidly raise blood sugar, stimulate insulin secretion, and also create a feeling of satiety. Peanuts are nuts that contain protein, oil and dietary fiber, and can also enhance the feeling of satiety. If you eat these 30 calories of candy before a meal, you will eat more than 30 calories less during the meal, which is very worthwhile.

　　4. Start the meal with “vegetables”

　　Even if the portions are the same, fat absorption can be suppressed in the order in which you eat them. Start with vegetables and other foods rich in dietary fiber to prevent your blood sugar from soaring and making it difficult to absorb fat.

　　5. Eat and drink selectively

　　Eat less fried and sweet foods during the banquet, and eat more cold, stewed and steamed foods that contain less oil. healthy food. Try not to drink alcohol or drinks during the banquet. You can use tea and soy milk instead. If unavoidable, it is best to choose red wine. Try to drink freshly squeezed juice instead of carbonated drinks. For snacks, choose those that are not easy to gain weight, such as fruits, nuts, pine nuts, plums, tangerine peel, hawthorn, etc. As for snacks, it is better to eat less cream, chocolate, desserts and the like. (Reference website: Weight Loss Network)