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These seven tips will help you lose weight after the Christmas feast

These seven tips will help you lose weight after the Christmas feast



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Successful weight loss after the holidays - how it works

Cookies, stollen, festive roast, mulled wine: in the Advent season and at Christmas there were many delicacies on the table. The high-calorie dishes left unpleasant rolls of bacon on many people. Some tips can help you lose weight successfully after the Christmas feast.

There is a lot of feasting on Christmas days in most families: Delicious cookies, the festive roast and sweet drinks such as punch and mulled wine are quickly noticeable on Libra. After the holidays, many people want to lose weight again. Experts explain how losing weight works.

Lose weight already during Christmas

Last year, a study by researchers from the British universities of Birmingham and Loughborough was published in the medical journal "The BMJ" during Advent, which showed that some simple tips can help not to gain weight during the Christmas season.

However, these tips included many recommendations (food that is low in fat, no large portions, five portions of fruit and vegetables a day, etc.) that most people do not adhere to, especially on the festive days, as this time is used to relax in the Spoil family. This often leads to unnecessary fat deposits that should be broken down after the holidays.

[GList slug = ”10 tips to lose weight”]

Achieve and maintain optimal weight

If you want to lose weight and stay slim in the long term, you should permanently change your eating behavior. The Techniker Krankenkasse (TK) has summarized seven tips on its website that help you achieve the optimal weight - and keep it:

  • Consume foods such as fruits, vegetables, whole grains, potatoes, rice, low-fat milk and dairy products every day. Fat should only be absorbed in moderation and vegetable fats should be preferred.
  • Drink a lot - preferably water and unsweetened teas. Juice contains a lot of energy.
  • Alcohol should be largely avoided.
  • Aim for slow weight loss. 0.5 to one kilogram per week is optimal. Rather, set a weight range as the goal.
  • Consume no less than 1,200 calories a day.
  • If you like, find a group of like-minded people.
  • Support your diet with regular exercise or long walks.

A lot of movement is essential

A permanent weight loss does not only require a sensible change in diet. Exercise is also necessary to get rid of excess pounds. The good thing is that you don't just burn more calories when you exercise. The movement also helps you lose weight afterwards.

TK points to three effects that regular exercise has when losing weight:

  • The performance turnover increases, and one consumes additional calories.
  • Physical activity affects the entire energy metabolism. Among other things, this has to do with the fact that muscle cells, in contrast to fat cells, are more metabolically active. The result is that the basal metabolic rate is increased for a long time after sporting activity. The consumption of calories is increased at rest.
  • Exercise makes it easier to break down fat and makes it more difficult to store fat again by influencing the corresponding enzymes. Endurance sports such as swimming, walking, cycling, jogging, cross-country skiing and inline skating are particularly suitable. It is ideal to exercise between 30 and 60 minutes three times a week.

Permanent diets are not recommended

According to the TK, it has been scientifically proven that constant diets tend to make you fat. The sparser and more one-sided they are, the greater the likelihood of undergoing a yo-yo effect after dieting and of gaining more weight than before. According to the German Society for Nutrition (DGE), strict resolutions or rigid dietary regulations do not bring lasting success.

Anyone who completely refuses to eat sweets and only wants to eat healthy will fail in everyday life in the long run. Even serious eating disorders can arise if dieters believe that they have failed with the slightest deviation from the rigid regulation.

Then there is a risk that those affected will stop the diet or console themselves with regular feeding attacks. Pills, teas, powders and other miracle cures do the rest. TK explains the reason: In the "lean times", the body learns to get by with as little food as possible. The more often these times are repeated, the more consistently the body throttles its energy consumption and switches to an emergency program.

When the diet is over, the body creates what is now supplied to it in the form of fat deposits as a reserve for the next shortages. The undesirable consequence: you gain weight even faster than before - the yo-yo effect occurs. (ad)

Author and source information

This text corresponds to the specifications of the medical literature, medical guidelines and current studies and has been checked by medical doctors.

Swell:

  • Techniker Krankenkasse (TK): Lose weight successfully - how it works (retrieval: 25.12.2019), Techniker Krankenkasse (TK)
  • The BMJ: Effectiveness of a brief behavioral intervention to prevent weight gain over the Christmas holiday period: randomized controlled trial, (accessed: December 25, 2019), The BMJ


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