NDO - Women, as well as men who need to lose weight, still have to follow certain rules. If the happy days of Tet are not controlled, the possibility of gaining weight is completely possible.
Note on nutrition
Specialist Doctor I Dinh Tran Ngoc Mai, Department of Nutrition and Dietetics, University of Medicine and Pharmacy Hospital , Ho Chi Minh City advises that women who want to lose weight still need to pay attention to the amount of calories they need to take in within a certain level. During Tet, women should pay special attention to high-energy foods such as banh chung, banh tet, braised meat, pork head cheese, etc., as well as beer, wine, and sugary drinks such as fruit juice, soft drinks, etc.
"Ensuring nutrients in a meal is necessary for those who need to lose weight. You can still enjoy a few traditional, energy-rich dishes, but the important thing is to still follow a regular diet," said Dr. Mai.
Women should limit foods high in sugar, fat, and starch; as well as limit drinking alcohol and alcoholic beverages because the calorie content in these foods is relatively high, especially alcoholic cocktails.
Focus on vegetables, salads, fresh fruits and water as these are relatively low-calorie food groups rich in vitamins and minerals.
Maintain a regular exercise schedule
According to scientists , holidays seem to help us rest, have fun and recharge after a long period of hard work. However, the problem is not that simple. Long holidays can cause us to gain weight uncontrollably due to overeating and lack of exercise.
The work that arises during the holiday, traveling a lot, shopping, entertaining guests continuously, staying up late, drinking a lot of alcohol, etc. will put the body in a state of stress, tension, and even lead to dangerous medical conditions. As a result, after the holiday, many people feel tired, depressed, lose all energy and do not want to return to their daily work.
Doctor Nguyen Duc Thanh, University of Medicine and Pharmacy Hospital, Ho Chi Minh City, said that studies show that if we stop exercising as we normally do, our bodies will become weak after just a few weeks.
So the right thing to do is to keep up your moderate exercise routine over the holidays rather than stopping altogether. Even if you have to reduce the length of your workouts and the number of reps you do per week, maintaining your exercise routine will still provide you with many benefits and make it easier to get back into your regular workout routine after the holidays.
While the gym is closed, you can still work out at home. Just 30 minutes a day with exercises that don’t require equipment like squats, push-ups, cross-legged kicks, planks, crunches… You can also get creative with stairs, benches… Or simply run around your block.
"Just 15 to 30 minutes of exercise a day is enough to help a lot compared to no exercise at all. Even the simplest forms of exercise such as walking and climbing stairs whenever possible bring many benefits. To carry out the plan, we need to allocate time reasonably to be able to do all the planned tasks, including exercise," Dr. Thanh recommends.
Some exercises are simple but have been proven to be very effective because they help mobilize the participation of most of the muscles in the body and especially you can do these exercises anywhere without using any equipment.
Push-up exercise: Lie on your stomach, place your palms on the floor, straighten your elbows, straighten your legs, and rest your toes on the floor, with your hands shoulder-width apart. Try to keep your neck and torso straight. Slowly bend your elbows and lower your torso to the floor until your chest almost touches the floor and inhale. Pay attention to tightening your muscles to resist gravity so that your torso slowly lowers. Straighten your elbows and push your torso back up to the starting position and exhale.
Perform about 2-4 sets of about 10-15 reps each or until maximum fatigue occurs. Rest 1-2 minutes between sets.
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Maintain regular exercise. |
Sit-up exercise: Stand up straight with your legs shoulder-width apart, your feet parallel to the floor, slowly sit down until your thighs are parallel to the floor and inhale. Be sure to keep your back straight, do not lean forward too much, and tighten your muscles to resist gravity so that your body slowly lowers.
Straighten both knees, return to the starting position and exhale. To maintain balance, the eyes should look straight ahead at a fixed point during the entire movement of the body. You can raise both arms straight out in front or cross them behind the neck.
Perform about 2-4 sets of about 10-15 reps each or until maximum fatigue occurs. Rest 1-2 minutes between sets.
Lying crunches: Lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head. Inhale, bend your neck and lift your torso off the floor, hold for a few seconds, then slowly lower your torso back to the starting position and exhale.
Perform about 2-4 sets of about 10-15 reps each or until maximum fatigue occurs. Rest 1-2 minutes between sets.
Cobra pose exercise: Lie face down on the floor, place your palms parallel to the floor, shoulder-width apart, and straighten your legs. Slowly straighten your elbows, lift your torso up, arch your neck and back as far back as possible (if you find it difficult to breathe, slow down a bit). Hold the pose for about 1 minute or as long as possible. Slowly lower your torso back to the starting position. Do this 1-2 times per session.
Source: https://nhandan.vn/che-do-dinh-duong-tap-luyen-hop-ly-cho-phu-nu-giam-can-dip-tet-post857459.html
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