Things to keep in mind when losing weight after Tet (Lunar New Year).

(Baohatinh.vn) - Losing weight through drastic food reduction or excessive exercise can easily lead to fatigue, joint pain, and injuries. So what is an effective way to lose weight?

Tet (Vietnamese Lunar New Year) is a period of excessive calorie intake, reduced physical activity, and irregular lifestyles, leading many to gain weight and forcing them to embark on a weight loss journey after the holiday. The consequences extend beyond fat accumulation to include decreased muscle strength, reduced joint stability, and slowed metabolism. When starting to lose weight and return to exercise, many rush into intense workouts or excessive dieting, causing their bodies to become overloaded before they can adapt.

If weight loss occurs when muscle mass is weak and motor control is poor, mechanical stress is easily placed on joints and ligaments, increasing the risk of knee pain, back pain, and tendonitis. At the same time, a weight loss diet lacking in energy and protein leads to fatigue, reduced recovery ability, and a higher likelihood of giving up midway, making weight management less effective and unsustainable.

After the Lunar New Year holiday, many people begin their weight loss plans with high determination.

1. Reduce fat but preserve muscle mass.

Muscles not only shape your physique but also help protect your joints and maintain metabolism. If you lose weight by eating too little or only doing prolonged cardio, your body will prioritize burning both muscle and fat.

To lose weight without feeling tired, you need:

- Maintain an adequate protein intake in your diet.

- Prioritize moderate-level strength exercises to maintain and reactivate muscles.

- Avoid losing weight too quickly in the first 1-2 weeks after Tet (Lunar New Year).

2. Increase physical activity gradually, don't rush the process.

After a period of inactivity, joints and tendons are not yet ready for high intensity. Sudden, strenuous exercise can easily cause joint pain, especially in the knees, hips, and lower back.

The initial phase should include:

- Begin with full-body exercises of light to moderate intensity.

- Gradually increase the volume and intensity after 1-2 weeks.

- Prioritize the quality of the movements over the quantity and duration of the workout.

Losing weight properly will help maintain fitness, protect joints, and prevent weight regain, instead of "losing weight quickly only to gain it back again".

3. Choose exercise that is joint-friendly.

Not all forms of exercise are suitable for post-Tet weight loss. High-impact exercises can easily cause joint pain if your body hasn't adapted.

Safer options include:

- Walking briskly, cycling, swimming.

- Controlled strength training exercises, focusing on the glutes, thighs, and core muscles.

- Exercises to improve balance and motor control.

These forms of exercise help burn energy while reducing pressure on the joints.

4. Don't overlook the role of the core muscles.

Weak core muscles are a common cause of back and joint pain during exercise. After the Lunar New Year, many people gain weight around their abdomen, but their core muscles become less active, leading to spinal instability.

Adding core exercises helps:

- Maintain stable posture during exercise.

- Distributes force more evenly across the joints.

- Reduces the risk of back pain and injury when losing weight.

5. Losing weight doesn't mean eating as little as possible.

Eating too little after the Lunar New Year leads to a lack of energy, dizziness, low blood pressure, and reduced workout performance. This not only fails to help with effective fat loss but also slows down metabolism.

A proper diet should include:

- Gradually reduce energy intake, do not cut it off abruptly.

- Limit sweets, refined carbohydrates, and alcohol.

- Increase your intake of green vegetables, healthy fats, and quality protein.

6. Sleep and recovery are often overlooked weight-loss "weapons."

Lack of sleep after the Lunar New Year disrupts hormones that control hunger and satiety, making weight loss more difficult. At the same time, muscles and joints need time to recover and adapt to movement.

Getting enough sleep and proper recovery helps to: reduce appetite, increase the efficiency of using fat for energy, and reduce the risk of pain and joint overload.

7. Weight loss is a process.

Safe weight loss after the Lunar New Year should be viewed as a physiological adaptation process, not a short-term goal. Current recommendations suggest that a weight loss rate of approximately 0.5-1 kg per week is reasonable, helping the body maintain homeostasis, limit the loss of lean muscle mass, and avoid overloading joints, tendons, and ligaments.

When weight loss occurs too rapidly, the body is prone to entering an adverse metabolic adaptation state: decreased basal metabolic rate, increased muscle catabolism, and impaired motor control, thereby increasing the risk of muscle pain, joint pain, and injury during exercise.

Conversely, controlled weight loss combined with adequate protein nutrition, strength training, and appropriate aerobic exercise will help maintain muscle strength, improve neuromuscular control, and increase the ability to use fat as an energy source. When physical fitness is improved, fat loss will be more stable, effective, and sustainable in the long term.

Source: https://baohatinh.vn/nhung-luu-y-when-losing-weight-after-tet-post306396.html