Here's a Guide to Not Gaining Weight During Holidays!
It's Qingming Festival today, whether you choose to go out for a walk with protective measures or stay home, don't relax with your fat.
Staying home doesn't mean you have to lie and be lazy. Shy helps you arrange a healthy timetable, arranging your desire to become more beautiful and thin, and your desire for healthy and fulfilling little minds.
7:30-8:00 Morning Yoga
A beautiful holiday starts with an early rise. Getting up early helps us speed up our body's metabolism and also helps to enhance our immunity
▷ However, for most people, waking up isn't suitable for high-intensity exercise, which can stimulate the sympathetic nerves to become overexcited, causing tension or excitement. Early morning exercise, Shy recommends gentle ways such as yoga.
Yoga pose recommendation: Snake Pose
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Hold the action for 1 minute, practice 4 sets every day
2
Action points: Lie on the ground, legs stretched out straight, arms slightly bent, palms on the sides of the chest, inhale, use your hands to press the ground, lift your head.
8:30 Energy Breakfast
We all say 'Breakfast is like eating an emperor', because the nutrients in food are the main source for maintaining blood sugar levels in the body, and breakfast ensures sufficient nutrient intake, which can satisfy the brain's glucose supply needs for the whole morning. In addition, the carbohydrates in breakfast can be converted into energy very quickly, ensuring the energy needed for one day's exercise.
▷ Therefore, breakfast must be rich in variety and sufficient in nutrition.
Energy Breakfast TipsFor example, for adult women
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Oatmeal 1 bowl (about 25g), boiled eggs 1, milk 1 cup (300g), celery and peanuts 1 plate (celery 50g, peanuts 10g), apple half (about 75g)
*Data source: 'Chinese Dietary Guidelines 2016'*
9:00-11:00 Enriching the Brain
Pay attention! This is the time when our attention and memory reach their peak in a day!
▷ It's very suitable for working and learning, with clear thinking and high efficiency.
Enrich your inner world, revitalize your mental state, and make you more elegant and beautiful.
12:00-13:00 Nutritious Lunch
It's lunchtime, the most anticipated time of the day. Lunch provides 40% of the daily energy needed, and it shouldn't be treated carelessly. However, while ensuring nutrition, it shouldn't be too low in calories.
▷ When we hear 'low-calorie lunch' do we only think of 'eating grass'?! NO NO NO! Let Shy tell you the right way to start a low-calorie lunch.
Low-calorie Lunch Tips:
1
Choose staple foods such as brown rice, oatmeal, and sweet potatoes, which increase satiety and reduce calorie absorption
2
The protein in meat can choose fish, chicken or beef, which is high in protein
3
Vegetables should be starchy, such as carrots, celery, broccoli, and tomatoes, to ensure sufficient mineral intake
Regarding calories, according to 'Chinese Dietary Guidelines', during weight loss, the calorie intake of men's lunch should be controlled at 700-780, and 520-600 for women.
15:00-17:00 At-Home Shaping Time
After lunch, take a rest, don't you want to lie on the sofa and be lazy? Resist! This is the best time to overtake.
▷ Research shows that around 3:00 PM, hormones are in a good state, the body's adaptability and sensitivity of nerves gradually reach the best state. In addition to the period after eating, blood sugar levels are close to stability, so it's very suitable for exercising.
▷ Don't lie on the sofa! Do at-home burning, and move with Shy.
> First round: Backward extension
> Second round: Upward lift
> Third round: Alternating arm support
> Fourth round: Overhead bicycle
Above four actions 12 times each, and 3 groups each.
18:00
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Tips
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20:30-22:00
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