Every New Year's Day, I gain three catties, and you see, you've worked so hard to lose a year, only to gain back the weight in one day. What should I do?

The first thing is to eat less staple food and more meat.

Weight loss is not about starving yourself. Instead, I'm telling you a good thing: you can eat meat as long as it's not fatty. But what can't you do? Sugar can't.

You might say, 'I'm already so old, I don't even like red sugar, milk sugar, or white sugar.' But in reality, the staple foods you eat every day, like steamed buns, noodles, rice, potatoes, sweet potatoes, and mountain yam, are all sugar.

Our family has a good tradition: no matter how much vegetables you eat, you always take two bowls of rice at the end, and that's considered a meal.

You've never lost weight, and later realized, these two bowls of rice are equivalent to you eating nine spoonfuls of white sugar; five corn cobs are equivalent to five spoonfuls of sugar; these staple foods will turn into sugar in your body.

Look, these are all common on your dining table:

These are sugar disguised as waistcoats; if you're trying to lose weight, pay attention to these, and don't exceed 1/3 of your daily meal volume.

The second thing is to tackle your glutes, and easily achieve long legs.

Is weight loss only about sweating in the gym? Not necessarily.

Let me teach you a trick that's amazing: even if your weight doesn't change, by adjusting your waist-to-hip ratio, you can instantly shape your figure and make your legs appear 5-10 cm longer, and this method is suitable for both men and women.

There's an even more amazing third trick: 'Lose weight while lying down.' Simply put, it means getting enough sleep!

Why does sleeping help you lose weight? Because sufficient sleep itself is a form of energy consumption! If you get enough sleep, you can consume 500 calories overnight, which is equivalent to running 10 kilometers during the day. That's a bargain!

Someone says, 'I'm a professional sleeper; I can't be woken up by three alarms.' Well, you'd better listen to me carefully. Get enough sleep by ensuring you get at least 6-8 hours of sleep.

If you don't get 6 hours of sleep, you'll eat more. If you sleep more than 8 hours, your daily energy consumption will decrease. So, it must be 6-8 hours.

So, do I just need to sleep 6-8 hours a day?

Secondly, you also need to ensure quality sleep.

Why? Because deep sleep has two magical things happening: first, it increases the secretion of fat-burning hormones; and second, it reduces the feeling of hunger in the stomach, so you won't always feel hungry.

How to do this? Don't make yourself too stressed at work. During the day, don't sit still; get some sweat. In short, let your body be a little tired, and let your brain be a little relaxed. Don't eat anything 4 hours before going to bed.

Turn these three tricks into your daily habits. Not just this New Year's three catties, you'll become healthier, and weight loss is just a byproduct.

This year, our Peking Union Medical College Hospital will set up China's first Lifestyle Medicine Center, because lifestyle is the source of your health.

I'm, wishing you a happy New Year and a happy weight loss, and becoming more beautiful!

Supplementary list

1. Forget all about weight loss, reduce food intake, and exercise. Enjoy the present moment without making weight loss your psychological burden. Remember that weight loss is just a byproduct of a healthy lifestyle,

2. The simplest and most effective method for Chinese people is to adjust the dietary structure, focusing on low-sugar and low-carb diets to reduce carbohydrate intake. Here's a list of carbohydrates you don't know about,

3. Get a good night's sleep – 6-8 hours. If you absolutely have to stay up late, maintain a regular late-night and early-morning routine. Give your biological clock a rhythm.

4. Drink a bowl of soup before a meal. Five dishes and one bowl of rice (face).

5. Don't eat any snacks or extra food. A cup of milk tea and two pieces of biscuits are equivalent to an hour of running. If you really want to eat something, eat meat instead, and reduce the amount of staple food you eat.

6. Eat meals together with your family, and don't increase or decrease, have a rich breakfast with four dishes and one soup.

7. During family gatherings, treat yourself to a salad with olive oil dressing, which is delicious, can be drunk with wine, and makes you look healthy.

8. Savor the flavors of fresh vegetables from your hometown, and remember them in your heart.

9. Before going to work, if you want to lose weight, you can limit your daily calorie intake to less than 400 calories for one day, but don't do this for more than three days.

10. For weight loss, low-intensity exercise is enough, but you need to do it for more than 50 minutes a day. Don't do this, and you won't be able to achieve your goal.

Bonus: An even simpler trick – buy a scale and weigh yourself every morning after waking up. Studies have shown that even without any action, you can lose 3-5 catties if you have a strong psychological suggestion.

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