According to Master, Doctor Tran Dinh Manh Long, Tam Anh General Hospital, Ho Chi Minh City, losing weight after Tet not only helps you regain your figure, but also brings many health benefits.
Below are effective, sustainable, and safe ways to lose weight after Tet that you can refer to:
1. Healthy post-Tet fast weight loss diet
To lose weight effectively and safely, especially after Tet, you need to know two nutritional principles: calorie deficit and appropriate nutritional ratio.
Calorie deficit is a state in which the body eats less energy (calories) than it uses during the day.
In addition, to maintain stable health during the weight loss process, you should divide the nutritional ratio in a low calorie diet as follows:
- Lipids (fats): <30% of total calories.
- Protein: 15%-20% of total calories.
- Glucid (starch or carbohydrate): 50%-55% of total calories
- Salt <5g.
- Fiber: 20-30g/day.
Prioritize eating fresh, homemade, nutritious foods such as lean meat, fish, seafood, eggs, vegetables, fruits, whole grains, etc. These foods provide adequate energy and nutrition, helping the body maintain stable health during the weight loss process.
Limit eating foods high in sugar, fat, processed, refined, etc. These foods often contain a lot of calories, little nutrition, and can easily cause weight gain if eaten uncontrolled.
2. Exercises to help you lose weight quickly after Tet
Exercising and increasing physical activity are effective ways to lose weight after Tet. Some exercises that help burn calories and reduce fat that you can refer to are popular Cardio exercises including walking, jogging, climbing stairs, cycling, swimming...; popular high-intensity interval training (HIIT) including burpees, jumping jacks, jump squats...; resistance exercises. Resistance exercises can be very diverse in form and exercises, you can exercise with machines, weights, resistance bands or with your own body weight.
3. Maintain healthy weight and habits
Quality sleep plays an important role. Sleeping 7-9 hours a night has been shown to help lose weight more effectively by helping the body stabilize its metabolism, avoiding disruptions in hormones such as ghrelin, leptin, insulin, cortisol... that can affect appetite and the body's ability to store fat. In addition, manage stress effectively because prolonged stress can affect the weight gain process.
You also need to drink enough water to increase the feeling of fullness, limit food intake, and effectively support weight loss after Tet.
Adults should drink about 2 liters of water per day, drink more if participating in exercise or doing heavy work.
4. Set goals and stay motivated
First of all, you need to set a specific, clear and realistic weight loss goal. Wanting to lose weight too quickly can make you easily discouraged when you do not achieve the expected results. Fasting or over-exercising to lose weight quickly can also have a negative impact on your health.
Recording your weight loss progress and sharing it with those around you can help you maintain your long-term weight loss motivation.
Instead of aiming to lose a lot of weight, set many small goals (for example, lose 0.5kg/week) so that you always feel successful, helping to maintain your weight loss motivation.
