Master, Doctor Tran Dinh Manh Long, Tam Anh General Hospital, Ho Chi Minh City, gave professional advice on things to note about losing weight after Tet.
Suggested weight loss menu after Tet
The post-Tet weight loss menu prioritizes low-fat, nutrient-dense foods and green vegetables. For example, you can create a one-day weight loss menu as follows:
- Breakfast: whole wheat bread (carbs), boiled eggs (protein), avocado (good fat) and green vegetables (fiber).
- Lunch: pan-fried chicken breast (skinless) with green vegetables and white rice.
- Dinner: steamed shrimp mixed with vegetable salad and white rice.
- Snack: fruits like bananas, apples, grapes...
The above is just a suggested menu. To lose weight effectively, you need to adjust the energy intake from food to be less than the calories you burn each day. If you have difficulty in building a menu, please consult a doctor or nutritionist.
Mistakes to avoid when losing weight after Tet
Here are some common mistakes to avoid during weight loss and fat loss:
- Do not set unrealistic weight loss goals (eg 2kg/week), rapid weight loss needs to be guided and supervised by experts and doctors to ensure safety. This is even more important when you are trying to lose weight after Tet, when your body still needs time to recover from the holiday.
- Do not fast or skip meals to lose weight, it can cause lack of energy, fatigue, malnutrition... In addition, fasting also activates the body's self-defense ability, causing the body to slow down its metabolism to burn less energy, making weight loss even more difficult.
- Do not use unproven weight loss drugs or methods on your own. There have been many cases where patients used weight loss drugs of unknown origin, leading to dehydration, exhaustion, liver and kidney failure, and even death.
Health signs you should stop losing weight
Here are some warning signs that you should stop losing weight, especially when applying weight loss methods after Tet, without the monitoring and evaluation of a doctor:
- The body is often tired, lacks vitality, cannot study and work effectively.
- Broken nails, hair loss, dry and cracked skin… can be warning signs that the body is lacking nutrients.
- Decreased resistance, often suffering from minor illnesses such as colds and infections.
- Frequent insomnia, difficulty sleeping.
- Mood swings, often feeling irritable or frustrated.
If you experience the above symptoms, you can go to the hospital for examination, consultation and adjustment of your weight loss regimen.
Note to lose weight after Tet more effectively
Here are some simple, concise notes you need to remember to make the process of losing weight after Tet more effective:
- Drink enough water, about 2 liters per day.
- Get enough sleep, 7-9 hours a day.
- Add more fiber and green vegetables to your diet.
- Do not eat processed foods, canned foods, foods high in refined carbs...
- Do not drink foods high in sugar and calories such as alcohol, soft drinks, and milk tea.
- Exercise at least 150 minutes 3-5 days a week.
- You need to consult and get treatment from a doctor or specialist if you want to lose weight quickly in a short time.
