The main culprits of massive weight gain are certainly high-calorie salads and alcohol. However, getting rid of those extra pounds is still quite simple. The nutritionist of the Federal Research and Clinical Center of the FMBA of Russia told how.
On average, Russians spent up to 10 thousand rubles on a festive table and with gusto drank 2.5 kilograms of food (or 6,000 kcal) only on New Year's Eve. As a result, during the holidays, our fellow citizens have added an average of 4-5 kg due to the daily excess of the consumption of kilocalories by an average of 3,000 units.
This figure is not surprising: the calorie content of 100 grams of Olivier with boiled sausage is 162 kcal, herring under a fur coat - 193 kcal, salami sausage - 568 kcal, a sandwich with red caviar - 110 kcal. And this is without taking into account alcoholic beverages: their calorie content is several times higher. Any heavy late dinner can disrupt our digestive system: overloading the gastrointestinal tract leads to indigestion, which in turn provokes gastritis, colitis, and pancreatitis.
But don't panic. To get into the usual rhythm, it is necessary to restructure the diet. The main thing is not to start fasting, otherwise you will break loose and eat even more.
The ideal option is to start with 4 meals a day: breakfast, lunch, dinner and one snack at about 16:00. You should have dinner no later than 2 hours before bedtime, and go to bed at your usual time for working days. It is especially important to restore the level of fluid in the body - drink one and a half liters of pure non-carbonated water or weak teas and broths, for example, from rose hips, chamomile or other herbs, a day. Physical activity must be introduced gradually: walking or ice skating.
There are also many winter sports that do not involve active physical activity and a high level of training. For example, snowshoeing - hiking on snowshoes, which exerts a load on all leg muscles, requires little preparation, and at the same time burns about 560 kcal per hour. Or exotic, but interesting broomball - hockey without a rink, puck and clubs, but with brooms and a ball on any relatively flat surface, burning up to 490 kcal per hour.
After a week of such a regime, you can arrange a fasting day and increase physical activity: resume your usual workouts or increase the duration and distance of walking or the time of winter activities. For the first month, you should not expect quick results and use express diets: they will negatively affect health and the lost kilograms will return just as quickly.
“It is better to morally tune in to a long-term but high-quality result, cleanse the body with the help of special dishes, eat vegetables after heat treatment, because during festive feasts a person's pancreas is heavily overloaded, and it will not be easy for enzymes to cope with abundant crude coarse fiber. … Then, within a month, you need to observe the correct diet, sleep and physical activity in order to avoid stress for the body from a sharp transition from overeating to a strict diet, - advises Anastasia Alekseeva, a nutritionist at the Federal Research Center of the Federal Medical and Biological Agency of the Federal Medical and Biological Agency. "After overeating, fasting days or strict food restrictions will only awaken the appetite, so to speed up the metabolism it is better to eat often 4-5 times a day, but focus on eggs, cottage cheese or yogurt, as well as green vegetables and whole grains."