10 ways to spend the New Year for those who want to lose weight
"It's natural to get fat during the New Year..."
"It's hard to be patient..."
You can lose weight even in the New Year
In the research of Keio University,
Even during the New Year with conscious habits
Successfully lost -1.2 kg on average
Lose weight by habit, not patience
I summarized how to lose weight while enjoying the New Year
[Three particularly effective]
3. Chew 30 times → Satiety central stimulation
It takes 20 minutes for the satiety center to work.
Chew well and be satisfied with a small amount
If you chew rice cake 30 times, your blood sugar level will rise slowly
6. Morning stretch 5 minutes → Metabolism UP
→ Metabolism 15% UP by stretching immediately after waking up
Improve blood flow and burn fat
Even on New Year's Day, I only move for 5 minutes
7. Habit of walking on Hatsumode → Ensuring amount of activity
→ Walk in Hatsumode, Hatsuuri
Walking for 20 minutes consumes about 100 kcal
300 kcal in 3 days = 1.5 rice cakes
[Habits of eating]
1. Eat Osechi from simmering → Blood sugar level stabilization
From vegetables rich in dietary fiber
Prevent blood sugar spikes
The order of simmering → kamaboko → datemaki
2. Use chopstick rests to prevent eating quickly
Put the chopsticks in every bite.
You can eat slowly and naturally
Fast eaters tend to overeat 30%.
4. Turn off the TV and eat → Feeling full
Eating while reducing satisfaction by 30%
Concentrate on eating and be satisfied with a small amount
Enjoy the conversation
5. Snacks until 15: 00 → Hard to become fat
→ Low in BMAL1 (fat synthesis protein)
It is easy to become fat after 15 o'clock
Snacks during the day.
[Habits of exercise and behavior]
8. Stand from the kotatsu every hour → improve blood flow
Sitting for 1 hour reduces metabolism by 30%
Improves blood flow just by standing up
Go to the toilet and get some tea
9. Move your body with cleaning and cooking → Consume with housework
→ Cleaning consumes about 200 kcal in 1 hour
Standing work of cooking is also effective
Increase NEAT (Daily Activity Metabolism)
10. Resume exercise from January 4th → Early reset
→ New Year fat reset within a week
Settle in fat when left untreated
Early exercise resumption is the key
[New Year's Reset Method]
From January 4:
✅ back to normal eating
✅ exercise (20 minutes walking)
✅ water (1.5L a day)
✅ Avoid salt
✅ 7 hours sleep
You can get it back in a week.
[Mind to lose weight even in the New Year]
* Do not endure
* Enjoy
* Accumulation of small habits
* Do not aim for perfection (80% OK)
* Reset from January 4th
Lose weight while enjoying the New Year
By the way, just take 30 bites.
There's a study that says they lost an average of four kilograms.
Just bite:
The satiety center is stimulated.
・ Digestion improves
· Blood sugar level rise slowly
The muscles of the face tighten.
It takes no money or time
It is the strongest diet.
With knowledge, the body changes.
📌 and enjoy the New Year
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Eri | Doctor × Preventive Medicine
With knowledge, the body changes 🫶
"Eat and prepare" Sending preventive diet
Preventive Beauty Diet Eat and prepare # health New Year fat The diet
正月の激太りが心配な方は多いですが、習慣次第でしっかり防げます。特に大事なのは「無理なく続けられる小さな生活習慣」を意識すること。たとえば、食事の際におせちを煮しめから食べて血糖値の急上昇を抑えたり、箸置きを使って早食いを防ぐと、自然と食べ過ぎを防げます。 また、こたつで過ごすことも多い正月ですが、1時間に一度は立って血流を促し、代謝低下を防ぐことも効果的。冬でも朝の5分ストレッチで代謝を15%アップさせると脂肪燃焼しやすくなります。 初詣や初売りではなるべく歩く習慣をつけましょう。20分歩くと約100kcal消費できるので、3日間でお餅1.5個分のカロリー消費につながります。さらに1月4日からは早めに運動を再開し、食事も通常モードに戻すリセット期間を設けることが正月太り防止の鍵です。 私自身も毎年この方法を実践しており、体重増加を抑えつつ正月の楽しみも満喫できています。ストレスなく健康的に過ごせるので、ぜひ試してみてください。ひと口30回噛むだけで満腹中枢が刺激され、自然と食べる量が減るのは本当に驚きでした。お金も時間もかからない最強のダイエット法なので、簡単に取り入れられますよ。
