According to statistics from the Ministry of Health and Welfare, the average Taiwanese gains about 2 kilograms after the Lunar New Year. The main culprits are high-calorie intakes from festive dishes, snacks, and alcohol, combined with insufficient exercise. How to successfully lose weight within the one-month golden period after the holidays becomes the key.For those willing to adjust their eating schedule, the 「16:8 Intermittent Fasting」 method can be a great option (Image Source: Heho Health).
Dietary Adjustments: Plate Ratio Method and 16:8 Intermittent Fasting
Dr. Chen Jiong-Yu of Ivy Preventive Medicine suggests following the "70% diet, 30% exercise" principle.
- Plate Ratio Method: Divide a circular plate into 50% vegetables, at least 25% fish, meat, beans, or eggs, and no more than 25% whole grains or high-fiber starches. Reducing carbohydrate intake and increasing protein consumption helps stabilize blood sugar and boost metabolism.
- 16:8 Intermittent Fasting: Eat within an 8-hour window and fast for the remaining 16 hours (only water, unsweetened tea, or black coffee are allowed). During fasting, insulin levels decrease, and stored fat is used for energy. However, it’s essential to maintain nutritional balance during eating periods to avoid overeating, which can negate the benefits.
Important Note: 16:8 fasting is not suitable for those with sensitive stomachs or diabetes. Consult with a doctor or nutritionist before making dietary changes to avoid health risks.
Exercise Strategy: Strength Training Before Cardio
For weight loss, adopt the "strength training before cardio" approach. Start with strength training to deplete glycogen stores and activate fat breakdown, then follow with cardio to continue burning fat. This method effectively achieves the goal of muscle gain and fat loss.「Strength Training First, Cardio Later」 Helps Burn Fat and Achieve Muscle Gain and Fat Loss Goals (Image Source: Heho Health)
Identify the Root Cause of Weight Gain
If dietary and exercise adjustments are ineffective, consider checking for insulin resistance or hormonal imbalances as potential causes of obesity. Blood sugar and insulin tests can help identify underlying issues. Professional doctors and nutritionists can then design a personalized weight loss plan, focusing on controlling blood sugar and fat reduction through diet, exercise, and overall health management for more scientific and effective results.
By utilizing the one-month golden period after the holidays, you can effectively regain your shape. Weight loss is no longer an impossible mission!
Source: Authorized by Heho Health