The end-of-year celebrations are often synonymous with overeating. A few tips can eliminate the pounds gained during the festivities!
- To eliminate the weight gained during the end of year celebrations, the ideal is to eat a balanced diet from the start of the school year, to walk as much as possible and to play sports.
- During and after the holidays, it is very important to stay well hydrated: between 1.5 and 2 liters per day.
Between 2,400 and 2,600. This is the number of calories a man needs per day, depending on his activity. Women, on the other hand, need to ingest between 1,800 and 2,200 calories daily. But at Christmas time, we often exceed these daily objectives. Although this is exceptional, it can still lead to a small weight gain. According to a study published in 2017, the latter would be between 0.5 and 1 kilogram per person. So how do you eliminate them?
Walk for 12 hours to eliminate the Christmas meal
According to information site The Conversation, an 84-kilogram adult would need to walk about twelve hours at a brisk pace to burn all the calories of a Christmas dinner, estimated at 3,000 to 4,000 calories. And for runners, you should run for five to six hours! But beware, the time it takes to lose weight can vary depending on a person’s age and physical condition and, of course, what they ate.
After the hearty meals of the end of year celebrations, it is best to go gradually. First of all, from the start of the school year, it is advisable to try to eat lighter for a few weeks. The objective is above all that the pounds gained during the holidays do not settle down by adopting a diet based on healthy foods, such as fruits and vegetables, and avoiding desserts and drinks that are too sweet as well as alcohol.
The slightly negative calorie balance
To lose weight, an individual’s daily calorie balance must be negative by a few hundred calories. In other words, that the body expends more calories than those supplied to it by food. But it should not be done too drastically because if you deprive yourself too much, you are more likely to give up or regain weight quickly once the rebalancing is complete. It is also recommended to practice regular physical activity to lose weight. Two to three sports sessions per week and taking at least 10,000 steps per day are recommended.
A few tips can also help limit weight gain during the holidays, without depriving yourself. Sport and walking are still our main allies. A digestive walk of half an hour – or even an hour if possible – after each meal helps to digest better and not to store fat. On the other hand, it is also advisable to eat in reasonable quantities. During the meal, it is also recommended to chew food well, this allows better digestion, slows down the pace of dinner or lunch and helps to eat less because the feeling of satiety generally only comes after 20 to 30 minutes.
Adverse health effects
Ultimately, excessive weight gain can have serious consequences for health and, in some cases, constitute a risk factor for various pathologies such as cardiovascular diseases or type 2 diabetes. During the holidays, therefore, we have fun but in moderation!
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