Buzz
1. Morning Exercise
Morning exercise is highly beneficial for your health, especially during Tet holidays. Try to wake up early and maintain a regular routine.
Exercising in the morning increases your ability by 20% compared to exercising after meals, according to a study in the British Journal of Nutrition. To sweat quickly, you should do HIIT exercises, including moves like jumping jacks and knee bends. This method can be done right in your living room and only takes about 10 minutes.
Morning exercise is highly beneficial for your health, especially during Tet holidays. Try to wake up early and maintain a regular routine.
Exercising in the morning increases your ability by 20% compared to exercising after meals, according to a study in the British Journal of Nutrition. To sweat quickly, you should do HIIT exercises, including moves like jumping jacks and knee bends. This method can be done right in your living room and only takes about 10 minutes.
2. Shorten Workout Time
If on normal days you spend 30 minutes or even 1 hour exercising, during these Tet holidays, reduce it to 10 - 15 minutes. However, increase the intensity of your exercises to be faster.
Jumping up and down intensely for 10 minutes helps kickstart metabolism and is equivalent to 20 - 30 minutes of moderate-intensity exercise. Even if you can't spare 10 minutes, you can still break a sweat by sprinting for about 3 - 5 minutes. This method burns 200 calories per day.
If on normal days you spend 30 minutes or even 1 hour exercising, during these Tet holidays, reduce it to 10 - 15 minutes. However, increase the intensity of your exercises to be faster.
Jumping up and down intensely for 10 minutes helps kickstart metabolism and is equivalent to 20 - 30 minutes of moderate-intensity exercise. Even if you can't spare 10 minutes, you can still break a sweat by sprinting for about 3 - 5 minutes. This method burns 200 calories per day.
3. Use Stairs for Movement
You should spend 10 minutes daily moving up and down stairs in your house. Studies have shown that stair climbing is considered a vigorous physical activity, burning more calories per minute than walking.
Therefore, stair climbing consumes more energy than sitting and is 7 times more energy-intensive than using the elevator. On average, climbing one step burns at least 0.1 calories and descending burns 0.05 calories. Hence, you can burn about 100 calories by walking up and down stairs for 10 minutes.
You should spend 10 minutes daily moving up and down stairs in your house. Studies have shown that stair climbing is considered a vigorous physical activity, burning more calories per minute than walking.
Therefore, stair climbing consumes more energy than sitting and is 7 times more energy-intensive than using the elevator. On average, climbing one step burns at least 0.1 calories and descending burns 0.05 calories. Hence, you can burn about 100 calories by walking up and down stairs for 10 minutes.
4. Áp dụng phương pháp Nhịn ăn gián đoạn
Intermittent fasting has become a trend in recent years to improve health conditions. This method is believed to aid in weight loss, enhance metabolism, and may even extend lifespan. Intermittent fasting can increase the level of norepinephrine, a hormone and neurotransmitter that may boost metabolism to increase calorie burning throughout the day.
For beginners, you can start with the 16:8 method. Intermittent fasting 16/8 (non-continuous fasting 16/8) is a weight loss measure by restricting the intake of calorie-containing foods and beverages for 8 hours/day and fasting for the remaining 16 hours. This method is also known as the Leangains protocol and popularized by fitness expert Martin Berkhan. Implementing this fasting method can be quite straightforward, such as skipping anything after dinner and skipping breakfast. For example: if you finish your last meal at 8 p.m. and eat nothing until noon the next day, you will fast for 16 hours.
5. Get Sufficient Sleep
Getting enough sleep is crucial for your health, especially during the Tet holiday season. Adequate sleep helps regulate metabolism and hormone levels, which are essential for weight management. Lack of sleep can disrupt appetite-regulating hormones, leading to increased hunger and cravings for high-calorie foods. Aim for 7-9 hours of quality sleep each night to support your weight loss goals.
According to scientists, lack of sleep can cause hormonal imbalance in the body, leading to disruptions in metabolism and digestion. Furthermore, inadequate sleep at night makes people constantly feel hungry, find everything tasty, and keep eating without feeling satiated.
Therefore, no matter how busy Tet gets, and no matter how many festivities there are, make sure to arrange a proper night's sleep for yourself. Research from the University of Chicago also indicates that individuals who sleep less than 5 hours a day lose 55% less weight than those who sleep more than 8 hours.
6. Control Your Caloric Intake
Have you ever wondered how many calories are in a bowl of rice and how many bowls you should eat per meal to lose weight? Typically, each bowl of rice provides about 150-200 calories depending on the size of the bowl. It's essential to determine the calorie content of food if you want to control your weight. You can use calorie counting apps to monitor your body's caloric intake such as MyFitnessPal, YAZIO, Calorie Counter by FatSecret, and more.
On average, a woman needs to consume about 2,000 calories per day to maintain weight and 1,500 calories per day to lose 0.5 pounds per week. Meanwhile, men require 2,500 calories to maintain weight and 2,000 to lose one pound of weight per week. However, the exact calorie amount depends on various factors including age, height, current weight, activity level, metabolism, and other factors.
7. Walking
Everyone knows that walking is great for health, and more and more people are incorporating this exercise into their routines to boost their well-being. Just by walking 15 minutes a day, it can help you burn three times more calories than sitting still according to the journal Physical Activity and Health.
With a brisk walking pace, you can burn 100 - 300 calories in 30 minutes or 200 - 600 calories per hour. This number depends on your weight. By walking for 30 minutes or more at the same time every day, your body will burn calories from stored fat. This mechanism is an effective way to reduce belly fat.
8. Housework
An interesting survey by the Good Housekeeping Research Institute (UK) counted the detailed amount of calories burned by household chores and presented some surprising numbers. On average, household chores will take away about 600 calories every 2 hours, while with a continuous 5km run, you only burn about 374 calories.
The top chores in the 'calorie-burning' list are cleaning glass doors, general cleaning, and bathroom cleaning. On average, you lose 115 calories in 20 minutes of vigorously cleaning windows, comparable to cardio exercises. Cleaning the house ranks second with 107 calories burned in the same time frame, while tidying up the bathroom consumes 100 calories. A session of simple cleaning and organizing for about 40 minutes will take away about 200 calories.
9. Jump Rope
Jumping rope is one of the exercises that impacts the entire body as it involves various organs and muscle groups.
Jump rope activity helps engage the entire body and increases calorie burning capacity. The average calorie burn during jump rope is approximately 10 calories per minute for an average person. This number serves as a reference and may not be entirely accurate. You can perform the exercise and observe your body to accurately calculate the calories burned during jump rope with yourself. The heavier you weigh, the more calories you tend to burn.
10. Limit Pork Consumption
Always remember that common foods during Tet such as sausages, pâtés, sausages, square sticky rice cakes, and Chinese sausages are usually made from high-quality pork. This type of food contains a high amount of fat and cholesterol. Therefore, it will quickly lead to weight gain, especially not good for people with heart disease or high blood pressure. To maintain a balanced body and lose weight during Tet, you should limit the consumption of dishes made from pork.
Additionally, you should choose weight-loss-friendly foods during holidays such as chicken, fish, and other meats with less fat. However, when eating chicken, you should remove the skin, neck, and wings. Because these are the parts with a large amount of fat and not good for health.
11. Tabata Workout
Tabata is named after the creator of this weight loss workout method – Dr. Izumi Tabata of the Tokyo Sports and Sports Institute. It's a high-intensity training method that burns calories during and after exercise. Tabata is a popular form of HIIT, and its intensity is extremely high, pushing the body to its absolute limit.
No need to go to the gym, you just need to be at home, go online, and follow the trainer by selecting 4 full-body exercises for the Tabata workout such as: plank, jacks, jump squats, etc. Each movement you do for 20 seconds, then rest for 10 seconds and repeat with the next movement. The workout only takes 4 minutes, burning 13.5 calories per minute and eliminating double the excess calories from consuming high-fat foods during Tet in just half an hour afterward.
12. Slow Eating, Chew Thoroughly
Vietnamese people have a proverb chew thoroughly, stay full longer, and this is scientifically proven to be entirely true. When chewing thoroughly, the body secretes saliva to help mix the food. Combined with food containing vegetable oils, it's very good for digestion. Chewing food thoroughly will slow down the eating pace and reduce the calorie intake, which can lead to weight loss.
After a meal, your intestines will inhibit the activity of the hormone ghrelin to control hunger, while also releasing hormones that create a feeling of fullness. These hormones inform the brain that you have eaten, thereby reducing appetite, making you feel full, and helping you stop eating. This process typically takes about 20 minutes to complete. Therefore, eating slowly gives the brain the time it needs to receive these signals. As a result, even with less food, you will quickly feel full. Moreover, eating slowly also helps you control the amount of food, thereby reducing the calorie consumption in each meal.
13. Using Air Fryer
Air fryer is the hottest kitchen appliance right now. The notable feature that many housewives love about this product is that it can cook many fried and grilled dishes without oil, making it easy to lose weight and reduce fat while still enjoying many delicious dishes.
The air fryer, also known as the oil-free fryer or the air fryer. It cooks food with very little or no cooking oil, reducing 90 - 100% of the amount of cooking oil compared to conventional frying methods. This Tet holiday, if you are a fan of fried foods, especially deep-fried square cakes, a dish that contains a large amount of calories, you can try using an air fryer to limit the calories from fat entering your body!
14. Eat fruits and vegetables
A study by researchers at the University of Birmingham's School of Public Health (UK) suggests that the most effective weight loss foods are fruits and vegetables. This is because fruits and vegetables are rich in fiber, water, and low in calories, making them extremely effective for weight loss.
Fruits and vegetables are high in fiber and contain essential nutrients, minerals, and vitamins that can help improve your metabolism and, most importantly, burn belly fat. Incorporate these into your diet not only to aid in your weight loss journey but also to live longer and healthier.
Common candies often contain high levels of sugar and calories, leading to rapid weight gain. Instead of sweet candies, opt for dark chocolate during the Tet holiday. Not only is it an effective way to lose weight during Tet, but it's also very beneficial for your health. According to the latest medical research, dark chocolate is good for the heart and helps keep the mind alert.
Additionally, always prepare premium dried nuts or dried chicken on your Tet tray. They not only prevent weight gain but also taste delicious.
Adjusting the meal order not only ensures a balanced nutrient intake but also effectively controls blood sugar levels, especially for people with diabetes. This contributes to better health and aids in weight loss.
Professor Xie Mingzhe from Taipei Medical University in China recommends a logical meal order for a healthy diet: start with soup, followed by vegetables, fish, meat and eggs, and finish with rice. Professor Xie Mingzhe emphasizes the importance of meal order for health and weight loss, as it affects nutrient absorption and metabolism. By eating in the right order, you can reduce calorie intake and achieve better nutrient balance.
17. Eating yogurt
Yogurt has long been a favorite food among women. This dish brings many great benefits, including maintaining a slim figure.
Yogurt can be considered an effective weight loss food. The reason is that yogurt contains a large amount of two beneficial bacteria, which have the function of promoting digestion, supporting metabolism, suppressing appetite, and helping to release excess fat. According to doctors' advice, the best time to eat yogurt for weight loss is 1 to 2 hours after finishing a meal. At this time, the acidity in the stomach has been neutralized, and it is the suitable environment for the beneficial bacteria in yogurt to exert their effects.
Using smaller plates and bowls can help control food portions without the need for conscious restraint. Instead of large dishes, try using smaller plates and bowls for your daily meals. If you place a small amount of food on a large plate/bowl, you may feel that the food is not enough for you, leading you to eat more. However, if you place the same amount of food in a smaller plate/bowl, the food will appear more abundant, so you will eat less or only eat enough to satisfy your hunger without wanting more. This difference in size perception is known as the Delboeuf illusion.
